Revising pre-diabetes is still possible.

What Is Prediabetes?

Prediabetes is a warning of impending diabetes,
Patients blood sugar levels are more than normal but less than the cut off value to diagnose Diabetes.
If patient ignores it , then he/she may develop Diabetes.

But the best part about the prediabetes state is its completely reversible,especially if diagnosed early ,as it’s clearly possible for a good Doctor catch subtle signs and symptoms.
As a physician come across so many diabetic patients daily, and while managing them and I’ve seen countless patients turn their health around without medication.

How to know if you are Prediabetic-

You may have prediabetes if:
• HbA1c is between 5.7% and 6.4%
. Fasting Blood Sugar between 100–125 mg/dL
• Post-meal Sugar between 140–199 mg/dL

Often, there are very subtle symptoms . That’s why screening is crucial, especially if you:
1 obese
2 when there is family history of diabetes
• if associated Have high blood pressure or high cholesterol
• Had gestational diabetes during pregnancy

Doctor’s Plan to Reverse Prediabetes Without Medication

1. morning walks : Minimum 40 Minutes/day ~ 5 days / wk ( it has to be brisk walk)

It helps in increasing insulin sensitivity.( fat gives resistance)
Aim for:
• Use stairs instead of elevators, walk after meals, avoid prolonged sitting.

2.Diet – The Smart Plate Rule

high-fiber diet/ low glycemic diet-
Diet should include Vegetables (esp. leafy greens) ,Protein (egg, dal, paneer, fish),Whole grains (millets, brown rice) in a calorie based regime customised individually according to weight etc.
Avoid: White rice, bread, sugar, fried items, packaged foods.

3.Track your sugar

C fasting and post meal sugars to be checked weekly.
Re test HbA1c every 3 to 6 months.
glucometers can be used at home for awareness.

4.Weight Loss is Key

Even very small reduction in body weight can normalize sugar levels.

fat loss is the main target and not just weight loss.

5.Sleep & Stress

Poor sleep and chronic stress raise leads to hormonal imbalance and also cortisol secretions ( stress hormones), which worsens insulin resistance.

• Target 7 to 8 hours of restful sleep
( yoga, deep breathing, relaxation techniques or walks to manage stress)

6. Stay Hydrated with water .

Avoid Sugary Beverages
Avoid fruit juices, energy drinks,alcohol , smoking and even sweet lassi.
These spike sugar without providing satiety.

Common Myths / assumptions
I’m not overweight, so I can’t get diabetes.
~ Not true. Genetics and sedentary lifestyle matter too.
If I start tablets now, I’ll be on them forever.
In prediabetes, most don’t need medicines if they act early.

#When Do I Prescribe Medicine?

In few cases, where HbA1c > 6.1% or there’s a strong family history—sometimes giving simple anti diabetics (Metformin) to slow progression, while lifestyle changes take effect, once the effect is achieved then there come a role stopping and observing progress of sugars .

Final Words from Dr. Nirgude

At Elite Care Clinic, I really believe reversing prediabetes is very much possible, but it needs structure, motivation, and monitoring.
Don’t wait for diabetes to strike. Come in for a personalized plan based on your risk, labs, and lifestyle.