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If your labs indicate that you have prediabetes, this is your window to act. With the right guidance from our team of primary care providers at Maniya Health, you have a chance to prevent it from progressing to type 2 diabetes.
This isn’t a chance that many people get. That’s because 80% of the people with prediabetes don’t even know they have it!
Here’s what you need to know about preventing full-blown diabetes.
Why prediabetes deserves your attention now
Prediabetes often has few noticeable symptoms, which is why many people don’t realize they have it.
Even though you don’t feel different, the elevated blood sugar levels are still impacting your body. They can strain your pancreas, increase insulin resistance, and even damage blood vessels and nerves.
Most importantly, if you do nothing, you run the risk of developing full-blown diabetes. Studies show that 40–80% of people with prediabetes eventually progress to type 2 diabetes, depending on whether lifestyle changes or treatment are started.
How to reverse a prediabetes diagnosis
If you have prediabetes, you have plenty of lifestyle changes at your disposal to turn around your blood sugar levels.
Focus on sustainable nutrition changes
Preventing diabetes can be as simple as changing how and what you eat. For example, you should:
- Prioritize fiber-rich vegetables, lean proteins, and healthy fats
- Reduce (or eliminate) sugary drinks and highly refined carbohydrates
- Eat balanced meals that prevent blood sugar spikes
Even if you don’t have diabetes, you may find it helpful to follow the Diabetes Plate Method. This method includes filling your plate halfway with non-starchy veggies. The other half is split between lean protein and starchy veggies or beans.
Move your body regularly
Physical activity improves insulin sensitivity. This means that it helps your cells use glucose more effectively. Even moderate movement, particularly after a meal, can make a meaningful difference. In fact, exercising regularly for one year can reduce your risk of type 2 diabetes by 46%!
Aim for:
- Regular walking or low-impact cardio
- Strength training to build muscle (muscle helps regulate blood sugar)
- Less prolonged sitting throughout the day
The goal is at least 150 minutes of movement per week.
Address your weight and metabolic health
For many people, even modest weight loss can significantly reduce diabetes risk. Fat tissue, especially around the abdomen, contributes to insulin resistance.
If weight loss is part of your diabetes prevention plan, medical weight loss can help. While we’ve helped hundreds of people lose 20-25% of their starting weight, we don’t stop there. We focus on your overall metabolic health, not just the number on the scale. Certain medications like Metformin, Ozempic, Wegovy, Mounjaro and Zepbound (GLP-1’s) can also help. Additionally, continuous glucose monitors (CGMs) like Dexcom G7, Freestyle Libre 3, and Stelo can help monitor your glucose spikes and guide healthier life choices.
Prioritize sleep and stress management
Poor sleep and chronic stress raise blood sugar and increase insulin resistance. Improving sleep quality and managing stress through better-organized routines, mindfulness, or medical support can help stabilize glucose levels. In some cases, we’ll perform home sleep testing to screen for Obstructive Sleep Apnea (OSA) as well.
These factors are often overlooked, but they matter.
Partner with a healthcare provider at Maniya Health
Regular blood work helps track progress and identify early trends in glucose levels. In some cases, medication may be appropriate to support blood sugar control while lifestyle changes take effect.
At Maniya Health, we focus on identifying risks early and developing personalized plans to prevent diabetes rather than just managing it after diagnosis.
Let’s talk about prediabetes
If you already have prediabetes or are concerned about your blood sugar levels, call our Hamilton, Robbinsville, or Hopewell, New Jersey, office to set up an appointment.