According to the Centers for Disease Control, in 2024, 98 million Americans had prediabetes, and 8 in 10 didn’t know they had it. If you are diagnosed with it, there are steps you can take to slow the progression of prediabetes to type 2 diabetes. You may even be able to stop or reverse prediabetes. That’s important because once type 2 diabetes develops, the disease can lead to complications that can cause serious, long-term health problems.
What is Diabetes?
Diabetes occurs when the level of sugar in the blood is too high. That happens because of a problem with the hormone insulin, which is made in the pancreas. When you eat, the pancreas releases insulin into the bloodstream. This allows sugar to enter your cells, lowering the amount of sugar in your blood.
In type 2 diabetes, the pancreas does not make enough insulin, and the body can’t use insulin as well as it should. That means sugar cannot move into the cells, and it builds up in the blood.
What is Prediabetes?
Prediabetes is a condition in which blood sugar is higher than normal, but it’s not high enough to be considered type 2 diabetes. People who have prediabetes are at high risk of developing type 2 diabetes.
A person’s blood sugar can be at a prediabetes level for quite some time. Although it doesn’t carry all the risks of the full disease, prediabetes isn’t harmless. The damage diabetes can do to your body may start in the prediabetes stage, particularly complications that affect the blood vessels, heart, and kidneys.
What Changes You Need to Make to Reverse Prediabetes
The good news is that there are ways to reverse this condition. Specific lifestyle changes can lower your blood sugar level and decrease your risk of developing diabetes.
Maintain a healthy weight.
The root cause of type 2 diabetes is not completely clear, but weight does play a role. In people who have obesity, the body may need two to three times more insulin than it would at a healthy weight. When the pancreas tries to produce that much additional insulin, it can be pushed beyond its capacity, and insulin-producing cells start to die. That worsens the situation because the pancreas then has even fewer cells with which to make insulin.
Eat a Diet Rich in Vegetables, Fruits, and Whole Grains
Changes in eating habits are often necessary. Eat a healthy diet that’s rich in vegetables, fruits, and whole grains. For guidance, consider talking with a dietitian. Maintaining a healthy weight is essential for exercise.
Get 30 Minutes of Exercise a Day, 150 minutes Per Week.
Get 150 minutes or more of moderate aerobic physical activity a week or at least 30 minutes most days. If you count steps as a way to monitor activity, you will likely need to take 10,000 to 15,000 steps per day to maintain a lower weight. Another benefit of physical activity is that muscles can take up and burn sugar without the need for insulin, thereby taking pressure off the pancreas.
How to Take Control of Prediabetes
To learn more about this topic, click here to read the full article at Black Health Matters.
Prediabetes is a warning sign that your health may need attention, but it does not have to lead to type 2 diabetes. As discussed in the Black Health Matters article, making changes like improving your diet, staying active, and maintaining a healthy weight can help lower your risk and improve your overall well-being.
For those looking for additional support on their health journey, The Difference App can help you stay motivated, track your progress, and build sustainable habits that support long-term weight management. With AI food tracking, you can scan your meals to receive an estimate of their calories, making it easier to keep track of what you eat throughout the day. The app also includes activity and calorie tracking, along with health quizzes that can help you learn more about your body and health. Tracking your progress can also help you identify patterns, set personal goals, and stay consistent as you work toward long-term weight management and overall health.
By taking small steps, learning more about your body, and building habits that fit your lifestyle, you can create meaningful changes over time. Download The Difference App today and start building healthier habits for the future.
