About 98 million Americans have prediabetes—yet 80% of them don’t even know it.
If you’ve been diagnosed, it might feel overwhelming at first, but it’s a powerful opportunity to take charge of your health. You have the chance to act now—an opportunity that most people with prediabetes don’t even realize they have.
With the right lifestyle changes, you can delay or prevent the progression to diabetes altogether. But you don’t have to navigate these changes alone. Dr. Rogers Walker and Shelley Gilbert, PA-C, can help you safely lower your blood sugar levels here at Walker Family Care in Little River, South Carolina.
Read on as we share six proven strategies to turn your prediabetes diagnosis around.
Regular physical activity helps your body use insulin more efficiently and can help lower your blood sugar naturally. The American Heart Association recommends that you get at least 150 minutes of moderate-intensity exercise each week, but current research shows that more activity — that’s about 300 minutes per week — is even better.
Moderate-intensity exercise includes walking, biking, or swimming. Even short bursts of movement throughout your day, like taking the stairs or stretching, can make a difference.
You have many options for staying on track. Use a smartwatch to track your steps, exercise sessions, and other health goals.
No smartwatch? No problem! You can use free fitness apps, a digital note on your phone, or even an exercise journal.
You don’t have to lose a lot to make a big impact. Research shows that losing just 5–10% of your body weight can significantly reduce your risk of developing type 2 diabetes. Making small, consistent changes to your eating habits and activity level can help you achieve your goals.
Shift your focus to whole, unprocessed foods. Fill your plate with a variety of vegetables, lean proteins, whole grains, and healthy fats. If you want more guidance, you can use the Diabetes Plate Method (even if you don’t have diabetes) to help reverse prediabetes.
To do this, fill half of your plate with non-starchy vegetables. Next, fill one-quarter of your plate with lean protein, and the final quarter is filled with healthy, complex carbohydrates like brown rice, acorn squash, or plantains.
What you remove from your diet is just as important as what you add to your plate. Curb your consumption of sugary drinks, refined carbs, and processed snacks.
The average American consumes about 17 teaspoons of added sugar per day, and nearly half of that comes from sugary beverages like soda, sweet tea, sports drinks, and flavored coffees.
Try this instead: Choose zero-calorie drinks like water infused with lemon or cucumber, unsweetened herbal teas, or sparkling water with a splash of lime or a few berries. These options keep you hydrated and satisfied, without the blood sugar spike.
Poor sleep can impact your blood sugar and the hormones that regulate your appetite.
Not to mention, when you're sleep-deprived, you're more likely to reach for high-calorie snacks. In fact, a 2022 study published in JAMA Internal Medicine found that adults who increased their sleep duration consumed approximately 270 fewer calories per day compared to those who didn't. This not only shows how adequate sleep can help curb overeating but can also explain why you may still struggle to lose weight if you aren’t sleeping enough.
The solution? Try to get an average of seven to nine hours of quality sleep each night. Create a relaxing bedtime routine and limit screen time before bed (for one to two hours) to help improve your sleep hygiene.
During regular check-ins here in Myrtle Beach, South Carolina, Dr. Walker can help monitor your blood sugar and other key health markers. Thanks to our on-site lab, Dr. Walker can assess your progress through blood tests like the A1C.
During your appointment, you and Dr. Walker can discuss your progress or any challenges. The bottom line is that we can provide guidance, support, and resources to keep you on track.
Prediabetes is your early warning sign—and also your chance to make a change. At Walker Family Care, we’re here to help you take that next step toward a healthier future. Call us today at 843-280-8333 to schedule an appointment and get started on your personalized wellness plan.
