Manage Prediabetes: 8 Unhealthy Habits to Stop Right Now – Heal Me Right

Manage Prediabetes: 8 Unhealthy Habits to Stop Right Now

Prediabetes can be controlled by making consistent efforts in daily habits

It’s shocking to know that only 11% of people are aware of their abnormally high levels of blood glucose. The rest are living oblivious of the lurking danger until they’re in the tight grip of diabetes.

So, if you hail from a group of people who consider themselves unfortunate to have been diagnosed with prediabetes, it is time to make a positive shift in your perspective and treatment approach because here lies the solution.

Let’s understand how to manage prediabetes naturally.

Getting diagnosed with prediabetes

The diagnosis of prediabetes and diabetes is done the same way – by doing a blood test in the lab for glucose levels.

The conclusion is derived commonly by studying blood glucose i.e. the amount of sugar in your blood. If it is higher than it should be in a routine blood test, you are diagnosed with prediabetes or diabetes based on the numbers.

The table of references for normal, prediabetic and diabetic blood glucose is as follows – 

Test typeNormalPrediabetesDiabetes
Fasting blood glucoseLess than 100 mg/dl100-125 mg/dl126 mg/dl or higher
Blood glucose 2 hours after eating 75 gms of glucoseLess than 140 mg/dl140-199 mg/dl200 mg/dl or higher

Although these numbers are strictly used for diagnosis you should still be precautious if you land on the safe side but close to these numbers.

For example, a person’s 99 mg/dl glucose is considered normal but unfortunately, he could be showing health complications of prediabetes.

Type 1 vs. Type 2 diabetes

Having prediabetes puts you at constant risk of developing diabetes one day you can’t be sure what type it will be.

There are two types of diabetes you could have – 

  1. Type 1 diabetes mellitus
  2. Type 2 diabetes mellitus

Knowing the difference between the two types can help you decide what line of treatment to go for.

Type1 is an auto-immune disease that attacks insulin-producing cells, it develops earlier in life. Type2 diabetes can occur later in life mainly due to an unhealthy diet and lifestyle. But both are chronic diseases i.e. they require a long ongoing process of treatment and care, and both are equally dangerous.

Type 1 diabetes is still more serious because you are dependent on medical attention and regular insulin shots to keep blood glucose in check, negligence of which could be fatal. 

Type 2 diabetes is rather easy to manage where paying attention to factors like diet, exercise, weight, etc. can reduce the complication and even reverse it.

In this article, we will be focusing on the management of prediabetes in which the body’s response to insulin is limited i.e. type 2 with the help of a few disciplined changes and by making you in charge of your health.

You are susceptible to prediabetes if you…

  • Are obese
  • Are over the age of 45
  • Have a sedentary lifestyle
  • Have insulin resistance
  • Have a relative with type 2 diabetes or heart problems
  • Women with PCOS, hirsutism (excess body hair)

Why cure prediabetes?

If people with prediabetes are living oblivious of the fact that they have it then how dangerous a condition can it be?

Well, to tell you the truth, prediabetes is a silent killer. You would not realize the real damage until after the storm has passed.

If you do not control your prediabetes on time, it can cause –

  • Increased risks of heart strokes
  • Retinopathy – abnormality of the eyeball
  • Alzheimer’s disease – people with prediabetes have impaired memory and even dementia
  • Decreased productivity – prediabetes symptoms include lethargy and poor attention span which can adversely affect your work and quality of personal life.
  • Kidney damage, as seen in people with prediabetes or undiagnosed diabetes.

So, do not wait another day to improve your health.

Can prediabetes go away?

Yes. Prediabetes is completely reversible. The sooner you start the better and faster your recovery will be. It all boils down to how serious you are because prediabetes reversal is only as difficult as your ability to self-control.

You need to stick to specific diet plans, daily routines and fitness programs that will help you regulate blood glucose.

Some people find it hard to put restraints on their senses which only worsens the conditions for them. In this case, practising and being in yoga can help them achieve a healthy state of mind where they are not swayed by their desires.

