Prediabetes means your blood sugar is higher than normal but not yet high enough to be called diabetes. Millions of people have it, and most do not know. Without action, many go on to develop type 2 diabetes within a few years. The good news is that prediabetes is a warning sign, not a sentence. This guide explains how to reverse prediabetes with practical changes that fit Nigerian life.
What prediabetes means
When you eat, your blood sugar rises and the hormone insulin helps move sugar into your cells. In prediabetes, the body becomes less sensitive to insulin. This is called insulin resistance. The pancreas works harder to keep up, but blood sugar slowly creeps up.
Over time, the pancreas can tire, and type 2 diabetes develops. Prediabetes also raises the risk of heart disease and stroke, even before diabetes appears.
How prediabetes is diagnosed
Prediabetes is diagnosed with a blood test. Common ranges are:
HbA1c: 5.7% to 6.4% (39 to 47 mmol/mol)
Fasting blood sugar: 5.6 to 6.9 mmol/L (100 to 125 mg/dL)
Two hours after a glucose drink: 7.8 to 11.0 mmol/L (140 to 199 mg/dL)
Some countries use slightly different ranges. Your doctor will explain your results.
Who should be tested?
Prediabetes usually causes no symptoms. Consider testing if you:
Are over 35
Are overweight, especially around the waist
Have a parent, brother or sister with type 2 diabetes
Have high blood pressure or high cholesterol
Had diabetes in pregnancy or gave birth to a baby over 4 kg
Have polycystic ovary syndrome
Are physically inactive
The evidence: it can be reversed
Large studies have shown that lifestyle changes work. In the landmark Diabetes Prevention Program in the United States, people with prediabetes who lost about 7% of their body weight and exercised for 150 minutes a week cut their risk of developing type 2 diabetes by more than half. Many returned to normal blood sugar levels. These benefits lasted for years.
Five lifestyle steps showing how to reverse prediabete
Losing 5 to 7% of body weight with regular activity can halve the risk of type 2 diabetes.
How to reverse prediabetes: a one-week starter plan
Small changes are easier to keep. Try one new habit each day this week:
Day 1: replace all sugary drinks with water
Day 2: add a vegetable to lunch and dinner
Day 3: walk for 15 minutes after dinner
Day 4: reduce your swallow or rice portion by a quarter
Day 5: swap a fried snack for a fruit or groundnuts
Day 6: go to bed 30 minutes earlier
Day 7: plan next week’s meals with your family
Keep the habits that work and build on them. This is how to reverse prediabetes in practice: steady steps, not a crash diet.
Step 1: lose a modest amount of weight
You do not need to reach a “perfect” weight. Losing 5% to 7% of your body weight makes a real difference. For someone weighing 90 kg, that is about 4.5 to 6.5 kg. Aim to lose about half a kilogram to one kilogram a week. Slow, steady loss is easier to keep off.
Step 2: change what is on your plate
Knowing how to reverse prediabetes starts with food. Practical changes include:
Fill half your plate with vegetables such as efo, ugwu, okra, cabbage and garden egg
Keep starchy foods to a quarter of the plate, with a fist-sized portion of swallow, rice or yam
Choose slower carbohydrates, such as beans, unripe plantain, oats and brown or ofada rice
Include protein at each meal, such as fish, eggs, beans or chicken
Cut sugary drinks. Replace soft drinks, malt and juice with water
Limit fried snacks, pastries and white bread
Waist size matters
Fat around the waist is closely linked to insulin resistance. Measure your waist at the level of your navel. As a general guide, a waist above about 94 cm in men or 80 cm in women signals increased risk. Losing even a few centimetres helps.
Step 3: move more
Physical activity helps your muscles use sugar and improves insulin sensitivity, even without weight loss. Aim for at least 150 minutes of moderate activity a week, such as brisk walking, dancing or cycling. That is about 30 minutes on five days. A 10 to 15 minute walk after each meal is particularly helpful for blood sugar. Add strength exercises, such as squats or carrying loads, twice a week.
Step 4: sleep and stress
Poor sleep and constant stress raise blood sugar and increase appetite. Aim for seven to eight hours of sleep. Find healthy ways to manage stress, such as walking, prayer or time with friends. Treat loud snoring and daytime sleepiness, which can be signs of sleep apnoea.
Step 5: stop smoking and limit alcohol
Smoking increases insulin resistance and the risk of type 2 diabetes. Alcohol adds calories and can disturb blood sugar control. Quitting smoking and cutting back on alcohol support every other change.
How to reverse prediabetes with family support
Changes are easier when the whole family takes part. Cook the same healthy meals for everyone. Walk together in the evenings. Keep sugary drinks out of the house. Children who learn healthy habits early are less likely to develop diabetes themselves. Ask your family to encourage you rather than tempt you with extra food.
Eating out and at celebrations
Parties and festive seasons are a challenge. Eat a small, healthy meal before you go. Choose grilled fish or chicken and salad. Take a small portion of jollof rice. Drink water. Dance. You can enjoy celebrations and still learn how to reverse prediabetes.
HUBPHARM PHARMACIST’S NOTE A home glucose meter turns advice into feedback. Checking two hours after a meal shows which foods spike your sugar and which swaps work. Ask HubPharm for a starter glucose kit and a two-week testing plan. A pharmacist will help you read the results and decide when to retest your HbA1c.
Can medicine help?
For some people at very high risk, a doctor may prescribe metformin 1 alongside lifestyle changes. In the Diabetes Prevention Program, metformin also reduced the risk of diabetes, although less than lifestyle changes. Medicine does not replace healthy habits. Do not buy diabetes medicines without a prescription.
Tracking your progress
Repeat your blood test 2 after three to six months, as advised by your doctor. Weigh yourself once a week and measure your waist. Keep a simple food and activity diary. Celebrate small wins, such as walking every day for a week or giving up sweet drinks.
Reading your progress
After three to six months of changes, many people see their HbA1c fall. Even if it does not return to normal, every drop lowers your risk. Keep going. If your numbers rise, talk to your doctor about extra support, such as a dietitian, an exercise programme or medicine.
Prediabetes in young adults and children
Prediabetes is no longer only a condition of middle age. Rising rates of obesity and inactivity mean that teenagers and young adults are also affected. Schools and families can help by offering healthy meals, limiting sugary drinks and encouraging daily play and sport. Learning how to reverse prediabetes early sets up good habits for life.
Myths about prediabetes
“Prediabetes is not serious.” It is a strong warning sign for type 2 diabetes and heart disease.
“I must stop eating rice and swallows completely.” Smaller portions with vegetables and protein are enough for most people.
“Bitter leaf or herbal tea will cure it.” No herbal product has been proven to reverse prediabetes.
Prediabetes after pregnancy diabetes
Women who had diabetes during pregnancy are at much higher risk of type 2 diabetes later. Ask for a blood sugar test after the baby is born and every year or so afterwards. Breastfeeding and healthy habits lower the risk. Learning how to reverse prediabetes early protects your future health.
Sometimes prescribed with lifestyle changes for people at very high risk.
2
Glucose meter
Over the counter
Shows how meals and activity affect your blood sugar.
To order any of these, or to ask a pharmacist a question first, message HubPharm on WhatsApp or visit hubpharmafrica.com. Prescription medicines are supplied against a valid prescription.
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