Prediabetes: What to Do ASAP After Diagnosis

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So, you’ve left your doctor’s office with a prediabetes diagnosis and are incredibly frustrated at the lack of guidance from him or her, and super confused on what the heck to do from this point.

No worries, because we’re gonna talk about the 3 MOST IMPORTANT things you should as soon as possible after a prediabetes diagnosis to pull you out of the confusion and get you started on a plan that’s right for you and your body.

But first let’s define what that prediabetes diagnosis means in terms of your A1C levels.

What a prediabetes diagnosis means

Prediabetes is a condition where blood sugar levels are higher than normal, but not yet high enough to be classified as type 2 diabetes.

Normal A1C levels (which are a 3-month average of your past blood sugar levels) are up to 5.6; From 5.7 – 6.4 is considered prediabetic; And then from 6.5 and up is type 2 diabetic

A prediabetes diagnosis is basically like a yellow traffic light, telling you to slow down and make some pretty critical changes.

More than 1 in 3 adults in the US have prediabetes, what’s scary is that the majority are completely unaware that they even have it.

This bridge between normal blood sugar levels and diabetes isn’t a small thing; For one- it increases your risk of developing type 2 diabetes and other related health issues.

Understanding the factors that contribute to prediabetes is crucial so you have the knowledge and tools to try and reverse your prediabetes diagnosis, and these first steps into that process is what we’re covering today.

What to do after a prediabetes diagnosis and what to control

Ok so let’s dive into those 3 most important things– and since I’m sure that the first thing your doctor probably did at your appointment was push a prescription on you, medication is where we’re gonna start… but it’s the #3 thing, and we’re gonna work backwards to the #1 most important thing.

#3: Do Your Homework on Medications and Supplements for Prediabetes and Know Their Place

Now I want to say first of all that I’m so sorry your experience may have been so frustrating at the doctor’s office. Mine was the same (yep–I’m a nutritionist that was diagnosed with prediabetes), and I hear this story over and over again with clients.

I was shocked at the lack of guidance and instead had a prescription pushed on me.

The thing is, a lot of people get really offended at being told they need to take a medication instead of getting recommendations on nutrition and lifestyle changes.

So I’d like to suggest thinking about the medication in two different ways:

First and foremost know that medications are simply a band-aid for the underlying condition of insulin resistance that is causing the prediabetes diagnosis which came from high A1C levels.

However, starting out with a medication could serve as a bridge method to mitigate some of the damage to your body while you’re getting your diet and lifestyle under control, and learning how to balance your blood sugar with those diet and lifestyle upgrades.

Everyone’s circumstances are different, but a huge part of this decision comes down to side effects of the medications and if insurance will even cover it.

What I understand currently is that medications like metformin may be covered with a prediabetes diagnosis, but these other drugs that contain semiglutide which are the GLP-1 drugs, are may not be covered. Each insurance provider has their own specific coverages and terms so you’ll need to check your own if you want to go this route.

Knowing what I know about prediabetes and insulin resistance, jumping into this route for weight loss is a huge mistake, though, and I’ll explain that more when we get into the #1 mistake.

So while your goal may be to reverse prediabetes and/or get off medication, don’t be afraid to use the help of the prescription as a temporary bridge between preventing more damage in the here and now, and your end-goal of a completely upleveled diet and lifestyle that can keep your blood sugar under control hopefully without the medication.

As far as supplements go, there are a million and one that claim to balance blood sugar and absorb carbs to prevent them from being absorbed into your system.

I can’t attest to whether these even work unless there’s been a clinical trial and it’s published in a peer-reviewed journal. So there is evidence that berberine can help possibly as much as metformin, but there’s still some controversy as to the dosage on that.

Bottom line on the supplements is that this may be an option if you want to use something as that bridge, but aren’t able to get a prescription. But at the end of the day, they’re still just a bandaid.

# 2: Diet + Lifestyle Changes

You probably already have done some research and know that diet and lifestyle are going to be your biggest tools in your goal of reversing prediabetes.

