A diagnosis of prediabetes can feel overwhelming, bringing with it a sense of uncertainty about the future. It’s natural to feel concerned, but we want to reassure you that this diagnosis is not a final destination. Instead, it can be a pivotal moment to make changes that can guide you back to a state of balance and well-being. With an integrative approach, it is often possible to reverse prediabetes and cultivate lasting health for yourself and your family.

We will walk you through what prediabetes means, explore the pillars of an integrative medicine strategy, and provide actionable steps you can begin taking today to reverse prediabetes. Our goal is to empower you with knowledge and inspire hope, showing you that a path to renewed health is not only possible but within your reach.

Learn more about our approach to type 2 diabetes>>

Understanding Prediabetes

Before we explore how to reverse it, it’s important to understand what prediabetes is. Prediabetes occurs when your blood sugar levels are higher than normal but not yet high enough to be diagnosed as type 2 diabetes. Think of it as an early warning sign from your body, indicating that your systems for processing sugar are under strain.

The primary issue in prediabetes is often insulin resistance (1). Insulin is a hormone that acts like a key, unlocking your cells to let glucose (sugar) in for energy. When cells become resistant to insulin, glucose remains in the bloodstream, causing blood sugar levels to rise.

This condition is incredibly common. More than 1 in 3 American adults have prediabetes—and the vast majority are unaware of it (2). Without intervention, many people with prediabetes will develop type 2 diabetes. The good news is that with mindful lifestyle adjustments, this progression can often be halted and even reversed.

Prediabetes vs. Diabetes: Testing Results

Testing for prediabetes and diabetes typically involves measuring blood sugar levels through specific tests. Here’s a comparison of the key results (3):

  1. Fasting Blood Sugar (FBS):
    • Normal: Less than 100 mg/dL
    • Prediabetes: 100-125 mg/dL
    • Diabetes: 126 mg/dL or higher
  2. Hemoglobin A1c (HbA1c):
    • Normal: Below 5.7%
    • Prediabetes: 5.7%-6.4%
    • Diabetes: 6.5% or higher
  3. Oral Glucose Tolerance Test (OGTT):
    • Normal: Less than 140 mg/dL (2 hours after consuming glucose)
    • Prediabetes: 140-199 mg/dL
    • Diabetes: 200 mg/dL or higher

These tests provide crucial insights into how your body is processing glucose. If results indicate prediabetes, it serves as a wake-up call to make lifestyle changes. Early intervention can significantly decrease the risk of developing type 2 diabetes and promote overall wellness.

Read: Rethinking the Norms of Blood Sugar Tests

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The Integrative Medicine Philosophy

An integrative approach to health doesn’t just look at symptoms; it seeks to understand the whole person—mind, body, and spirit. It combines conventional Western medical treatments with complementary therapies that are backed by scientific evidence. For prediabetes, this means we don’t just focus on blood sugar numbers. We look at the interconnected systems that contribute to your overall health, including nutrition, movement, stress, sleep, and emotional well-being.

This holistic model recognizes that you are an active participant in your healing journey. By addressing the root causes of imbalance, we can create a sustainable foundation for wellness that lasts a lifetime.

Related: Alternatives to Ozempic for Weight Loss & Metabolic Health

How to Reverse Prediabetes: A 5-Pillar Strategy

Reversing prediabetes involves a gentle, multi-faceted approach. We’ve structured this journey into five core pillars that work together to restore your body’s natural balance.

Pillar 1: Food as Medicine

The food you eat has a direct and profound impact on your blood sugar. An integrative nutrition plan for prediabetes focuses on whole, unprocessed foods that nourish your body and promote stable energy levels.

