Pre diabetes management guidelines are essential for preventing full-blown diabetes and maintaining long-term health. Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. If left unmanaged, up to 70% of people with prediabetes will develop diabetes, leading to severe complications like heart disease, nerve damage, and kidney failure.
The good news? Prediabetes is reversible with the right lifestyle changes. By understanding how food, exercise, sleep, and stress impact blood sugar levels, you can take proactive steps to lower your risk. With over 96 million adults in the U.S. affected by prediabetes, now is the time to act. Whether you’ve just been diagnosed or want to prevent diabetes, these five pre diabetes management guidelines can help you take control of your health.
1. Track Your Blood Sugar with Continuous Glucose Monitoring
One of the most effective ways to prevent diabetes is to closely monitor your blood sugar levels. Many people with prediabetes only check their glucose during routine doctor visits, but blood sugar fluctuates throughout the day based on diet, activity, and stress. A Continuous Glucose Monitor (CGM) provides real-time data to help you understand these patterns and make informed decisions.
Why Use a CGM?
- Identify Blood Sugar Spikes: CGMs like the Dexcom G7 and FreeStyle Libre 3 show exactly how your body reacts to different foods. You’ll see which meals cause spikes and can adjust accordingly.
- Monitor Trends: Unlike fingerstick tests that provide a single reading, CGMs track glucose levels 24/7, showing trends over time.
- Improve Diet and Lifestyle Choices: By seeing the direct impact of diet and exercise on blood sugar, you can make better choices to maintain stable levels.
- Reduce Finger Pricks: CGMs eliminate the need for frequent, painful fingerstick tests.
How to Get Started with a CGM
CGMs require a small sensor worn on the body, which continuously measures glucose levels and sends data to your smartphone or a reader. They are covered by many insurance plans, including Medicare, and can be obtained with a prescription from your healthcare provider. By using a CGM, you can stay ahead of prediabetes and prevent complications before they start.
2. Eat Smart: Balance Carbs, Protein, and Fiber
Diet plays a major role in pre diabetes management guidelines. The foods you eat directly impact blood sugar levels, so focusing on balanced meals can help prevent glucose spikes and insulin resistance.
What to Eat for Prediabetes
- Choose Whole Grains Over Refined Carbs: Whole grains like quinoa, brown rice, and whole wheat bread have more fiber, slowing digestion and preventing blood sugar spikes.
- Prioritize Lean Proteins: Protein-rich foods like chicken, fish, tofu, and beans help stabilize glucose levels and keep you full longer.
- Increase Fiber Intake: High-fiber foods such as vegetables, legumes, nuts, and seeds slow sugar absorption, reducing blood sugar fluctuations.
- Healthy Fats for Satiety: Avocados, olive oil, and nuts support heart health and prevent overeating by keeping you full.
- Hydrate Properly: Water helps regulate blood sugar levels, while sugary drinks like soda and juice can cause rapid spikes.
What to Avoid
- Processed foods high in sugar and unhealthy fats
- White bread, pastries, and sugary cereals
- Soda, fruit juices, and energy drinks
- Large portions of starchy foods (white rice, potatoes)
By focusing on a balanced diet, you can support stable blood sugar levels and reduce your risk of developing diabetes.
3. Get Moving: Exercise 150 Minutes Per Week
Regular exercise is a powerful tool in prediabetes management. Physical activity improves insulin sensitivity, helping your body use glucose more effectively. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate exercise per week—just 30 minutes a day, five days a week.
How Exercise Helps Prevent Diabetes
- Improves Insulin Sensitivity: Exercise helps muscles absorb glucose more efficiently, reducing insulin resistance.
- Lowers Blood Sugar Immediately: Even a short walk after meals can lower post-meal blood sugar levels.
- Supports Weight Management: Being overweight increases diabetes risk, and regular exercise helps with weight loss and maintenance.
- Reduces Stress and Inflammation: Chronic stress can raise blood sugar; physical activity helps regulate stress hormones and inflammation.
