Getting a prediabetes diagnosis should be a wake-up call. It means your blood sugar is higher than it should be but not high enough to qualify for type 2 diabetes yet. It’s the in-between stage many people don’t even know they’re in until a blood test flags it. However, being prediabetic doesn’t mean a type 2 diagnosis is inevitable. Prediabetes develops when your body starts struggling to manage blood sugar. You might feel more tired than usual, crave carbs, or notice small shifts in your weight. But many people feel completely normal.
Without intervention, it’s estimated that up to 70% of people with prediabetes will go on to develop type 2 diabetes. The CDC-backed Diabetes Prevention Program has shown that with structured support and healthy lifestyle changes, losing 5-7% of your body weight and becoming more active can cut your risk of developing type 2 diabetes by over 50%. Those odds get even better when you’re working closely with a medical team that understands how to personalize that plan to your body, your habits, and your goals.
At Integrative Primary Care, our team understands how connected blood sugar is to everything from your hormones and stress levels to your gut health and sleep. In this blog, we’ll explain what prediabetes means, how to spot the signs, what changes have the biggest impact, and why expert care is necessary.
Prediabetes happens when your body starts to lose sensitivity to insulin, the hormone that helps move sugar from your blood into your cells. As your sensitivity declines, your blood sugar levels rise. You may hear your doctor talk about your A1C (a measure of average blood sugar over the past three months). A normal A1C is below 5.7%. Prediabetes falls between 5.7% and 6.4%. At 6.5% or higher, a diagnosis of type 2 diabetes is made.
One of the reasons prediabetes often goes undiagnosed is that the signs can be vague. Here are a few early signs that something’s off:
If you have a family history of diabetes, carry excess weight, are over 45, or have conditions like PCOS or high blood pressure, your risk is higher and you should get regular screening.
Prediabetes is one of the few health conditions where small, consistent changes can make a massive impact, especially if you catch it early. Eating whole, unprocessed foods and cutting back on added sugars and refined carbs can help keep blood sugar levels steady.
You also need to move more. Aim for at least 150 minutes of moderate physical activity per week. This doesn’t mean you need to run marathons, walking, dancing, swimming, or lifting light weights all help improve insulin sensitivity. Also, even modest weight loss (as little as 5-10 pounds) can significantly reduce your risk.
Reversing prediabetes means bringing your blood sugar back into a normal range and keeping it there long-term. Studies have shown that with lifestyle changes and consistent medical support, many people can reduce their A1C back to a healthy level, and stay there.
Prediabetes is a serious diagnosis, but it’s also an opportunity. It’s your body’s way of giving you a heads-up before type 2 diabetes develops. If you’ve been told you have prediabetes, schedule an appointment with us today. We can provide the guidance, tools, and real-world support to turn things around.
