November is National Diabetes Month, a time to raise awareness about one of the most pressing health concerns in the U.S. With cases of diabetes at an all-time high, it's more important than ever to take steps to protect your health—especially if you’ve been diagnosed with prediabetes.
Below, learn what prediabetes means and how to stop it in its tracks with five practical lifestyle changes from Stephen Compston, RD, LD, CDE, a Certified Diabetes Educator.
Diabetes is more than a chronic illness—it’s a national health crisis. According to USA Today, diabetes has a greater impact on Americans' health than heart disease, substance use disorder or COPD. An estimated 30.3 million Americans are living with the disease, and millions more are at risk.
For those with prediabetes, the stakes are high. The Mayo Clinic notes that without intervention, many individuals with prediabetes will develop type 2 diabetes within 10 years or less. The American Medical Association reports that 4 million U.S. adults currently live with prediabetes—and many don’t even know it.
Want to assess your risk? Try the American Diabetes Association’s prediabetes risk test.
The encouraging news is that prediabetes can be reversed. With the right steps, you can lower your blood sugar and reduce your risk of developing type 2 diabetes. Here’s how.
Focus on balanced meals that include fewer carbohydrates and more fiber-rich foods. Carbohydrates—like bread, rice, fruit, milk, potatoes, and sweets—can cause blood sugar spikes.
“Substitute more non-starchy vegetables into your meals to stay satisfied with fewer carbohydrates and calories,” says Compston.
Aim for whole, minimally processed foods such as leafy greens, beans, lean proteins and whole grains. Moderation is key—no need to eliminate entire food groups.
Physical activity helps your body use blood sugar for energy. When you move your body, your blood sugar levels drop naturally.
“Exercise is medicine,” says Compston. “People with prediabetes usually want to avoid medication, so they must add something to their daily routine that actively lowers blood sugar.”
Try to get at least 150 minutes of moderate exercise per week—walking, biking, swimming or even dancing can make a big difference.
Shedding a few pounds can significantly reduce your diabetes risk. The Diabetes Prevention Program study found that losing just 7% of your body weight—about 14 pounds for a 200-pound person—can lower your risk by 58%.
Small, sustainable changes like reducing portion sizes and moving more throughout the day can go a long way.
Sleep plays a vital role in your body’s ability to regulate insulin and manage weight. Lack of sleep is linked to insulin resistance and a higher risk of developing type 2 diabetes.
Aim for 7–9 hours of sleep each night. Establish a consistent bedtime, avoid screens before bed and create a relaxing nighttime routine to improve sleep quality.
Routine check-ups are essential for early detection and prevention. Regular visits with your primary care provider can help track changes in your blood sugar and overall health.
“A regular check-up and lab work can help identify what your blood sugars are doing so you and your doctor can develop a good plan for delaying the onset of diabetes,” says Compston.
Your provider may also recommend seeing a registered dietitian or diabetes educator for personalized support.
Preventing diabetes starts with small, proactive choices. By making healthier food decisions, moving your body more, and keeping up with sleep and doctor visits, you can take charge of your health and reduce your risk of type 2 diabetes.
If you’re unsure where to start, consider talking to your healthcare provider about your risk factors and how to make sustainable lifestyle changes.
