#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

Question

#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

Accepted Answer

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.