Key points
- Prediabetes is common and often silent.
- HbA1c 5.7–6.4% is the prediabetes range.
- Walking after meals and smaller rice portions help.
- A doctor should confirm and plan with you.
What prediabetes means
Your blood sugar is higher than usual, but not in the diabetes range. It is a warning sign, not a diagnosis of diabetes.
How it’s found
Usually by a blood test:
- HbA1c of 5.7–6.4%
- Fasting sugar of 100–125 mg/dL
Most people have no signs at all.
What to do this month
- Walk for 10 minutes after your biggest meal.
- Keep rice to one cup per meal, with more dal and vegetables.
- Swap sweet drinks for water or buttermilk.
- Sleep 7–8 hours.
Small steps you can keep matter more than big changes you drop.
When to see a doctor
See a doctor to confirm the result and plan next steps. Recheck in [3–6 months]. In an emergency, call 108 or 112.
Sources
- [ICMR guidelines for type 2 diabetes, year]
- [ADA Standards of Care, year]
- [Peer-reviewed study, journal, year]