Prediabetes is a state in which average blood sugar has moved outside the normal range but does not yet meet the diagnostic criteria for type 2 diabetes. It typically corresponds to a glycated hemoglobin (HbA1c) level of 5.7 to 6.4% and a fasting blood glucose of 100 to 125 mg/dL.
Recently, Dr. Amir Khan, a physician with the United Kingdom's National Health Service (NHS), defined prediabetes as a reversible condition and stressed lifestyle correction. His point was that there are many factors that can be adjusted in daily life before turning to medication.
Walking is cited first. As an aerobic exercise, walking prompts the muscles to draw glucose as an energy source, lowering blood sugar even without insulin. As the muscles quickly absorb the blood sugar that spikes after meals, they suppress the sharp rise in blood sugar, the so-called blood sugar spike. A systematic review and meta-analysis published in the international journal "Sports Medicine" also found that a group that took a light walk after meals significantly reduced the extent of post-meal blood sugar increases compared with a group that exercised before meals or one that did not exercise.
Muscle strength is also key. As muscle mass increases, the storage capacity for muscle glycogen grows, and the amount of blood sugar stored in the muscles increases, making blood sugar management easier. Lower-body exercise is particularly recommended. This is because more than two-thirds of the body's muscles are concentrated in the thighs. A study by the Yonsei University Graduate School of Public Health also found that the thicker the thigh circumference, the lower the risk of diabetes.
For diet, dietary fiber and protein are the axes. Dietary fiber slows the rate at which food leaves the stomach and makes glucose absorption gradual. Protein increases satiety and prevents overeating. It is better to eat plenty of legumes and vegetables, nuts, eggs, tofu, and Greek yogurt.
The effect of weight loss is backed by figures. For those who are overweight or obese, reducing weight by just 5 to 10% improves insulin resistance. This is because when visceral fat is lost, insulin works more efficiently. In the U.S. Diabetes Prevention Program (DPP) study, participants who combined a 5 to 7% weight loss with 150 minutes of physical activity per week lowered their risk of developing type 2 diabetes by 58%. This effect continued over the long term, with a 27% risk reduction maintained even in a 15-year follow-up.
Sleep and stress are also variables. There is a study showing that patients with sufficient sleep time had a lower risk of hypoglycemia and smaller blood sugar fluctuations. Under stress, secretion of cortisol and adrenaline increases, boosting glucose production in the liver and reducing the action of insulin, which raises blood sugar. In the end, a multifaceted approach that manages exercise, diet, weight, sleep, and stress together is the condition for recovering from prediabetes.
