Here’s a comprehensive guide on prediabetes — how to spot it early and take steps to prevent type 2 diabetes.
12 Signs You May Have Prediabetes
- Increased thirst – Feeling unusually thirsty even after drinking fluids.
- Frequent urination – Needing to urinate more often, especially at night.
- Fatigue – Feeling unusually tired or lethargic without a clear reason.
- Blurred vision – High blood sugar can affect the lenses of your eyes temporarily.
- Slow-healing wounds – Cuts or infections take longer to heal.
- Unexpected weight changes – Sudden weight gain or loss without dietary changes.
- Darkened skin patches (Acanthosis nigricans) – Often found on neck, armpits, or groin.
- Tingling or numbness – Especially in hands or feet due to early nerve changes.
- Increased hunger – Feeling hungry soon after meals.
- Frequent infections – Yeast or urinary tract infections may occur more often.
- Mood changes – Irritability or difficulty concentrating.
- High blood pressure or cholesterol – Often linked with insulin resistance.
How to Detect Prediabetes
- Fasting blood glucose test: Measures blood sugar after 8 hours without eating.
- HbA1c test: Shows average blood sugar over the last 2–3 months.
- Oral glucose tolerance test: Measures response to sugar intake over 2 hours.
Prediabetes indicators:
- Fasting glucose: 100–125 mg/dL
- HbA1c: 5.7–6.4%
- 2-hour glucose tolerance: 140–199 mg/dL
How to Control Prediabetes
1. Diet
- Eat whole foods, high fiber, and low sugar.
- Focus on vegetables, lean proteins, legumes, and whole grains.
- Limit processed foods, sugary drinks, and refined carbs.
2. Exercise
- Aim for 150 minutes of moderate exercise per week (e.g., walking, cycling).
- Include strength training twice a week to improve insulin sensitivity.
3. Weight Management
- Losing even 5–7% of body weight can significantly reduce the risk of diabetes.
4. Regular Monitoring
- Check blood sugar levels periodically to track improvement or progression.
5. Lifestyle Changes
- Reduce stress, improve sleep quality, and avoid smoking.
Bottom Line
Prediabetes often has no obvious symptoms, so early detection through tests is crucial. Lifestyle changes — diet, exercise, and weight management — are highly effective in preventing progression to type 2 diabetes.
I can also make a visual “12 signs of prediabetes checklist” with tips for each sign and how to counter it naturally — great for quick reference.
Do you want me to make that checklist?
