Prediabetes — the warning your body is sending
The 130 million Indians who sit at HbA1c 5.7-6.4%, and the lifestyle interventions that flip 58% of them back to normal within five years.
Prediabetes is your body whispering before it screams. Roughly 130 million Indians have it. Without intervention, 70% progress to Type 2 within 10 years.
The ranges
- HbA1c: 5.7% to 6.4%
- Fasting glucose: 100 to 125 mg/dL
- 2-hour OGTT: 140 to 199 mg/dL
Why this is good news
Prediabetes is the most reversible stage. With 5-7% weight loss and 150 minutes of weekly exercise, studies show you can cut your risk of progressing to diabetes by 58%. That's better than any drug.
What to do, in order
- Lose 5-7% of body weight (for 80kg → 4-5kg)
- Move 30 minutes a day, 5 days a week
- Cut refined carbs
- Sleep 7-8 hours
- Re-test HbA1c every 6 months