What is Pre-diabetes?

Pre-diabetes means your blood sugar levels are higher than normal, but not high enough to be called diabetes. It’s a middle stage — and a serious one — because if you don’t take action, you might develop Type 2 diabetes within a few years.

Sadly, many people in India don’t even know they have it, because pre-diabetes doesn’t show clear symptoms. It’s often picked up only during a routine health check or sugar test.

Blood Sugar Levels to Know

• Fasting blood sugar: 100–125 mg/dL = pre-diabetic range
• HbA1c (3-month average): 5.7% to 6.4% = pre-diabetes
• Post-meal sugar: 140–199 mg/dL (2 hours after eating)

If your numbers fall in this range, don’t panic — but don’t ignore it either. This is the best time to take action and avoid full-blown diabetes.

Can Pre-diabetes Be Reversed?

Yes — it absolutely can. Many people in India have successfully brought their sugar levels back to normal just by changing their lifestyle. No medicines needed, if caught early.

Steps to Reverse Pre-diabetes Naturally

Eat Balanced, Not Less

You don’t need fancy diets. Just eat smart:

• Cut down sugar, maida, white rice, and sweet drinks
• Add more fiber: fruits, sabzi, whole grains like jowar, bajra, brown rice
• Eat smaller portions — avoid overloading your plate
• Don’t skip meals or go hungry — that can worsen sugar control

🏃‍♂️ Move Your Body

Even 30–40 minutes of walking a day can make a big difference. If possible, mix it with yoga, home workouts, or cycling. Regular movement helps your body use sugar better — naturally lowering your levels.

Sleep & Stress Matter

Lack of sleep and constant stress raise your sugar levels — even if you eat well. Aim for 7–8 hours of quality sleep and find ways to relax: deep breathing, music, gardening, or any hobby that calms you.

Track Your Progress

Check your sugar once a month. Get an HbA1c test every 3–6 months. Tracking helps you stay on the right path and catch any issues early.

Who is at Higher Risk?

• If you have a family history of diabetes
• If you’re overweight or have belly fat
• If you lead a sedentary lifestyle
• Women with PCOS or past gestational diabetes

If this sounds like you, it’s even more important to check your sugar regularly — even if you feel fine.

Final Thought

Pre-diabetes is not the end — it’s a second chance. Most people only find out after diabetes has already caused damage. But if you catch it now, and make small, real changes — you can avoid medicines, needles, and future complications.

WellBridge Health helps you track blood sugar. We’re building smart tools to help you catch and reverse conditions like pre-diabetes early.

Illustration credit: Image by storyset on Freepik ↗