Prediabetes management

Bringing your blood sugar levels back from a prediabetes level is not a herculean task. Prediabetes management has a lot to do with your mindset. With dedicated efforts, your blood glucose can be brought back to a safe scale in just 1 month.

Elimination of unhealthy choices

Binge eating

Eating too much and frequently stresses your gut. This can upset your gut and may cause diarrhoea or constipation. Moreover,  the undigested food accumulates in the form of body toxins and fat.

As per Ayurveda, you should not eat till your maximum capacity is reached. You should stop eating when you feel ¾ full.

Practice yoga to shed fat and do fasting to remove body toxins and to regulate the healthy flow of hormones. 

Too much sodium

People with prediabetes or diabetes are at a greater risk of high blood pressure. Therefore, you should limit your salt intake. Avoid preserved foods, salted nuts, packaged snacks, sauces, instant noodles and other fast foods.

Gulping alcohol

Alcoholic beverages are already bad for your brain. Alcohol in prediabetes can interfere with insulin production, it can either spike up blood glucose levels or make them dip dangerously low.

Saturated fats

In a study, high levels of saturated fats have proved to cause insulin resistance and lead to the development of type 2 diabetes. Contrary to common belief, not all fats are unhealthy. Saturated fats are mostly found in animal products like meat and dairy products.

Unsaturated fats, found in plant-based foods, are a healthy choice for you.

Juicing fruits

Fruits generally contain a huge amount of sugar and drinking fruit juice can cause a sudden spike in blood sugar. It is advised to eat whole fruits which contain fibres. This takes relatively more time to release sugar into the bloodstream.

Sitting for longer periods of time

Yes, moving is one of the most important keys to reversing prediabetes. Sitting for long hours badly affects metabolism and insulin levels.

If you have a desk job try to have a little walk and stretch every one hour. You can also keep moving your legs under the table to get at least some activity.

Most importantly, the value of regular exercise can not be trivialised. Practice yoga for fat reduction and keeping body functions healthy.

Dependence on pills

People with diabetes generally take pills to lower their blood sugar. Some may take a lazy approach due to this as pills tend to do the job for them. Maintaining a disciplined lifestyle, avoiding starchy and sugary foods is the only way out of prediabetes.

Pills will leave other harmful side effects, let alone cure the condition.

Dosha incompatible diet

According to Ayurveda, your body has a unique dosha constitution that forms your personality, innate qualities and body. The food that you eat should be in accordance with your body type.

Eating a healthy but wrong diet can cause health issues to occur. Here is the list of some foods that suit each dosha type.

To sum up

Prediabetes is a common and serious condition that is on the rise in today’s world. If not taken care of on time this can turn into type 2 diabetes.

With the help of natural preventive and curative measures, people can beat prediabetes as long as they are disciplined throughout the procedure.

However, you should always consult a doctor and go for regular checkups in order to keep tabs on your blood sugar levels.


It takes somewhere around 2-3 months if you are diagnosed early, to 1 year. Well, it differs from person to person and the kind of approach they are following.

You need to spend at least one hour exercising and take a well-monitored diet that lowers blood sugar to reverse prediabetes naturally.

Prediabetes can appear with several other health conditions. Due to this, their symptoms may be similar and confusing.

Generally, you will feel

  • Drowsy
  • Tired
  • Unable to focus
  • Frequent urge to empty your bladder
  • Have dark patches on skin
  • Slow decision making

These symptoms are common with thyroid problems, Vit-D deficiency, PCOS and minor weakness. Therefore, having a lab blood test is required to correct prediabetes diagnosis.

Prediabetes is an epidemic that is slowly taking our generation into its grasp. With delayed diagnosis and treatment risks of heart stroke, kidney failure, hormone imbalance, dementia, etc. are highly increased.

Being prediabetic is not bad if you are aware of it and are already undergoing treatment. Be consistent in your efforts and you will definitely get over it.

Drinking water helps in hydrating and purifying the body. Urinating also helps in filtering out toxins and excess glucose. So yes, drinking water may help in preventing prediabetes but if you already have it, drinking water alone is not enough but you should still drink plenty of it.

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