Prediabetes is a condition that develops slowly and quietly, often without any clear warning. Many people live with prediabetes for years without knowing it, because the symptoms are subtle and easy to dismiss. However, ignoring these early signs can increase the risk of developing type 2 diabetes, heart disease, and other serious health issues. The good news is that prediabetes can often be reversed with early lifestyle changes, but this is only possible when you recognise the signals your body is sending.
Doctors say that being aware of your symptoms, paying attention to changes in your daily energy levels, and going for regular health check-ups can make a major difference. According to Dr Aprajita Pradhan from Max Hospital, listening to your body is the key to taking control of your health before things get worse. Here are the early signs of prediabetes, explained in simple language, along with why they happen and what they mean for your overall health.
Prediabetes occurs when your blood sugar level is higher than normal but not high enough to be diagnosed as diabetes. This usually happens when your cells stop responding properly to insulin—a hormone that helps your body use sugar for energy. When the cells become resistant, sugar stays in the bloodstream instead of entering the cells, leading to many subtle changes in the body.
Over time, high blood sugar begins to stress your organs, affects your metabolism, and slowly disrupts the balance of your body’s systems. While this process is gradual, your body still sends signals to show that something is wrong. Recognising these signs early helps you take corrective steps through diet, exercise, and healthier habits.
Feeling tired all the time, even after sleeping well, can be an early sign of prediabetes. Because the cells are not able to use glucose properly, the body cannot produce enough energy. This leaves you feeling sluggish, mentally drained, and less active throughout the day. Many people assume fatigue is due to stress or lack of sleep, but if it is happening too often, it may be linked to high blood sugar.
When blood sugar levels rise, the kidneys try to remove the excess glucose from the body. This makes you urinate more frequently, including during the night. The more you urinate, the more fluids your body loses, which triggers constant thirst. If you find yourself drinking water repeatedly and still feeling thirsty, it may be your body’s way of indicating that blood sugar levels are not normal.
Another common sign of prediabetes is persistent hunger. When sugar is not entering the cells, the body thinks it needs more food, causing hunger soon after meals. This can lead to overeating and weight gain, especially around the stomach area—a major warning sign of insulin resistance.
Changes in blood sugar can affect the fluid levels in your eyes. When these fluid levels fluctuate, the lens of the eye may swell slightly, causing blurred vision or difficulty focusing. Many people blame this on sitting too long in front of screens, but if the problem occurs frequently, it may be related to blood sugar levels.
One visible sign of insulin resistance is a skin condition called acanthosis nigricans. This appears as dark, thick, velvety patches on areas like the neck, armpits, knuckles, or groin. While these patches are not harmful on their own, they are often one of the first external signs that your body is struggling to manage insulin.
High blood sugar affects both blood circulation and the immune system. Because of this, cuts, wounds, or bruises may take longer to heal. You might also notice frequent skin infections, gum problems, or repeated yeast infections. These infections happen because high blood sugar creates an environment where bacteria and fungi grow more easily.
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Prediabetes can quietly progress over several years, but fortunately, it does not have to turn into type 2 diabetes. Early detection gives you a chance to reverse the condition. This is why routine blood sugar testing is important, especially for people who:
Are overweight
Do not exercise regularly
Have a family history of diabetes
Have high blood pressure or high cholesterol
Are above 35 years of age
The earlier you make lifestyle changes, the better your chances of preventing diabetes.
Doctors emphasise that prediabetes can often be reversed with consistent and mindful lifestyle changes. Some helpful steps include:
1. Eating balanced meals:
Choose foods rich in fibre, such as fruits, vegetables, whole grains, and beans. Avoid processed foods and sugary snacks.
2. Being physically active:
Aim for at least 30 minutes of walking or light exercise every day. Physical activity helps improve insulin sensitivity.
3. Drinking plenty of water:
Replace sugary drinks with water to prevent unnecessary spikes in blood sugar.
4. Getting good sleep:
Lack of sleep affects hormones that control hunger and insulin.
5. Managing stress:
Chronic stress affects blood sugar levels. Breathing exercises, stretching, and meditation can help.
6. Losing even a small amount of weight:
A reduction of just 5% to 7% of body weight greatly lowers the risk of developing diabetes.
Prediabetes may be silent, but its signs are visible if you pay attention. Early action can protect you from long-term complications. Simple daily decisions — choosing healthier foods, moving more, staying hydrated, and monitoring your health — can truly change your future. Listening to your body today may prevent diabetes tomorrow.
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