World Diabetes Day 2026: Prediabetes is your window for action, simple ways to reverse the disease

World Diabetes Day is celebrated every year on November 14 to raise awareness about diabetes, its prevention, early diagnosis and management. The theme of World Diabetes Day 2026 is “Early Action Against Diabetes”, highlighting the importance of identifying diabetes and its risks at an early stage. Prediabetes is one of the most important stages where early action can make a difference. This means that the blood sugar level is higher than normal, but not yet high enough to diagnose type 2 diabetes.

Prediabetes doesn’t usually cause obvious symptoms, so many people may have it without knowing it. The good news is that this stage represents a window of opportunity. Through timely changes in diet, physical activity, weight and other lifestyle habits, prediabetes can often be reversed or its progression to type 2 diabetes delayed. But first, let’s understand what prediabetes is.

What exactly is prediabetes?

Prediabetes means that the body begins to have difficulty regulating blood sugar levels effectively. A commonly used measure is the HbA1c test, which shows the average blood sugar level over the previous three months or so. According to the Centers for Disease Control and Prevention (CDC), an HbA1c below 5.7% is considered normal, while 5.7% to 6.4% is in the prediabetes range. An HbA1c of 6.5% or higher is within the range for diabetes.

Prediabetes does not mean that a person will definitely develop diabetes. However, this indicates a higher risk of type 2 diabetes, as well as heart disease and stroke.

Can prediabetes actually be reversed?

Yes, in many people blood sugar levels can return to normal. The term “reversal” generally means bringing blood sugar levels below the prediabetes range through lifestyle changes. This does not mean that a person can forget about their diabetes risk. The CDC says early action can reverse prediabetes and help prevent or delay type 2 diabetes. Even modest changes can help make a significant difference. Here are some ways that can help reverse prediabetes.

Ways to Reverse Prediabetes

1. Work towards a healthy weight

If you are overweight, losing even a little weight can improve the body’s ability to regulate blood sugar. The CDC says losing about 5 to 7 percent of body weight is a practical initial goal. For example, for a person weighing 80 kg, losing around 4 to 5.6 kg can be a significant goal. The emphasis should be on gradual, sustainable weight loss rather than crash diets.

2. Be physically active

Regular physical activity helps the body use glucose more efficiently and can also help improve insulin sensitivity. The World Health Organization (WHO) recommends at least 150 minutes of moderate physical activity per week. This means you can workout for around 30 minutes a day, five days a week. Brisk walking is a simple way to achieve this goal, but other activities that increase heart rate can also be beneficial. If you are currently inactive, it is best to start with shorter periods and gradually increase the duration rather than suddenly doing intense workouts.

3. Balanced diet

Reversing prediabetes doesn’t mean cutting out carbs completely or following an extremely restrictive diet. Instead, you should focus on meals with more vegetables, foods high in fiber, enough protein, and minimally processed foods. Reduce frequent consumption of foods high in added sugars and refined carbohydrates, as well as highly processed, high-calorie foods. Portion size is also important.

4. Break up long periods of sitting

Exercising once a day is helpful, but being active throughout the day can also contribute to better blood sugar control. If your job involves sitting for several hours, take regular breaks. Take a walk around the house or office, take the stairs when possible, or simply stand and move for a few minutes between long periods of sitting. These small changes can make it easier to maintain daily activity.

5. Get enough sleep and manage stress

Sleep and stress are often neglected. Poor sleep and constant stress can make it difficult to maintain healthy eating and exercise habits. They can also affect hormones involved in regulating appetite and blood sugar. Maintaining a regular sleep schedule, limiting screen use late at night, and finding healthy ways to manage stress can support efforts to reduce the risk of diabetes.

6. Monitor your blood sugar

If you have been diagnosed with prediabetes, your doctor may recommend repeat blood sugar or HbA1c tests at certain intervals. Monitoring can show if the changes are working and if you need further treatment or support.

Prediabetes gives you the opportunity to take action before type 2 diabetes develops. Weight loss of around 5 to 7% and at least 150 minutes of physical activity per week can reduce the risk of developing type 2 diabetes.

Disclaimer: This content, including tips, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.