So, first and foremost, If you smoke, it’s time to quit. Smoking increases the risk of diabetes complications and makes it harder to control prediabetes. So get support to kick the habit if you need it.

So when it comes to the majority of your lifestyle changes, there are 4 major ones that you need to pay attention to because not only do they all work together, but they all play a critical role in managing blood sugar.

Embrace Physical Activity

Exercise isn’t just for weight loss; it’s your secret weapon against prediabetes. You don’t need to train for a marathon; even a daily walk can work wonders.

Exercise helps your muscles use up sugar for energy, and strength training builds that lean muscle, both of which lead to better blood sugar control.

Mind Matters: Stress Management

Stress and blood sugar levels have a disctinct connection. When stress strikes, your body releases hormones that can lead to higher blood sugar. So, it’s time to make stress relief a priority.

The Role of Sleep in Reversal

Sleep is more than just rest; it’s a crucial player in blood sugar management.

Sleep deprivation can prevent the reset of hormones that help you feel full the next day, which can lead to overeating, and makes it harder for your body to control blood sugar.

Prioritize sleep as part of your holistic approach to lowering your A1C.

Revamp Your Diet for Reversal

The diet game plan can be different for every single person. This is because everyone’s body reacts differently to different macro distributions depending on a lot of different factors.

So when you’re starting out after a prediabetes diagnosis, I recommend starting with an anti-inflammatory diet.

For some this will mean a dietary style that includes meat, for others it may mean going plant-based. No matter which direction you go with that,

Opt for smaller, balanced meals throughout the day to keep your blood sugar levels steady.

Think of your plate as a puzzle – fill half with veggies, a quarter with lean proteins, and the remaining quarter with complex carbohydrates like beans, legumes, low glycemic fruit, and whole grains.

You can also have a small amount of healthy fat. This balanced combo keeps your energy stable and your blood sugar in check.

# 1: Balance and Monitor Blood Sugar

And the #1 thing for you to do after being diagnosed with prediabetes is to balance and monitor your blood sugar.

Balancing your blood sugar is the thing that lowers your A1C. Your A1C getting under that 5.6 mark is what gets you OUT of the prediabetic range.

💎So learning how to get your blood sugar balanced with your diet and lifestyle changes is really the VERY FIRST thing you need to do after a prediabetes diagnosis—before you even worry with weight loss.

This is why I said before that the medications strictly to lose weight after a prediabetes diagnosis can be a huge mistake.

The GLP-1 or semiglutide medications don’t teach you anything about balancing your blood sugar levels. They simply make you not hungry and slow down your digestive system, which introduces problems of its own, but when you stop taking it, you’re back at square one and STILL don’t know how to balance your blood sugar levels.

The way you know you’re keeping those levels balanced is by monitoring your blood sugar levels. This becomes your compass. This helps you understand how certain foods and activities affect your body and blood sugar.

Self-testing involves using a blood glucose monitor to measure your blood sugar levels at various times throughout the day.

These readings help you understand how different factors like types of foods, amounts of foods, and things like exercise and stress influence your blood sugar levels.

You can go buy a manual glucose meter at your pharmacy, or you may want to try and use a continuous glucose monitor. A manual monitor comes with a lancet or a little needle, and you’ll have to also get test strips.

You can get these for under probably $40 at a local pharmacy. Like anything else, some models are more expensive than others.

A continuous glucose monitor is a little device that attaches to your skin, and it connects to a device or an app on your phone. This measures your blood sugar through your skin and interstitial fluid.

I have another article that discusses what these are and how I was able to get a continuous glucose monitor if you’re interested in being able to monitor your blood sugar in real-time without all the finger sticks.

And very last- I want to emphasize the role of support on this journey.

One of the main goals of TRUEWELL is to support others in learning about managing blood sugar levels, how it affects your body, and how to take control of that through dietary and lifestyle changes with the goal of reversing your prediabetes diagnosis.

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