  • Embrace Whole Foods: Fill your plate with a colorful variety of vegetables, especially leafy greens, along with lean proteins, healthy fats (like avocados, nuts, and olive oil), and high-fiber foods. Fiber is particularly important as it slows down sugar absorption and helps you feel full.
  • Mindful Carbohydrates: Not all carbs are created equal. Choose complex carbohydrates higher in fiber like quinoa, sweet potatoes, and whole grains, which are digested slowly and cause a more gradual rise in blood sugar (4). It is helpful to drastically reduce or eliminate refined carbohydrates, such as white bread, pastries, and sugary drinks.
  • Strategic Eating: Consider the timing of your meals. Eating regular, balanced meals can prevent sharp spikes and dips in blood sugar. Some individuals find that specific herbal remedies or supplements, such as cinnamon or berberine, can support healthy blood sugar metabolism when used under the guidance of a holistic healthcare professional (5).

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Pillar 2: Joyful Movement

Physical activity is essential for improving insulin sensitivity, meaning your cells become better at using glucose for energy. The key is to find forms of movement that you genuinely enjoy.

  • Consistent Activity: Aim for at least 150 minutes of moderate-intensity exercise, like brisk walking, cycling, or swimming, each week. You can break this down into smaller, more manageable chunks, such as 30 minutes a day, five days a week.
  • Incorporate Strength Training: Building muscle helps your body manage blood sugar more effectively. Activities like yoga, Pilates, or lifting weights two to three times a week can make a significant difference.
  • Stay Active Throughout the Day: Avoid long periods of sitting. Simple changes, like taking the stairs, stretching during work breaks, or going for a short walk after meals, can have a cumulative positive effect.

Pillar 3: Restorative Sleep

Sleep is a cornerstone of health, yet its importance is often overlooked. Poor sleep can disrupt hormones that regulate appetite and blood sugar, making it harder to manage prediabetes (6).

  • Prioritize a Sleep Routine: Aim for 7-9 hours of quality sleep per night. Create a calming bedtime ritual, such as reading a book, taking a warm bath, or listening to soothing music.
  • Optimize Your Sleep Environment: Make your bedroom a sanctuary for rest. Keep it cool, dark, and quiet. Limit exposure to screens (phones, TVs, computers) for at least an hour before bed, as the blue light can interfere with melatonin production that’s necessary for restorative sleep (7).

Pillar 4: Stress Resilience

Chronic stress elevates cortisol, a hormone that can raise blood sugar levels and contribute to insulin resistance (8). Building resilience to stress is a critical component of reversing prediabetes.

  • Mindfulness and Meditation: Practices like meditation, deep breathing exercises, and mindfulness can help calm the nervous system and lower cortisol levels. Even just a few minutes a day can be beneficial.
  • Connect with Nature: Spending time outdoors, also known as “forest bathing,” has been shown to reduce stress and improve overall well-being (9).
  • Seek Support: Sharing your feelings with a trusted friend, family member, or therapist can provide immense relief. You are not alone on this journey.

Read: The Link Between Hormones & Insulin Resistance

Pillar 5: A Supportive Community

Healing is rarely a solitary endeavor. The support of family, friends, and a dedicated healthcare team can provide the encouragement and accountability needed to make lasting changes.

  • Shared Goals: If you have a family, involve them in your new, healthier habits. Cooking nutritious meals together or going for family walks can make the process more enjoyable and sustainable for everyone.
  • Professional Guidance: Working with an integrative medicine practitioner at hol+ can provide you with a personalized plan tailored to your unique needs. Here, we can offer expert guidance on nutrition, supplements, and lifestyle modifications while monitoring your progress.

Your Path to a Healthier Future

Receiving a prediabetes diagnosis is a call to action—a chance to reconnect with your body and make choices that honor your health. By embracing an integrative approach that nourishes your whole being, you can not only reverse prediabetes but also cultivate a more vibrant, energized, and balanced life.

Small, consistent steps lead to profound and lasting transformation. Every healthy meal, every walk, and every moment of mindful rest is a step in the right direction. With compassion, knowledge, and support, you have the power to change your health story.

If you are ready to take the next step on your wellness journey, our team at hol+ is here to support you with personalized, expert guidance that blends the best of science and tradition.