Told You Have Pre-Diabetes? Practical Steps to Regain Control
- jadavisr
- Oct 30
- 4 min read
A diagnosis of pre-diabetes indicates that blood sugar levels are consistently above normal but not yet in the diabetic range. It is a sign that the body is becoming less efficient at managing glucose, and early intervention is essential. The positive news is that with the right lifestyle changes, these levels can often be brought back into balance and the risk of developing type 2 diabetes reduced.
Importantly, managing pre-diabetes is not solely about diet. The body’s ability to regulate blood sugar depends on several interconnected factors, from sleep and stress to movement and social connection. These are best understood through the concept of the six pillars of health.
The Six Pillars of Health
Addressing pre-diabetes involves reviewing each of the six core areas that underpin long-term metabolic health:
Nutrition – quality, balance, and timing of meals.
Movement – regular physical activity to improve insulin sensitivity.
Sleep – sufficient and restorative rest to support hormonal balance.
Stress – managing psychological and physiological stress responses.
Connection – maintaining social and emotional wellbeing.
Purpose – living with motivation and structure that supports consistency.
Neglect in any of these areas can undermine progress elsewhere, so the goal is balance across all six pillars
rather than perfection in one.
Understanding Blood Sugar Readings in the UK - to understand Prediabetes
In the UK, the following ranges are used to interpret blood sugar control:
Fasting blood glucose:
Normal: below 5.5 mmol/L
Pre-diabetes: 5.5–6.9 mmol/L
Diabetes: 7.0 mmol/L or above
HbA1c (three-month average):
Normal: below 42 mmol/mol
Pre-diabetes: 42–47 mmol/mol
Diabetes: 48 mmol/mol or above
These results reflect how the body responds to insulin, the hormone responsible for moving glucose from the blood into cells for energy. When the body becomes resistant to insulin, glucose remains in the bloodstream, placing greater demand on the pancreas and increasing the risk of inflammation, heart disease, and metabolic dysfunction.
Nutrition: Building a Balanced Plate
The term “balanced diet” is often used but rarely explained. For stable blood sugar and sustained energy, meals should include a combination of macronutrients that work together to moderate glucose response.
A well-balanced plate includes:
Half vegetables or salad for fibre, micronutrients, and satiety.
A quarter lean protein such as fish, poultry, eggs, or plant proteins.
A quarter complex carbohydrate such as quinoa, brown rice, oats, or root vegetables.
A portion of healthy fats such as olive oil, avocado, nuts, or seeds.
Simple adjustments can improve balance:
Replace sugary breakfast cereals with oats or Greek yoghurt and berries.
Swap white rice or pasta for wholegrain versions.
Choose whole fruit over fruit juice.
Include a source of protein with every meal or snack to slow glucose release.
This approach reduces post-meal spikes in blood sugar and helps manage appetite, cravings, and energy levels.
Movement and Exercise
Physical activity is one of the most effective tools for improving insulin sensitivity. Even modest amounts of movement can have a measurable effect.
Research demonstrates that a 10-minute walk after meals can significantly lower post-meal blood glucose levels by encouraging muscles to absorb glucose from the bloodstream. This simple habit can be incorporated after breakfast, lunch, or dinner without the need for structured exercise sessions.
Over time, aim to build towards 30 minutes of activity most days, combining aerobic exercise (such as brisk walking, swimming, or cycling) with resistance work (weights, Pilates, or bodyweight training). Both forms support blood sugar regulation, cardiovascular health, and muscle strength.
Sleep and Stress
Both sleep deprivation and chronic stress can disrupt blood sugar balance. When the body perceives stress, it releases cortisol, a hormone that raises blood glucose levels. Similarly, inadequate sleep increases hunger hormones and reduces insulin sensitivity.
To support regulation:
Prioritise 7–8 hours of quality sleep each night.
Limit caffeine in the afternoon.
Practise daily stress-reduction techniques such as mindfulness, deep breathing, or gentle stretching.
Maintain structure and boundaries to reduce mental overload.
Connection and Purpose
Health is not achieved in isolation. Social connection and a sense of purpose both contribute to consistency and motivation. Regular contact with others, whether through walking with a friend, joining a group, or volunteering has been shown to lower stress and support healthier lifestyle behaviours.
Having a clear reason to make positive changes, whether it is improved energy, future health, or being present for family, helps maintain focus and resilience.
Taking the Next Step
Pre-diabetes can be reversed with the right support. Identifying which areas of your health need attention and taking small, sustainable steps can have a significant impact on blood sugar balance and long-term wellbeing.
If you would like to understand your results more clearly or create a tailored plan to restore metabolic balance, I offer a free health chat to discuss your goals and priorities. Click the link below to book a free 30 min chat and I will phone you at the time you choose.
You can also download my free eBook, “Curb Cravings and Balance Blood Sugar,” for evidence-based strategies on how to manage cravings, stabilise energy, and support long-term blood sugar health.
Taking action now can prevent progression and help restore vitality, stability, and control over your health.
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