If you’ve recently been diagnosed with prediabetes, you might be feeling overwhelmed, worried, or unsure of what it means for your health. You’re not alone; prediabetes affects approximately 98 million American adults (more than 1 in 3). The good news? Prediabetes is reversible. With the right lifestyle choices, you can bring your blood sugar levels back into a healthy range.

Let’s go over what prediabetes is, causes, signs and symptoms, and simple, actionable steps you can take to take control of your health.

 What is Prediabetes?

Prediabetes occurs when your blood sugar levels are higher than normal but not high enough to be considered type 2 diabetes. It means your body is starting to have trouble using insulin effectively, which leads to glucose building up in your bloodstream. While prediabetes isn’t diabetes yet, it is a major warning sign. Many people go on to develop type 2 diabetes within a few years.

Source: Diabetes.org/about-diabetes/diagnosis

Signs and Symptoms of Prediabetes

Prediabetes often comes with no noticeable symptoms. Many people don’t realize they have it until more serious issues develop. Some symptoms, for those who experience any, might include:

• Feeling tired or fatigued
• Increased thirst or frequent urination
• Darkened skin patches around the neck, groin, or armpits
• Increased hunger
• Tingling or numbness of hands or feet
• Blurry vision

What Causes Prediabetes?

Prediabetes is closely tied to insulin resistance, a condition where your body’s cells stop responding properly to insulin, the hormone responsible for helping glucose enter your cells for energy. As a result, the pancreas produces more and more insulin to try and manage blood sugar levels, eventually getting worn out. Blood sugar levels then continue to increase.

Factors that increase the risk of insulin resistance and prediabetes:

• Being overweight or obese
• Lack of physical activity
• Poor diet (high in refined carbs and sugar)
• Other conditions such as PCOS, Cushing’s syndrome, sleep apnea, COVID-19
• Chronic stress
• Poor sleep habits
• Smoking and excessive alcohol use
• Family history of type 2 diabetes

10 Practical Tips to Reverse Prediabetes

1. Prioritize Whole, Nutrient-Dense Foods 

Focus on whole grains, lean proteins, healthy fats, fruits (e.g., berries, kiwi, cantaloupe), and plenty of non-starchy vegetables. Avoid ultra-processed foods, sugary drinks, and refined carbs that spike blood sugar. Consider eating foods with a low glycemic index to avoid blood sugar spikes after eating. Here is a guide provided by Diabetes.Ca: Glycemic Index Food Guide.

2. Manage Portion Sizes

Even healthy foods can raise blood sugar if eaten in excess. Consider using smaller plates, measuring servings, and avoiding mindless snacking.

3. Prioritize Exercise Every Day 

Aim for at least 20 minutes of daily exercise such as brisk walking, swimming, or riding a bike. Exercise enhances insulin sensitivity, allowing the body to utilize glucose more efficiently.

4. Lose a Modest Amount of Weight

Losing 5% to 7% of your body weight can help reduce the risk of developing type 2 diabetes.

5. Limit Added Sugars

Check nutrition labels and reduce intake of added sugars in sauces, drinks, and packaged foods. Sometimes, added sugar can be hiding in what you think is not considered unhealthy. Look out for words ending in “ose” such as fructose, dextrose, and maltose.

6. Include High-Fiber carbohydrates in Your Diet

Fiber slows down the absorption of sugar. Choose foods like oats, legumes, vegetables, and whole foods.

7. Manage Stress

Did you know chronic stress can raise blood sugar levels? Try mindfulness, deep breathing, or walking to reduce stress naturally.

8. Get Quality Sleep

Poor sleep also affects insulin function and appetite hormones. Aim for 7-9 hours of quality sleep.

9. Avoid Smoking and Limit Alcohol

Both drinking and smoking can contribute to insulin resistance and blood sugar spikes.

10. Monitor your Progress

Work with a health care provider to help monitor your A1C, blood pressure, cholesterol, and weight. Tracking can help keep you motivated, and small changes add up over time and can make a big difference in your health.

Supplements To Consider with Prediabetes

Diabetrim+™- A combination of essential vitamins, herbs, and other natural elements that have traditionally been used to support healthy blood sugar levels in the body.

Aloe Vera & Nopal Combination- A combination of high-quality sabila and nopal to support blood sugar levels and digestive health.

Hierba del Sapo- Hierba del Sapo has been valued in Mexican herbal traditions for its potential to support overall metabolic health and internal balance as part of a healthy lifestyle.

R-Alpha-Lipoic Acid- ALA appears to promote processes in the body that can remove fat accumulated in muscle cells, which otherwise makes insulin less effective.

Take Charge of Your Health Today

Prediabetes is your body’s way of letting you know it’s time for a change. With a proactive approach that includes healthier foods, regular physical activity, stress management, and the right support, you can reclaim your health.

Start small. Stay consistent.

Your Hispanic American Health Store

Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living. 

The statements above have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.

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