If you’ve been diagnosed with prediabetes, you’re not alone. According to the Centers for Disease Control and Prevention (CDC), more than one in three adults in the U.S. have prediabetes, which it defines as “a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes.”

April is Defeat Diabetes Month, and prediabetes is the stage of the chronic condition when people truly can defeat it. A prediabetes diagnosis is scary, but it’s also a call to action because there are changes you can make now with your lifestyle and habits that could help turn the tide on the condition.

Read on to learn about what prediabetes is, who’s at risk and what steps you can take to potentially prevent or delay diabetes and improve your health.

What is prediabetes?

A person can have prediabetes and not know it. In fact, according to the CDC, more than 80 percent of people with prediabetes don’t realize they have it. A person who has prediabetes has higher levels of glucose, or sugar, in their blood than what is considered normal, but the levels aren’t high enough for a diabetes diagnosis.

Blood glucose is energy that your body takes from the food you eat. A hormone called insulin, which the pancreas makes, helps that energy get into your cells so it can be put to use. When your body doesn’t make enough insulin, or it doesn’t use the insulin efficiently, that glucose doesn’t get into your cells where it’s used; instead, it remains in your blood and too much of it can cause health problems, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) . Specifically, the CDC says that people with prediabetes also have an elevated risk for conditions such as type 2 diabetes, heart disease and stroke.

A healthcare provider can diagnose prediabetes using an A1C test, which gives a glimpse of a person’s blood sugar levels over the past two or three months. According to the American Diabetes Association, a person with prediabetes has an A1C level between 5.7 and 6.4 percent, and a person with diabetes has an A1C of 6.5 percent or higher.

Who gets prediabetes?

Anyone can be diagnosed with prediabetes (or diabetes) at any age. However, there are some factors that may put people at an increased risk, according to the CDC. Those include:

  • If you are overweight.
  • If you are 45 or older.
  • A family connection: if you have a parent or sibling who has been diagnosed with type 2 diabetes.  
  • If you aren’t engaged in physical activities at least three times a week.
  • If you had gestational diabetes, or gave birth to a baby weighing 9 pounds or more.
  • If you have polycystic ovary syndrome.
  • If you’re Black, Hispanic/Latino, American Indian, Pacific Islander or Asian American.

What can I do to reverse prediabetes?

A prediabetes diagnosis is not the same as a diabetes diagnosis. However, it is cause for concern. According to the Mayo Clinic, people who have prediabetes have up to a 50 percent chance in developing type 2 diabetes over the next decade. In other words, this is a time to evaluate your habits and make changes that will benefit your health in the long-term. The following advice may help reverse your pre-diabetes diagnosis, and protect you from type 2 diabetes.  

  1. Talk to your healthcare provider. If you know you have prediabetes, then you’ve likely learned about it from a healthcare provider. Ask that provider for advice on what steps you should take, what follow-up care is needed and whether there are any professionals he or she would recommend to help you in your health journey, whether it’s nutritional counseling, personal training, medical specialists or others. He or she may also suggest putting you on medication.
  2. Lose weight. Obesity increases your risk for diabetes, but it’s never too late to make a difference by shedding a few pounds. According to the Mayo Clinic, if you lose 5 to 7 percent of your body weight you can significantly lower your risk for developing type 2 diabetes.
  3. Increase your physical activity. Exercise does wonders for your health. And while any amount of physical activity is good for you, the American Diabetes Association encourages people to aim for 150 minutes of activity a week, in order to improve blood pressure, help control blood sugar and, if needed, help you lose weight (not to mention the many mental health benefits to working out). Think about what activities you like and plan a routine that will get all 150 minutes in. Consider downloading an exercise app that can help track your activity and encourage you to stick to the plan.
  4. Eat healthy foods. The Mayo Clinic recommends a menu that includes lots of fruits and vegetables, nuts, whole grains and olive oil. Try to opt for foods high and fiber and low in calories. And work to minimize the processed foods and foods with added sugar you eat and drink, including candy, fruit juices from concentrate, baked goods, sodas and sugary cereals. Make sure to shop for new and different items each week, to keep things interesting and tasty.
  5. Quit smoking. The CDC considers smoking a cause of type 2 diabetes, and says that people who smoke cigarettes are 30 to 40 percent more likely to develop it than those who don’t. Further, if you’re diagnosed with diabetes and you continue to smoke, it makes it even more difficult to manage, says the CDC. If you need help quitting, call 1-800-QUIT NOW (1-800-784-8669) or visit here for more tips.
  6. Get enough sleep. Research shows that poor sleep—including lack of sleep and sleep interruptions—can contribute to insulin intolerance and raise a person’s risk for prediabetes and type 2 diabetes. Sleep, after all, isn’t a luxury. It’s a necessity for good health. Prioritize your sleep (the CDC recommends seven hours or more for adults) just as you would any other aspect of taking care of yourself. 

One word to remember if you’ve been diagnosed with prediabetes is this: empowerment. Your doctor has issued you a warning for your health. Now, it’s in your hands to take action. Remember to talk to your doctor about any questions, concerns or changes in routine you’re considering.