Best Exercises for Prediabetes
- Walking: A brisk 30-minute walk after meals helps lower blood sugar naturally.
- Strength Training: Lifting weights or using resistance bands builds muscle, which increases glucose uptake.
- Yoga and Pilates: These exercises improve insulin sensitivity and help with stress management.
- Cycling and Swimming: Great low-impact options for people with joint pain or mobility issues.
If you’re new to exercise, start small—even 10-minute sessions can make a difference. Over time, increase duration and intensity to maximize benefits.
4. Prioritize Sleep and Stress Management
Many people overlook the impact of sleep and stress on blood sugar levels. However, poor sleep and high stress can increase insulin resistance and lead to higher blood sugar.
How Sleep Affects Blood Sugar
- Lack of Sleep Increases Insulin Resistance: Studies show that sleeping less than 6 hours per night raises the risk of developing diabetes.
- Sleep Deprivation Increases Hunger Hormones: Poor sleep leads to cravings for sugary and high-carb foods, making it harder to maintain a healthy diet.
- Better Sleep Regulates Cortisol Levels: Cortisol is a stress hormone that, when elevated, raises blood sugar levels.
Tips for Better Sleep
- Stick to a consistent bedtime
- Avoid screens (phones, TVs) an hour before bed
- Keep your bedroom dark, cool, and quiet
- Limit caffeine in the afternoon
How Stress Affects Blood Sugar
Chronic stress raises cortisol levels, which in turn increases blood sugar and insulin resistance.
Ways to Reduce Stress
- Practice meditation or deep breathing
- Journaling to clear your mind
- Go for a walk in nature
- Listen to calming music
- Spend time with supportive friends or family
By improving sleep and managing stress, you can naturally regulate blood sugar levels and support better overall health.
5. Get Regular Checkups and Screenings
Routine doctor visits are crucial in preventing diabetes. Even if you feel fine, prediabetes often has no symptoms, making medical checkups essential for early detection and intervention.
Important Screenings for Prediabetes
- A1C Test: Measures average blood sugar levels over 2-3 months. Recommended every 3–6 months.
- Fasting Blood Sugar Test: A snapshot of blood sugar levels after an overnight fast.
- Insulin Resistance Test: Checks how well your body processes insulin.
- Blood Pressure and Cholesterol Checks: High blood pressure and cholesterol increase diabetes risk.
When to See a Doctor
- If you experience excessive thirst, frequent urination, or unexplained fatigue
- If you have a family history of diabetes
- If you notice blood sugar spikes on your CGM
By staying on top of medical care, you can detect warning signs early and take action before prediabetes turns into diabetes.
How Can Aptiva Medical Help You?
At Aptiva Medical, we provide the tools and support you need to manage prediabetes effectively.
- Continuous Glucose Monitors (CGMs) – FreeStyle Libre & Dexcom
- Diabetes-friendly medical supplies
- Insurance support & fast delivery nationwide
Visit us at: 5249 NW 33rd Ave, Fort Lauderdale, FL 33309
Call us at: (800) 310-2568
Take control of your health today!
Frequently Asked Questions
Can prediabetes be reversed?
Yes, with lifestyle changes such as healthy eating, regular physical activity, and weight loss, it’s possible to return blood sugar levels to a normal range and prevent the progression to type 2 diabetes.
Are there medications available to treat prediabetes?
While lifestyle modifications are the primary approach, medications like metformin may be prescribed for individuals at high risk of developing diabetes.
How often should someone with prediabetes monitor their blood sugar levels?
The frequency of blood sugar monitoring for individuals with prediabetes varies based on individual risk factors and should be determined in consultation with a healthcare provider.
Is it safe for someone with prediabetes to consume alcohol?
Moderate alcohol consumption may be acceptable for some individuals with prediabetes, but it’s important to consult with a healthcare provider to understand how alcohol may affect your blood sugar levels and overall health.
