What should I do after being diagnosed with prediabetes?

Okay, friend, don't worry.

Seeing the diagnosis of "prediabetes" is bound to make your heart skip a beat, and I completely understand. But please, first take a deep breath. This is absolutely not the end of the world. On the contrary, it's your body giving you a very important "opportunity" – a chance to become healthier and avoid developing full-blown diabetes.

Think of it like a yellow traffic light while driving. It's alerting you: "Hey, time to hit the brakes and make some adjustments!" It's not giving you an irreversible "red card."

Based on my experience and understanding, you can start working on the following aspects step by step. There's every hope of turning this "yellow light" back to "green."

Step 1: Adjust Your Mindset, Understand It Correctly

Don't Overwhelm Yourself with Anxiety: Panic solves nothing. Prediabetes means your blood sugar levels are higher than normal but haven't yet reached the diagnostic threshold for diabetes. The most crucial point is that it's reversible! Many people successfully bring their blood sugar back to normal through active intervention.
See it as a Starting Point for a Healthier Life: Don't view it as a "disease." See it as a prompt to start paying attention to your diet, exercise, and lifestyle habits. This will improve your overall well-being.

Step 2: Take Action! "Mind Your Mouth" and "Move Your Legs" are Key

These are the two essential pillars for reversing prediabetes. Both are indispensable.

Mind Your Mouth (How You Eat is Crucial)

Don't start by being afraid to eat anything; that's hard to sustain. The key is to "eat smart."

Understand the Concept of "Glycemic Index (GI)":
- Simple Explanation: This measures how quickly a food turns into blood sugar after you eat it. The faster it happens (high GI), the bigger the impact on your blood sugar.
- What You Should Do: Eat more "slow" (low GI) foods, eat fewer "fast" (high GI) foods.
- Examples:
  - Eat Less (High GI): White rice, white steamed buns, noodles, white bread, watermelon, sugary drinks, various sweets/desserts, congee/porridge (the more cooked down it is, the faster it raises blood sugar).
  - Eat More (Low GI): Brown rice, oats, whole wheat bread, corn, most vegetables (especially leafy greens), apples, pears, soy products, fish, shrimp, chicken breast.
Adjust Your Eating Order - This Little Trick Works Wonders:
- Recommended Order: Soup → Vegetables → Protein (meat/eggs/beans) → Finally, Carbs (rice/noodles)
- Benefit: Filling up first with vegetables and protein increases satiety, so you naturally eat less of the carbs at the end, leading to more stable blood sugar.
Control Total Calories, Especially Carbohydrates:
- Swap your usual rice bowl for a smaller one. Reduce your portion of carbs per meal by 1/4 to 1/3.
- Quit all sugary drinks! This includes bubble tea, fruit juice, soda/pop – they are "blood sugar bombs." Drink plain water or weak tea when thirsty.

Move Your Legs (Get Your Body Moving)

Exercise helps your body use blood sugar more efficiently, like adding fuel to your body's "engine."

Start Simple:
- Don't think about running a marathon right away. Brisk walking is the best entry-level exercise, suitable for almost everyone.
- Goal: Aim for 30-45 minutes daily, at least 5 days a week. Go for a walk 30 minutes to an hour after dinner – it aids digestion and lowers post-meal blood sugar.
Add Variety:
- Besides brisk walking, jogging, swimming, cycling, and aerobics are also excellent cardio exercises.
- Consider adding some strength training, like light dumbbells, push-ups, or squats. Stronger muscles burn sugar more effectively.
Find the Fun to Stay Consistent:
- Find a buddy to exercise with, or listen to music or podcasts while moving to make the process less monotonous.

Step 3: Seek Professional Help, Manage Scientifically

Lifestyle changes are the foundation, but getting advice from professionals will make your journey steadier.

See a Doctor: Talk to an endocrinologist. The doctor will give you the most suitable advice based on your specific situation (like your HbA1c value). Sometimes, the doctor might suggest medication (like metformin) to help control blood sugar. Don't be resistant; this is a very well-established and safe approach.
Monitor Regularly: Your doctor will tell you how often to get your blood sugar checked. The HbA1c test is crucial. It reflects your average blood sugar level over the past 2-3 months and is much more accurate than a single blood sugar test. Watching this number gradually decrease is incredibly rewarding!
Consider a Dietitian: If possible, consult a registered dietitian. They can help you create a detailed and delicious personalized meal plan.

Step 4: Pay Attention to Other Lifestyle Details

Manage Weight: If you are overweight or obese, weight loss is paramount. Research shows that losing even 5%-7% of your body weight can significantly reduce your risk of developing diabetes. And the way to lose weight is through "Mind Your Mouth" and "Move Your Legs" as mentioned above.
Ensure Adequate Sleep: Chronic sleep deprivation and poor sleep affect your hormones, leading to higher blood sugar. Aim for 7-8 hours of quality sleep each night.
Learn to Manage Stress: When stressed, your body releases cortisol, which also raises blood sugar. Find stress-relief methods that work for you, like listening to music, meditation, or cultivating a hobby.

To Summarize

Friend, after a prediabetes diagnosis, what you need to do now is:

Steady your mindset. See it as a positive signal for change.
Take action immediately. Start by changing one meal or adding one walk.
The core focus is "balancing eating and moving" – eat smart, move consistently.
Seek support. See your doctor regularly and trust the science.
Manage your weight, sleep, and stress.

This is a battle you can absolutely win. Don't be too hard on yourself; allow for occasional indulgences, but stay committed to the overall direction. Take it step by step, and you'll find not only your blood sugar under control, but your overall mental state and physical fitness will also improve significantly.

You've got this! You can absolutely do it!