#asktheexpert hello ma'am, I am 38 years old. Recently I found that I am pre-diabetic. My Hba1c score is 5.7. Kindly guide me how to reverse pre-diabetic condition if possible. thanks

A. If your HbA1c is 5.7%, it means you're in the pre-diabetic range (5.7%–6.4%). The good news is that pre-diabetes is reversible with lifestyle changes. Here’s how you can bring your blood sugar back to normal and prevent Type 2 diabetes. 1️⃣ Diet Plan to Reverse Pre-Diabetes ✅ Low-Carb, High-Fiber Foods ✔ Eat whole grains (millets, brown rice, quinoa, oats) instead of white rice or maida. ✔ Include fiber-rich vegetables (spinach, broccoli, bottle gourd, cucumber). ✔ Choose healthy proteins – eggs, paneer, tofu, lentils, and nuts. ✔ Prefer healthy fats – ghee, olive oil, coconut oil, and nuts. ✅ Control Sugar Intake 🚫 Avoid refined sugar, sweets, soft drinks, and packaged juices. 🚫 Reduce excess rice, potatoes, and white bread. ✔ Use natural sweeteners like stevia or small amounts of jaggery. ✅ Best Foods for Blood Sugar Control 🥑 Avocado – Healthy fat stabilizes sugar. 🥜 Nuts & Seeds – Almonds, walnuts, flaxseeds, and chia seeds. 🥒 Green Vegetables – Bitter gourd, bottle gourd, spinach, fenugreek. 🍠 Sweet Potato – Better than regular potatoes. 🍋 Lemon & Apple Cider Vinegar – Helps reduce blood sugar spikes. 2️⃣ Exercise to Reverse Pre-Diabetes 🏃‍♂️ 30–45 min of daily exercise – Walking, jogging, yoga, or strength training. 🧘‍♀️ Yoga poses for diabetes – Surya Namaskar, Vajrasana, Mandukasana (frog pose), and Kapalbhati. 🏋️‍♂️ Strength Training – Helps improve insulin sensitivity (bodyweight exercises or light weights). 🚶‍♂️ Walk for 10 minutes after meals – Helps lower sugar levels. 3️⃣ Lifestyle Changes to Prevent Diabetes ✅ Maintain a Healthy Weight ✔ If overweight, losing 5–7% of body weight can reduce diabetes risk significantly. ✅ Good Sleep (7–8 Hours Nightly) 🚫 Lack of sleep increases insulin resistance. ✅ Manage Stress ✔ Pranayama & Meditation – Reduces cortisol levels, which can impact sugar levels. ✔ Avoid unnecessary worry and focus on positivity. ✅ Stay Hydrated ✔ Drink 2–3 liters of water daily. ✔ Include herbal teas (cinnamon tea, green tea, fenugreek water). 4️⃣ Regular Monitoring ✔ Check HbA1c every 3-6 months. ✔ Track fasting and post-meal blood sugar occasionally. ✔ Keep BP and cholesterol in check. When to See a Doctor? 🚨 If fasting sugar is consistently above 100 mg/dL. 🚨 If symptoms like excess thirst, frequent urination, or fatigue appear.