Introduction

Think of your body like a car. Prediabetes is the dashboard warning light, telling you it’s time to pull over and make some adjustments before the engine overheats. The good news? You’re the mechanic, and fixing this is entirely within your control.

Prediabetes is your body’s way of saying, “Hey, things aren’t running as smoothly as they should, but there’s still time to set things right.” It’s not diabetes yet but ignoring it could lead you there.

Photo by Kate on Unsplash

The even better news?

Studies prove that lifestyle changes can stop diabetes in its tracks or even reverse prediabetes entirely. Losing just 5–7% of your body weight and committing to 150 minutes of exercise weekly can slash your risk by 58%.

And here’s another interesting stat: 93% of people who make these changes early avoid progressing to type 2 diabetes.

So let’s dive into what you can do to take back control of your health.

What Is Prediabetes?

Prediabetes is like being in the “danger zone” of blood sugar levels not high enough for a diabetes diagnosis but not normal. It’s sometimes called “borderline diabetes” and shows up in terms like:

• Impaired fasting glucose (IFG)
• Impaired glucose tolerance (IGT)

These terms sound fancy, but they just mean your body’s having a harder time managing blood sugar.

How Do You Know If You Have It?

Doctors use simple blood tests to check:

• Hemoglobin A1C Test: Measures your average blood sugar over 2–3 months. Prediabetes shows up at 5.7%–6.4%.
• Fasting Glucose Test: A blood sugar level between 100–125 mg/dL after 8 hours of fasting means prediabetes.
• Oral Glucose Tolerance Test: After drinking a sugary drink, blood sugar levels of 140–199 mg/dL mean prediabetes.

What’s Happening Inside Your Body?

It starts with insulin resistance. Your cells stop responding to insulin (the hormone that manages blood sugar), and your pancreas has to work overtime to keep up. This imbalance can eventually lead to type 2 diabetes.

But here’s the silver lining: prediabetes isn’t permanent. With the right steps, you can hit the reset button and even reverse it.

How to Turn Things Around

1. Eat Smarter

Food plays a huge role in blood sugar control. The right choices can stabilize your levels and even improve insulin sensitivity.

Foods to Embrace:

• Lean Proteins: Think grilled chicken, fish, or beans.
• Whole Grains: Brown rice, millet, or ofada rice are great options.
• Healthy Fats: Avocados, groundnuts, and moderate palm oil use help regulate blood sugar.
• Vegetables: Non-starchy greens like ugwu and bitter leaf are packed with fibre.

Foods to Avoid:

• Sugary drinks.
• Fried snacks.
• Processed foods, full of trans fats.

Sample Day of Eating:

• Breakfast: Moimoi and pap.
• Lunch: Grilled chicken, brown rice, and steamed spinach.
• Dinner: Fish stew with whole wheat swallow and salad.

2. Move Your Body

You don’t need to become a gym bro/sis. Even 30 minutes of brisk walking five times a week can make a huge difference. Dancing, swimming, or playing football work too. Physical activity helps cells respond better to insulin and lowers blood sugar.

3. Avoid Stress

Stress isn’t just bad for your mood, it can also raise blood sugar levels. Find ways to de-stress:

• Try deep breathing or mindfulness.
• Pick up a hobby you love.
• Spend time with friends or family.

4. Sleep Like Your Health Depends on It (Because It Does)

When you don’t sleep enough, your body struggles to use insulin effectively. Aim for 7–9 hours a night, stick to a regular bedtime, and make your bedroom calm and relaxing.

5. Cut Back on Smoking and Alcohol

Smoking makes insulin resistance worse, and alcohol can spike your blood sugar. Quitting these habits doesn’t just help your blood sugar, it’s better for your overall health.

What About Medications?

Sometimes lifestyle changes need a little help. That’s where medications can come in. Your doctor might suggest options like:

• GLP-1 Receptor Agonists (e.g., Ozempic): Help control blood sugar and promote weight loss.
• Insulin Sensitizers (e.g., Rosiglitazone): Make your cells more responsive to insulin.
• Alpha-Glucosidase Inhibitors (e.g., Precose): Prevent big blood sugar spikes after meals.

Remember, meds aren’t magic, they work best alongside healthy habits.

How to Stick With a Routine

Big changes can feel overwhelming, so start small:

• Swap one unhealthy meal for a healthy one.
• Take a 10-minute walk after dinner.
• Track your progress, whether it’s through a journal or an app.
• Tell your friends and family about your goals, they can cheer you on and motivate you.

Conclusion

Prediabetes doesn’t have to lead to diabetes. Think of it as a chance to rewrite your health story. Start today, one small change at a time. Maybe it’s eating more vegetables or going for a walk after lunch. Whatever it is, every step counts.

Work with your doctor, stay consistent, and believe in your ability to take control. You’ve got this.

Dr. Dabere Nwandikom (MBBS)