A woman standing on a wooded pathway, tying her hair back while wearing a continuous glucose monitor on her upper arm, smiling and preparing for a walk or exercise.

Blog

Pre-diabetes: do I have it and is it reversible?

You may think of yourself as relatively healthy, right? You enjoy the occasional sweet treat. Who doesn’t? And while you might not be as active as you once were, nothing seems out of the ordinary. So when your doctor mentions the term pre-diabetes during a routine check-up, it can come as a surprise. You feel fine – so what does this really mean?

If this sounds familiar, you’re not alone. Many people have pre-diabetes without realising it, as it often develops without noticeable symptoms. However, identifying it early provides an opportunity to make informed lifestyle changes that may help prevent and reverse progression to type 2 diabetes.

The good news? Pre-diabetes is manageable. With evidence-based strategies such as diet and physical activity, around 60% of cases can be reversed. Taking proactive steps now can support better long-term health. So what does that look like? Read on to learn more.

What is pre-diabetes?

Pre-diabetes is a condition where blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. In Australia, a doctor can diagnose this when two fasting blood sugars occur above 6 and below 7 mmol/L. It indicates that the body is experiencing insulin resistance, which causes a lack of sugar being absorbed into cells to be used as fuel. High blood sugar causes a host of stress and damage to the body, which can eventually lead to diabetes if left unaddressed.

Unlike diabetes, pre-diabetes does not always cause noticeable symptoms. This is why regular health screenings, including blood sugar tests, are important for early detection in individuals with risk factors.

Symptoms and risk factors

Many people with pre-diabetes do not experience obvious symptoms. However, some individuals may notice increased thirst, frequent urination, fatigue, sugar cravings, or unexplained weight fluctuations. In some cases, darker patches of skin may develop in areas such as the neck, armpits, or elbows.

There are also certain factors that can increase the likelihood of developing pre-diabetes. For example, lifestyle habits, including a diet high in processed foods and low levels of physical activity, are common contributors. Carrying excess weight, particularly around the abdomen, can also affect insulin regulation. Other risk factors include a family history of diabetes, being over the age of 45, or having underlying conditions such as high blood pressure, high cholesterol, or polycystic ovarian syndrome (PCOS).

If any of these risk factors are present, a diabetes screening may provide valuable insights into the risk of developing diabetes.

Can pre-diabetes be reversed?

Unlike type 2 diabetes, pre-diabetes may be reversed with lifestyle changes. For example, research suggests that adjusting diet, increasing physical activity, and maintaining a healthy weight may help lower blood sugar levels and reduce the risk of progression to type 2 diabetes. Type 2 diabetes occurs when the cells die due to high blood sugar levels. This cell damage is the reason why diabetes itself cannot be reversed and lifelong medication is required to manage insulin. In the case of pre-diabetes, the cells have not yet died, resulting in the possible reversal of its effects.

Making informed dietary choices can play a key role in managing blood sugar levels. A balanced nutrition plan that includes whole foods, lean proteins, healthy fats, and fibre-rich carbohydrates may help support insulin function. Regular physical activity, such as walking, cycling, or strength training, can improve the body’s ability to use insulin effectively. Even small changes, such as reducing added sugars and increasing fibre intake, may contribute to better blood sugar control. These changes will help to reduce visceral adipose tissue, and help reduce overall inflammation.

The importance of preventative healthcare

Rather than waiting for health concerns to develop, taking a preventative approach to your health can help reduce long-term risks. For individuals with risk factors such as a family history of diabetes or metabolic concerns, diabetes screening can provide valuable insights into blood sugar levels and overall health.

Nutritional support is another valuable tool in preventative care. Consulting with a dietitian can help develop a personalised approach to managing blood sugar levels, particularly for those who may be at risk of developing diabetes. A dietitian can provide guidance on meal planning, portion control, and the selection of nutrient-dense foods that help maintain stable energy levels throughout the day.

Making proactive choices about nutrition, physical activity, and overall lifestyle can help maintain metabolic health, prevent and reverse the progression of pre-diabetes. By incorporating sustainable habits, you can take an active role in reducing the risk of diabetes and supporting long-term well-being. Life expectancy is reduced by up to 9 years in those with type 2 diabetes with an increased risk of cardiovascular disease.

Support for diabetes prevention at Oracle Healthcare

Oracle Healthcare empowers individuals to take a proactive approach to their health through comprehensive preventative care services, including diabetes screening and personalised nutritional guidance. Whether you’re looking to assess your risk or optimise your diet, Oracle Healthcare’s experienced team offers tailored support to help you make confident, informed decisions for better long-term health outcomes.

For those seeking guidance on diabetes prevention and nutritional support, Oracle Healthcare provides tailored health assessments and consultations.

Disclaimer
All information is general and not intended as a substitute for professional advice. Oracle Healthcare can consult with you regarding your individual health needs.

References

Featured Articles