Understanding Prediabetes: An Action Plan to Lower Your Risk
What a prediabetes result means, and food, movement and sleep changes that may help lower your risk.
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About this course
What a prediabetes result means, and food, movement and sleep changes that may help lower your risk.
Prediabetes means blood sugar is higher than usual but not in the diabetes range. It is common, and it is a good time to act.
You will learn what your test numbers mean and which changes to food, movement, weight, sleep and stress can help lower your risk of type 2 diabetes. It is completely free.
What you will learn
Medically reviewed by
Dr. Rezwana Parvin Rumpa is an obstetrics and gynaecology specialist with clinical focus on gestational diabetes, PCOS, and fertility. She holds the MRCOG (Final Part) from the Royal College of Obstetricians and Gynaecologists in London, the MRCPI (Final Part) from the Royal College of Physicians of Ireland, and an MBBS from Shaheed Monsur Ali Medical College under Dhaka University. Dr. Rumpa serves as a Senior Medical Officer in the Obs and Gynae department at BRB Hospitals Ltd, where she has spent three years managing prenatal care, emergency obstetric cases, and women's-health surgery. On Diabic, she medically reviews content for women living with diabetes, with particular attention to pregnancy, PCOS, and reproductive-health intersections.
For learning only. Talk to your doctor before changing medicine or habits.
Chapter 1: Why Now Is a Good Time to Act
- NIDDKInsulin Resistance & Prediabetes (opens in a new tab)
- American Diabetes AssociationAmerican Diabetes Association: Prediabetes (opens in a new tab)
- Mayo ClinicPrediabetes - Diagnosis and treatment (opens in a new tab)
- Sleep FoundationLack of Sleep and Diabetes (opens in a new tab)
- CDCNational Diabetes Prevention Program (opens in a new tab)
Chapter 2: Tests and Numbers
- American Diabetes AssociationDiabetes Care, Standards of Care supplement 2025 (opens in a new tab)
- NIDDKThe A1C Test & Diabetes (opens in a new tab)
- American Diabetes AssociationAmerican Diabetes Association: About diabetes (opens in a new tab)
- CDCDiabetes Testing (opens in a new tab)
- Diabetes CareDiabetes Care journal home page (opens in a new tab)
- CDCDiabetes Risk Factors (opens in a new tab)
- CDCCDC: Screening for prediabetes and type 2 diabetes (opens in a new tab)
- American Diabetes AssociationAmerican Diabetes Association: A1c diagnosis (opens in a new tab)
Chapter 3: Food Changes
- National Library of MedicinePubMed article 31000505 (opens in a new tab)
- New England Journal of MedicinePubMed article 29897866 (opens in a new tab)
- Mayo ClinicMediterranean diet for heart health (opens in a new tab)
- The LancetPubMed article 30638909 (opens in a new tab)
- Diabetes CarePubMed article 26106234 (opens in a new tab)
- NIDDKPreventing Type 2 Diabetes (opens in a new tab)
- MedlinePlusDietary Fiber (opens in a new tab)
- USDA FoodData CentralUSDA FoodData Central home page (opens in a new tab)
Chapter 4: Moving More
- NIDDKDiabetes Prevention Program (DPP) (opens in a new tab)
- Diabetes CarePubMed article 22374636 (opens in a new tab)
- National Library of MedicinePubMed article 25599350 (opens in a new tab)
- CDCAdding Physical Activity as an Adult (opens in a new tab)
- WHOPhysical activity (opens in a new tab)
- American Diabetes AssociationAmerican Diabetes Association: Getting started safely (opens in a new tab)
- American College of Sports MedicineConsensus statement, PubMed Central article PMC8802999 (opens in a new tab)
- American Diabetes AssociationAmerican Diabetes Association: Fitness (opens in a new tab)
- NIDDKHealthy Living with Diabetes (opens in a new tab)
- WHOWhat is the recommended amount of exercise? (opens in a new tab)
- CDCPhysical Activity Guidelines for Adults (opens in a new tab)
Chapter 5: Weight and Waist Size
Chapter 6: Sleep and Stress
- CDCAbout Sleep (opens in a new tab)
- American Diabetes AssociationPubMed article 38078584 (opens in a new tab)
- American Academy of Sleep MedicinePractice Guidelines (opens in a new tab)
- American Diabetes AssociationAmerican Diabetes Association: Mental health (opens in a new tab)
- National Center for Complementary and Integrative HealthRelaxation Techniques for Health (opens in a new tab)
- National Institute of Mental HealthNational Institute of Mental Health: Anxiety disorders (opens in a new tab)
- American Psychological AssociationAmerican Psychological Association: Stress (opens in a new tab)
- National Library of MedicinePubMed article 26944909 (opens in a new tab)
- Sleep FoundationBest Temperature for Sleep (opens in a new tab)
Chapter 7: Follow-Up Tests
Further reading on Diabic
- Prediabetes: Why Catching It Now Changes Everything
- Pre Diabetes Explained: Numbers, Risks, Next Steps
- Small Lifestyle Changes for Prediabetes, Big Results
- Is Your Blood Sugar in the Prediabetes Range?
- Prediabetes Symptoms: What to Look For
- Prediabetes Treatment Options That Work
- Fasting vs Postprandial Glucose: What's the Difference
- Blood Sugar After Food: What's Normal
- What Your Prediabetes A1C Number Really Means
- How to Know If You Have Diabetes: Early Clues
- Glycohemoglobin A1C Test Results Explained
- Mediterranean Diet for Prediabetes: A Practical Guide
- Mediterranean Diet for Prediabetes: A Starter Guide
- 8 High Fiber Foods That Help with Prediabetes
- 10 High Fiber Foods for Prediabetes Worth Adding
- Best Order to Eat Food for Blood Sugar
- Can Exercise Prevent Diabetes? Research Says Yes
- Aerobic Exercise and Diabetes: 5 Proven Benefits
- Desk Exercises for Better Blood Sugar at Work
- Exercise for Type 2 Diabetes: Where to Start
- Simple Diabetes Exercise Routine for Beginners
- Blood Sugar Management During Long Meetings
- Weight Loss for Prediabetes: A Realistic Approach
- Losing Weight with Insulin Resistance: What Actually Helps
- How to Start Losing Weight with Insulin Resistance
- Online Diabetes Coaching: How to Choose a Good One
- Diabetic and Weight Loss: What Actually Works
- Weight Loss for Prediabetes: What Works
- The Sleep and Blood Sugar Connection Explained
- How Diabetes Anxiety and Stress Affect Blood Sugar
- 6 Tips for Improving Sleep Quality with Diabetes
- Simple Breathing Exercises for Better Blood Sugar
- Why Emotional Eating Diabetes Cycles Hit Harder
- Sleep Apnea and Diabetes: a Two-Way Problem Most People Miss
- What Is Type 2 Diabetes? A Straightforward Guide
- Can Prediabetes Be Reversed? Here's What Works
- When to Go to the ER for Diabetes: A Triage Guide