Pre-diabetes, as the name suggests, occurs before the diabetes phase and can evolve into fully-fledged type 2 diabetes if not controlled. The most concerning aspect of pre-diabetes is that it shows no symptoms unless your blood is tested. During this condition, the body functions normally, but blood glucose levels are slightly elevated—though not high enough to be classified as diabetes.

Pre-diabetes also increases the risk of heart disease and stroke. The good news: you can prevent it from developing into type 2 diabetes by making your lifestyle more active.

Eat right

Eating right is one of the most effective ways to stop pre-diabetes from progressing. Consult a certified dietitian or diabetes educator to help plan your meals. Include high-fiber foods and consume more non-starchy vegetables such as green beans, broccoli, carrots, and spinach. Avoid foods containing artificial sweeteners, as they often contain hidden carbohydrates.

Exercise

Exercise is just as important as eating right because it helps reduce blood glucose levels. Active muscles use glucose for energy, preventing sugar from building up in the bloodstream. Exercise also improves insulin sensitivity, helps with weight reduction, and lowers cholesterol and heart disease risk.

The American Diabetes Association recommends at least **2.5 hours of moderate physical activity per week** — about **30 minutes a day, 5 days a week**. Exercise can range from brisk walking to cycling to swimming.

Weight control

Overweight and obesity are major causes of diabetes. The first step is to reduce body fat percentage. This can be achieved through the right mix of nutrition and regular exercise.

Sleep 7–8 hours daily

Lack of sleep makes it harder for your body to use insulin effectively, increasing your chances of developing type 2 diabetes. Make sure you get 7–8 hours of proper sleep each night.

Discuss with people

Talk to your friends and family. Regular exercise, eating healthy, and maintaining weight becomes easier when you have a strong support system.

In today’s world, simply being overweight puts you at risk for diabetes. It is essential to consult your doctor regularly to monitor your blood sugar levels. Your doctor will help evaluate whether your current lifestyle methods are effectively controlling your pre-diabetes.