Top 5 Tips to Keep Prediabetes From Becoming Full-Blown Diabetes

Prediabetes means your blood sugar levels are higher than normal but not yet high enough for a diabetes diagnosis. It’s a tipping point for your health. 

With the right lifestyle changes, you can reverse the trend and protect your long-term health; without changes, you have a high chance of developing full-blown diabetes. 

At Bridgewater Primary Care & Cardiology, we help patients manage risk factors that affect both their heart and metabolic health. Here are five steps you can take now to keep prediabetes from turning into Type 2 diabetes.

1. Focus on balanced nutrition

The foods you eat directly affect your blood sugar. Prioritize whole, unprocessed foods, particularly fresh vegetables, lean proteins, healthy fats, and high-fiber carbohydrates. Limit sugary drinks, refined grains, and high-sugar snacks that cause spikes in blood sugar.

2. Move your body daily

Choose activities you enjoy, not ones that feel like punishment. Regular physical activity improves insulin sensitivity, helping your body use glucose more effectively. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.

Even short bursts — like a 10-minute post-dinner walk — count toward your daily move goal. 

3. Maintain a healthy weight

Losing even 5-7% of your body weight can significantly reduce your risk of developing Type 2 diabetes. Weight loss helps lower blood sugar, improve cholesterol, and reduce strain on your heart.

4. Manage stress and prioritize sleep

Chronic stress and lack of sleep can increase blood sugar levels and make weight management harder. Aim for seven to nine hours of quality sleep each night, and practice stress-reduction techniques like deep breathing, yoga, or meditation.

Staying consistent with your bed and wake times helps regulate your body’s internal clock.

5. Keep up with medical checkups

Regular visits to Bridgewater Primary Care and Cardiology allow for early detection of any changes in blood sugar, blood pressure, or cholesterol. We monitor your A1c and other bloodwork values to help track progress and guide adjustments to your plan.

Pay attention to prediabetes

Prediabetes is not a guarantee you’ll develop Type 2 diabetes, but if you ignore the diagnosis, your risk increases tremendously. 

Think of prediabetes as an opportunity to act. By making targeted lifestyle changes and staying connected with our team, you can protect both your metabolic and cardiovascular health for years to come.

Call our office or use our online tool to schedule an appointment today at our West Bridgewater, Massachusetts, practice. If you’ve already been diagnosed with prediabetes or just want a quality assessment of your current health status, we can help.