Being told you have borderline high blood sugar—also known as prediabetes—can be alarming, but it’s not a final diagnosis. Prediabetes means your blood sugar is elevated but hasn’t reached diabetic levels. It’s typically measured by fasting blood sugar (100–125 mg/dL) or an A1C between 5.7% and 6.4%. The condition is reversible through conscious lifestyle changes, especially regarding diet, exercise, and stress management.

A healthy diet is crucial for blood sugar control. Meals should include plenty of non-starchy vegetables, lean proteins, whole grains, and healthy fats. Avoiding large meals and eating smaller portions throughout the day helps maintain stable sugar levels. Favor low-glycemic index foods like sweet potatoes and legumes, and increase daily fiber intake to 25–30 grams from sources like oats, beans, and berries, which slow sugar absorption.

Cutting out refined carbohydrates and added sugars is also essential. Replace white bread and sugary drinks with whole grains and water or unsweetened beverages. Read nutrition labels to avoid hidden sugars in processed foods. In tandem with good nutrition, physical activity is key—150 minutes of moderate exercise weekly, plus strength training, improves how your body uses glucose.

Hydration, stress management, and proper sleep all contribute to balanced blood sugar. Drink plenty of water to support kidney function, manage stress through techniques like yoga or journaling, and aim for 7–9 hours of quality sleep. These habits help regulate hormones that affect insulin and glucose levels.

Tracking your blood sugar helps identify triggers and improvements. Using a glucometer and keeping a log of readings alongside diet and activity notes can guide better decisions. Some natural supplements, like cinnamon or chromium, may support glucose regulation but should only be taken with a doctor’s approval. Most importantly, maintain regular check-ins with a healthcare provider for tailored support and to adjust plans if necessary.