1. Eat a Clean, Balanced Diet
- Focus on whole foods: vegetables, fruits, lean proteins, whole grains.
- Limit refined carbs, sugary drinks, and processed foods.
- Choose low glycemic index (GI) foods to keep blood sugar stable.
2. Exercise Regularly
- Aim for at least 150 minutes of moderate activity per week (like brisk walking, cycling, swimming).
- Add strength training twice a week to improve insulin sensitivity.
3. Lose Excess Weight
- Even a 5–7% reduction in body weight can significantly lower diabetes risk.
- Weight loss improves how your body uses insulin.
4. Manage Stress
- Chronic stress raises blood sugar.
- Practice yoga, meditation, or breathing exercises.
- Faith-based or community support can also help reduce stress.
5. Get Enough Sleep
- Poor sleep increases insulin resistance.
- Aim for 7–8 hours of quality sleep each night.
- Treat sleep apnea if present.
6. Quit Smoking
- Smoking worsens insulin resistance and raises diabetes risk.
- Quitting improves overall metabolic health.
7. Stay Hydrated
- Drink plenty of water instead of sugary drinks.
- Hydration helps regulate blood sugar and supports weight management.
⚠️ Risks & Considerations
- Ignoring prediabetes can lead to type 2 diabetes, heart disease, and stroke.
- Gestational diabetes risk is higher in women with prediabetes during pregnancy.
- Lifestyle changes are most effective early—the sooner you act, the easier it is to reverse.