When it comes to health, few diagnoses feel as urgent as prediabetes. For many, it serves as an opportunity to make meaningful lifestyle changes before developing type 2 diabetes—a condition that can be managed but currently has no cure. But what exactly should you do if you’ve been diagnosed with prediabetes? Thankfully, there are plenty of simple, effective prediabetes self-care strategies that can help you manage your blood sugar and reduce your risk of developing type 2 diabetes. 

To better understand prediabetes and how to approach self-care, we spoke with medical experts who shared their best tips for taking control of your health.

Understanding prediabetes

Prediabetes is a health condition characterized by blood sugar levels that are higher than normal but not yet high enough to be classified as type 2 diabetes. According to the Centers for Disease Control and Prevention (CDC), more than 96 million American adults—over one-third—have prediabetes, and most are unaware of it. 

Prediabetes occurs when your body struggles to regulate blood sugar effectively, often due to insulin resistance. Left untreated, it can progress to type 2 diabetes, increasing the risk of heart disease, stroke and other complications. 

Why prediabetes self-care is key

When managing prediabetes, self-care isn’t just helpful—it’s essential. Unlike many health conditions that require extensive medical intervention, prediabetes is highly responsive to lifestyle changes. According to the National Diabetes Prevention Program, early intervention can reduce the risk of type 2 diabetes by 58 percent, and by as much as 71 percent for adults over age 60. 

“For the people with prediabetes who I see in my practice, I tell them that their ultimate goal shouldn’t be preventing type 2 diabetes—it should be reversing prediabetes,” explains Markyia Nichols, MD, Chief Medical Officer of Ciba Health. “It’s more than possible without the use of medication and instead, being consistent with lifestyle changes.” 

Effective prediabetes self-care tips

Taking proactive steps to manage prediabetes can feel overwhelming, but small, consistent changes can make a significant difference.

1. Focus on fiber, protein and healthy fats 

What you eat has a profound effect on your blood sugar. “I tell my patients that diet is the number one issue when it comes to prediabetes,” says Lauren Williamson, MD, at St. Dominic’s Internal Medicine. “However, it is hard to make a complete overhaul when you have built up a lifetime of habits, so I encourage them to chip away at it.” 

Focus on a diet rich in whole, unprocessed foods: 

• High-fiber foods like vegetables, legumes and whole grains slow glucose absorption. “It’s the vegetables that improve insulin sensitivity,” explains Dr. Nichols. “Leafy green and/or cruciferous vegetables are powerhouses in enhancing cellular efficiency and keeping cells healthy.” 
• Lean proteins like chicken, fish, tofu and eggs help stabilize blood sugar.
• Healthy fats from sources like avocados, nuts, seeds and olive oil.

Limit refined carbohydrates, saturated fats and sugary foods, which can cause blood sugar spikes. “Every two to four weeks, try to completely remove something from your diet that is not nutritious,” adds Dr. Williamson. If you regularly eat out, try reducing it to one to two times a week and cook your food the rest of the week. When it comes to fast food, Dr. Williamson suggests ordering off the kid’s menu, if possible, for a more appropriately portioned meal. 

2. Try a continuous glucose monitor (CGM)

“Monitoring blood sugar levels throughout your days and weeks with a continuous glucose monitor or finger stick can be game-changing to understand how your body reacts in real-time to what you’re eating, activity levels, stress, etc.,” explains Dr. Nichols. “You can easily learn what’s working for your blood sugar levels and make adjustments accordingly. The less severe the blood sugar spikes are in someone with prediabetes, the better the chance for A1C levels to drop into a healthy range over time.”

3. Squeeze in a 20-minute stroll 

Exercise is one of the most effective ways to improve insulin sensitivity and lower blood sugar levels. “Your goal is 150 minutes weekly for cardiovascular benefits,” says Dr. Williamson. “I’ll encourage my patients to start by walking two to three times a week for 20 minutes. Then increase from there.” 

Dr. Nichols says that daily movement can take the form of walking, yoga, strength training and even household chores like gardening. “Incorporating movement into your daily life can drive down stress and support healthy levels of the stress hormone cortisol,” she adds. It can also help to track your physical activity (in steps or minutes), whether through an app or with a wearable device. 

If a busy work schedule leaves limited time to exercise, it can be difficult to feel motivated. But Dr. Williamson has a helpful tip: “A great way to get exercise in is during your lunch break or right after finishing work for the day.” Talk a stroll around your office, answer a call away from your desk or head straight to the gym after work. 

4. Take time to unwind 

Chronic stress triggers the release of cortisol, a hormone that can raise blood sugar levels. High levels of cortisol in your bloodstream over time can lead to insulin resistance. Dr. Williamson recommends the following stress-reducing practices, including journaling, “regular exercise, deep breathing, enjoying nature and spending time with family and friends.” 

When to seek medical advice

While prediabetes self-care is crucial, it’s also important to recognize when professional guidance is needed. If you notice symptoms like excessive thirst and hunger, frequent urination or fatigue, consult your doctor immediately. These could indicate the progression of type 2 diabetes.

In addition, certain risk factors—like a family history of diabetes, polycystic ovary syndrome (PCOS) or a history of gestational diabetes—may warrant a more individualized approach to managing prediabetes.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.