I have pre diabetes. What can I do?


top tips

On reducing your risk of diabetes if you have



What can you do if you have pre diabetes


If you have been diagnosed with pre-diabetes or have identified significant risk factors for developing it, there are several steps you can take to prevent or delay the onset of type 2 diabetes. Here are some essential actions you can consider.


Make small changes and to change your behaviour. What you think and what you are important. Don’t set unrealistic goals.

Support from friends and family

Let people around you know what you are doing and ask them for their help and support.

Our top 10 tips

1. Adopt a Healthy Diet:   Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.   Limit the intake of sugary and processed foods, as well as high-calorie beverages. Control portion sizes and avoid overeating. 

2. Engage in Regular Physical Activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.   Include strength training exercises at least twice a week to improve muscle strength and metabolism. 

3. Maintain a Healthy Weight.  If you are overweight, even modest weight loss can significantly reduce the risk of progressing to type 2 diabetes. Consult with a healthcare professional or a registered dietitian to create a personalized weight management plan. 

4. Monitor Blood Sugar Levels. If advised by your doctor, regularly check your blood sugar levels to keep track of your progress and detect any changes. 

5. Manage Stress. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or engaging in hobbies you enjoy. 

6. Get Adequate Sleep. Aim for 7 to 9 hours of quality sleep per night to support overall health and reduce insulin resistance.

7. Quit Smoking. If you smoke, consider quitting, as smoking can worsen insulin resistance and increase the risk of various health problems. 

8. Stay Informed. Educate yourself about pre-diabetes and diabetes management to make informed decisions about your health. 

9. Seek Support. Involve your family and friends in your lifestyle changes for added support and encouragement.

10. Regular Medical Check-ups. Schedule regular check-ups with your healthcare provider to monitor your health, receive personalized advice, and identify any changes in your condition.

Remember that pre-diabetes is an opportunity to take proactive steps to prevent or delay the progression to type 2 diabetes.

Consistency and commitment to a healthy lifestyle are essential in managing pre-diabetes effectively.

Always consult with your healthcare professional for personalized advice and guidance based on your specific health needs and circumstances.

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