Just Diagnosed with Prediabetes? Here’s What You Can Do Now

Hearing the word “prediabetes” can feel alarming. It’s a warning sign that your blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes—yet. The good news? Prediabetes is reversible, and the earlier you act, the greater your chances of avoiding long-term complications.

In fact, many people completely reverse prediabetes and return to normal blood sugar levels using simple, sustainable lifestyle and nutritional strategies. Functional medicine goes beyond simply monitoring your glucose—it helps you uncover and correct the root causes of your blood sugar imbalance.

In this blog, we’ll walk you through what prediabetes really means and exactly what you can do to reclaim your health naturally.

What Is Prediabetes?

Prediabetes means your blood sugar is elevated but not high enough to be called diabetes. It’s a metabolic warning light that your body is having trouble managing glucose effectively.

Common Diagnostic Criteria:

• Fasting glucose: 100–125 mg/dL
• HbA1c: 5.7%–6.4%
• 2-hour glucose after oral glucose test: 140–199 mg/dL

These ranges indicate insulin resistance, a condition in which your cells stop responding properly to insulin, causing sugar to remain in the bloodstream.

Why Prediabetes Matters

Even though it’s called “pre” diabetes, damage may already be occurring:

• Increased risk of cardiovascular disease
• Accelerated aging and cognitive decline
• Elevated inflammation and oxidative stress
• Greater likelihood of developing type 2 diabetes (up to 70% if untreated)

Fortunately, lifestyle changes can prevent or reverse these risks.

What Can I Do If I Have Prediabetes?

Here’s how to take control and reverse prediabetes naturally, using a functional medicine approach that addresses the whole body.

1. Balance Blood Sugar with a Low-Glycemic, Whole-Food Diet

Food is your most powerful tool. The goal is to reduce sugar spikes and support insulin sensitivity.

Focus on:

• Non-starchy vegetables (broccoli, spinach, peppers, arugula)
• Quality protein (wild fish, organic chicken, pasture-raised eggs, legumes)
• Healthy fats (avocados, olives, nuts, seeds, coconut oil)
• Low-glycemic fruits (berries, apples in moderation)
• Whole, unprocessed foods with plenty of fiber

Avoid:

• Refined sugar and flour (white bread, pastries, sweetened drinks)
• High-glycemic carbs (potatoes, white rice, fruit juice)
• Processed snacks and sugary cereals
• Alcohol and trans fats

Eat protein and fiber at every meal to blunt glucose spikes.

2. Time Your Eating Wisely

Intermittent fasting (IF) can help lower insulin levels and improve metabolic flexibility.

• Try a 12:12 or 14:10 window to start—e.g., eating between 8 AM and 6 PM
• Avoid snacking between meals
• Allow 2–3 hours between dinner and bedtime

But listen to your body. If you’re highly stressed or have adrenal dysfunction, fasting may need to be modified.

3. Move Daily—Especially After Meals

Exercise is one of the most effective ways to lower blood sugar. You don’t have to run marathons—consistency is what matters.

Try:

• Brisk walking for 10–30 minutes after meals (especially dinner)
• Strength training 2–3x per week (builds insulin-sensitive muscle)
• Stretching, yoga, or bodyweight exercises on off days

Movement helps your muscles absorb glucose without needing as much insulin.

4. Manage Stress to Lower Cortisol and Blood Sugar

Chronic stress raises cortisol, which increases glucose levels—even if you’re eating well.

Support your nervous system with:

• Breathwork or meditation (even 5–10 min/day)
• Grounding and nature exposure
• Adaptogenic herbs (like ashwagandha, rhodiola, or holy basil)
• Prioritizing sleep hygiene (7–8 hours of quality sleep)

5. Consider Blood Sugar Support Supplements

Several evidence-based supplements can support insulin sensitivity and healthy glucose metabolism:

• Berberine: Works similarly to metformin, lowers glucose and improves insulin resistance
• Alpha-lipoic acid (ALA): Antioxidant that enhances insulin sensitivity
• Magnesium: Often deficient in people with prediabetes; supports glucose regulation
• Chromium picolinate: Helps improve insulin function
• Cinnamon extract (Ceylon): May help reduce fasting blood sugar
• Omega-3 fatty acids: Help lower inflammation and improve metabolic health

Note: Always consult your provider before starting supplements, especially if on medications.

6. Track Your Progress with Functional Labs

Beyond standard labs, functional medicine testing provides a fuller picture:

• Fasting insulin: Elevated levels indicate insulin resistance before glucose rises
• HbA1c + post-meal glucose spikes
• High-sensitivity CRP: Inflammation marker tied to metabolic health
• Comprehensive lipid panel: Including particle size and ratios
• GI and gut health testing: Dysbiosis can contribute to insulin resistance

Wearable tech like a continuous glucose monitor (CGM) can also reveal how your body reacts to food in real-time.

7. Fix Gut Health to Improve Glucose Control

Poor gut health contributes to inflammation, blood sugar spikes, and metabolic dysfunction.

Support your gut by:

• Eating fermented foods (yogurt, kimchi, sauerkraut)
• Using a high-quality probiotic (with lactobacillus and bifidobacterium strains)
• Avoiding food sensitivities and processed foods
• Including prebiotic fiber (onions, garlic, asparagus, flaxseeds)

8. Don’t Wait for It to Become Diabetes

Prediabetes is your opportunity to take action before more serious issues arise. Reversing it now can prevent:

• Type 2 diabetes
• Heart disease
• Fatty liver disease
• Neuropathy
• Brain fog and Alzheimer’s (sometimes called “Type 3 diabetes”)

Studies show that even a 5–10% weight reduction and moderate lifestyle changes can normalize blood sugar levels in most people.

Final Thoughts: Prediabetes Is Not a Life Sentence

Being told you have prediabetes doesn’t mean you’re destined to develop diabetes. In fact, you’re in the perfect window to make impactful changes that can reverse your condition and protect your long-term health.

Through simple, sustainable habits—combined with a personalized, root-cause approach—you can take back control of your blood sugar and feel better than ever.

At Sheen Vein & Cosmetics, We Go Beyond the Blood Test

We specialize in root-cause functional medicine that gets to the heart of what’s causing your prediabetes. With customized lab testing, holistic nutrition, and targeted supplement plans, we help you build a body that’s metabolically resilient.

Ready to take the next step? Book your consultation today and discover how personalized care can reverse prediabetes and help you thrive.

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