What Is Pre-Diabetes?
What Is Pre-Diabetes?
Pre-diabetes is a condition where blood sugar levels are higher than normal, but not high enough for a diagnosis of type 2 diabetes. It means your body is starting to struggle with blood sugar control.
This is an early warning sign. Without changes, pre-diabetes often progresses to type 2 diabetes within a few years.
Pre-Diabetes in Numbers
According to the CDC’s 2022 report:
96 million adults in the U.S. (about 38%) have pre-diabetes
Among adults 65 and older, nearly half (48.8%) have pre-diabetes
Most people with pre-diabetes don’t know they have it.
What Causes Pre-Diabetes?
Pre-diabetes is primarily caused by insulin resistance. Your cells stop responding properly to insulin, and sugar builds up in the blood.
Insulin resistance is linked to:
Poor nutrition
Lack of exercise
Chronic stress
Poor sleep
Belly fat and inflammation
These are modifiable factors, which means you can take steps to change them.
Read more: The Root Cause of Chronic Disease
Do You Have Pre-Diabetes?
Take the 1-minute risk test here.
How Is Pre-Diabetes Diagnosed?
There are three main blood tests:
Fasting Plasma Glucose (FPG)
– Measures sugar after fasting for 8 hoursHemoglobin A1C (HbA1c)
– Measures your average blood sugar over 3 months
– Learn more: What is A1C?Oral Glucose Tolerance Test (OGTT)
– Sugar is measured after fasting and again 2 hours after drinking a glucose drink
Blood Sugar Test Results
Symptoms of Pre-Diabetes
Many people with pre-diabetes have no symptoms. But some may notice:
Increased thirst or urination
Fatigue
Blurry vision
Darkened patches of skin (often on the neck or armpits)
If you have these symptoms, speak with your doctor.
Risk Factors for Pre-Diabetes
You're more likely to develop pre-diabetes if you:
Are overweight
Are physically inactive
Have high blood pressure
Had gestational diabetes or PCOS
Have a family history of diabetes
Are 45 or older
Have high triglycerides or low HDL cholesterol
Are Black, Latino, Asian, Pacific Islander, Native American, or Alaska Native
Can Pre-Diabetes Be Reversed?
Yes. Pre-diabetes can often be reversed with lifestyle changes.
The goal is to improve insulin sensitivity, lower inflammation, and reduce blood sugar naturally. Here’s how:
Movement Is Medicine
Aim for 30–60 minutes of movement most days
Break it up if needed—10 minutes at a time counts
Choose activities you enjoy: walking, dancing, swimming, biking, gardening
Exercise with a friend to stay motivated
Always talk to your doctor before starting a new program
Nutrition Tips for Reversing Pre-Diabetes
Control portion sizes
Read food labels
Prioritize lean proteins
Avoid sweets and sugary drinks
Ditch processed cereals; choose steel-cut oats
Eat whole-grain breads (not white or refined)
Limit all starchy white carbs
Load your plate with colorful vegetables
Choose whole fruit over fruit juice
Drink more water
Eat fatty fish and legumes for healthy protein
Use healthy fats like olive oil, nuts, and avocado
Increase fiber to feel full longer
Want more help? Start here: Gut Health and Blood Sugars
Beyond Food and Fitness
To fully reverse pre-diabetes and restore metabolic health, go beyond diet and exercise:
Reduce chronic stress
Get 7–8 hours of sleep nightly
Support natural detox pathways
Foster healthy relationships and emotional wellbeing
Why Take Action Now?
Pre-diabetes is not harmless. Even without full-blown diabetes, your risk for heart disease and stroke increases.
You can make changes now to avoid serious complications later. Taking small steps today could prevent years of medication, complications, and doctor visits.
Final Thoughts
Pre-diabetes is a wake-up call—but it’s also an opportunity. With the right lifestyle changes, you can stop it in its tracks and even reverse it.
At Rx Health and Wellness, we help women over 40 take control of their health with functional medicine strategies that work.
You don’t have to do it alone. We're here to support you every step of the way.
