November is National Diabetes Month, a great reminder to check in on your blood sugar, especially if your provider shared that you have prediabetes. Prediabetes means your blood sugar is higher than normal but not yet in the type 2 diabetes range.
Below, learn five practical lifestyle changes that can help prevent or delay type 2 diabetes from Rachel Roberts, Diabetes Educator at Renown Medical Group.
The short answer: You can help prevent or delay type 2 diabetes by eating balanced meals, getting 150 minutes of moderate activity a week, losing 5% to 7% of your body weight if appropriate, sleeping seven to nine hours a night and knowing your A1C.
Prediabetes is common and often goes unnoticed. The CDC estimates that about 1 in 3 U.S. adults has prediabetes, and most don’t know it, because it usually doesn’t cause noticeable symptoms.
The encouraging news is that small, steady changes make a real difference. In the Diabetes Prevention Program study, losing about 7% of body weight and getting regular activity lowered the risk of developing type 2 diabetes by 58%. Here’s how to get started.
Reference: Diabetes Prevention Program Research Group. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine, 346(6), 393–403.
Build meals around non-starchy vegetables, lean protein and high-fiber carbohydrates. You don’t need to eliminate carbohydrates; portions and your overall eating pattern matter most.
Use this simple plate guide:
Emphasize dietary fiber. Fruits, vegetables, whole grains and legumes can slow how quickly sugar enters the bloodstream, helping prevent large jumps in blood sugar.
Be mindful of added sugars. Added sugars in processed foods, beverages and sweets are absorbed quickly and can cause blood sugar spikes. Complex carbohydrates take longer to break down and generally raise blood sugar more gradually.
Choose water or another unsweetened drink more often. Fiber, protein and sensible portions can help you feel more satisfied after each meal.
Aim for at least 150 minutes of moderate physical activity each week. That can be 30 minutes of brisk walking on five days.
Start where you are. Take a 10-minute walk after a meal, bike, swim, dance or choose another activity you enjoy. If you have pain, mobility concerns or a medical condition, ask your healthcare provider what is safe for you.
If you are overweight and weight loss is appropriate, losing about 5% to 7% of your starting weight may lower your risk of type 2 diabetes. For example, for a 200-pound person, that’s about 10 to 14 pounds.
Starting weight | 5% loss | 7% loss |
|---|---|---|
180 lb | 9 lb | 12.6 lb |
200 lb | 10 lb | 14 lb |
240 lb | 12 lb | 16.8 lb |
Choose sustainable habits over quick fixes. Adjust portions, prepare more meals at home, replace sugary drinks with water and move more throughout the day.
Better sleep can support healthy blood sugar. Sleep supports appetite, energy and insulin function. Most adults should aim for seven to nine hours each night.
Keep consistent sleep and wake times, limit screens before bed and avoid caffeine late in the day. Speak with your healthcare provider if sleep problems continue.
A1C estimates your average blood sugar over the past two to three months and helps assess your risk for type 2 diabetes. Know your number and discuss your screening schedule with your healthcare provider.
A1C result | Category | What it means |
|---|---|---|
Below 5.7% | Normal | Within the normal range |
5.7% to 6.4% | Prediabetes | Higher than normal, not yet diabetes |
6.5% or higher | Diabetes | In the diabetes range |
A healthcare provider should confirm and interpret your results based on your medical history and other testing. Ask about screening if you are age 45 or older, have a family history of type 2 diabetes, had gestational diabetes, are overweight or have other risk factors.
For some people, blood sugar can return to a healthier range. If it does not, ongoing lifestyle changes and medical care can still help prevent or delay type 2 diabetes.
A structured lifestyle change program can provide coaching and accountability. Ask your provider if one is right for you.
Preventing type 2 diabetes starts with small, proactive choices. Pick one realistic action this week:
Schedule a Primary Care appointment online to discuss screening, your A1C and next steps for better health.
Combine balanced meals, at least 150 minutes of moderate activity a week, healthy weight loss if appropriate, seven to nine hours of sleep and regular A1C screening.
Prediabetes A1C is 5.7% to 6.4%. Below 5.7% is normal and 6.5% or higher is in the diabetes range. A provider should confirm the results.
For some people, blood sugar can return to a healthier range with lifestyle changes. If it does not, ongoing lifestyle changes and medical care can still help prevent or delay type 2 diabetes.
Prediabetes usually does not cause noticeable symptoms. A blood test is the most reliable way to know whether your blood sugar is elevated.
A1C reflects average blood sugar over about two to three months, so changes appear gradually. Your provider can recommend when you should repeat the test.
Lifestyle changes are often the first step. For some people at higher risk, a healthcare provider may discuss medication based on health history, test results and goals.
Schedule a visit if you have an elevated blood sugar result, diabetes risk factors or questions about screening. Seek guidance before making major diet or activity changes if you have a medical condition or take medication that affects blood sugar.
