Prediabetes Symptoms and What to Do About Them for a Healthier Life
What the Body Says Before Diabetes Arrives - Prediabetes Symptoms Not to Overlook
Type 2 diabetes has become one of the most widespread chronic diseases of modern times in recent decades. Few people know, however, that it is often preceded by a silent period when the body starts sending signals that something is not right. This phase, known as prediabetes, is not only a warning but also an opportunity. An opportunity to intervene – change lifestyle, rethink diet, or incorporate more physical activity – and thus prevent the onset of diabetes. The question is whether we recognize these signals in time.
Prediabetes, often referred to as "pre-diabetes" in Czech, is a condition where blood glucose levels consistently exceed normal values but do not yet reach the threshold for a diagnosis of type 2 diabetes. It is estimated that up to one in ten Czechs suffers from prediabetes, with most unaware of it. And that's the catch – the symptoms are so subtle or dispersed that they easily blend in with everyday fatigue, stress, and hustle.
How to Recognize Prediabetes Before It Fully Manifests?
Most people assume that elevated blood sugar must manifest in dramatic symptoms. But the reality is different. Prediabetes is often a silent, slow, and subtle process. Nevertheless, there are certain warning signs that the body sends – you just need to pay attention to them.
One of the main indicators is long-term fatigue without an obvious cause. If a person feels exhausted even after sufficient sleep or repeatedly struggles with low energy during the day, it may be a result of fluctuating blood sugar levels. Due to insulin resistance, which is typical for prediabetes, cells are unable to properly use glucose as an energy source.
Other symptoms may include frequent urination, increased thirst, worsening vision, or slower healing of minor wounds. Occasionally, there are small changes in the skin – such as darker pigmentation in the neck, armpits, or groin area – which may indicate a hormonal imbalance associated with insulin resistance.
You might be surprised, but among the less known warning signs are unusual cravings for sweets or feeling hungry right after eating, significant brain fog, frequent yeast infections, and also subtle yet persistent weight gain – especially around the abdomen.
While individually these symptoms might seem like common issues, their combination should be a reason for reflection – and ideally, for testing blood glucose levels, for example, with a glucose tolerance test.
When Diagnosis is Not a Verdict, but an Opportunity
Let's imagine Jana, a 42-year-old accountant who spends most of her day at the computer. In recent months, she noticed that she feels very sleepy after lunch, has trouble concentrating, and gained a few kilograms, even though her diet hasn’t significantly changed. After her general practitioner pointed out the results of her blood tests, she learned that she has elevated fasting glucose levels – a clear signal of prediabetes. This news changed her life. She started exercising more, cut back on processed foods, and added vegetables and legumes to her daily diet. Six months later, her levels were back to normal, and she felt full of energy.
This example shows that prediabetes is not a disease but a warning – a signal that something needs to change. According to the American Diabetes Association, lifestyle adjustments can reduce the risk of developing diabetes by up to 58%. That’s more than some medications can achieve.
What Can Each of Us Do Today?
First and foremost, it’s good to know your risk factors. The most significant include:
- Genetic predisposition (if someone in close family has diabetes),
- Overweight or obesity,
- Lack of physical activity,
- Age over 45,
- High blood pressure or cholesterol,
- Polycystic ovary syndrome in women.
If any of these factors apply to you, there’s no need to panic – on the contrary. There is still time to act. The composition of the diet, as well as its regularity and quality, plays a significant role. Processed foods high in sugar and simple carbohydrates cause sharp swings in blood glucose levels, which exhaust the body long-term. In contrast, a balanced diet with enough fiber, proteins, and healthy fats supports stable sugar levels and reduces cravings for sweets.
Exercise doesn’t have to mean hours in the gym. Even regular walks, yoga, or dancing can be very effective. The key is consistency – even 30 minutes a day can significantly reduce insulin resistance.
And finally, mental well-being. Chronic stress increases cortisol levels, which directly impacts sugar metabolism. Practices like meditation, breathing exercises, or simply “unplugging” from screens can have unexpected benefits.
Prediabetes and Sustainable Lifestyle – How Do They Relate?
You might be surprised that preventing prediabetes goes hand in hand with a sustainable lifestyle. Consuming local, fresh, and minimally processed food benefits not only health but also the planet. By limiting industrially produced sweets and instant foods, we reduce not only the intake of harmful substances but also the amount of waste these products leave behind.
Similarly, with movement – instead of driving, walk or bike short distances. The body gets moving, emissions decrease. Small changes in habits can have a big impact. As the well-known doctor and promoter of a healthy lifestyle, Dr. Jan Vojáček, says: “Our health is the daily result of our decisions." And prediabetes is one of those signals where we still have a chance to decide.
In today's world, where we are constantly surrounded by fast food, sedentary jobs, and the digital world, it is easy to overlook how our body is gradually changing. But it is precisely early recognition of subtle symptoms that can make the difference between health and lifelong treatment. Prediabetes is not the end, but a challenge – and sometimes the beginning of a journey to a better, more conscious life.
