Understanding Prediabetes:

The Warning Sign You Shouldn’t Ignore

Diabetes continues to be one of the most serious health issues in the United States, but many people are unaware that the condition often begins with an early warning sign: prediabetes.

Prediabetes is the stage where blood sugar levels are higher than normal but not yet high enough to qualify as Type 2 diabetes. Unfortunately, this stage is frequently overlooked or underestimated by both patients and healthcare providers.

How Common Is Prediabetes?

According to the CDC, about 96 million American adults – roughly 1 in 3 – have prediabetes, and only about 20% know they have it.
Prediabetes is diagnosed when:

• Fasting blood sugar is higher than normal but below diabetic range

• Hemoglobin A1C levels fall between 5.7% and 6.4%

Major Risk Factors for Prediabetes

The risk factors for prediabetes are similar to those for Type 2 diabetes. These include:

• Being overweight or obese

• Consuming excess red or processed meats

• Drinking sugar-sweetened beverages

• Low physical activity levels

• High blood pressure

• High triglycerides and low HDL (“good”) cholesterol

While these are widely known, one often-overlooked risk factor is chronic stress.

The Link Between Stress and Blood Sugar

Chronic stress triggers the release of cortisol, the body’s primary stress hormone. Elevated cortisol increases blood sugar by releasing stored glucose into the bloodstream.

In short-term, high-stress situations, your body burns through this extra glucose quickly. But when stress becomes chronic, lasting weeks, months, or even years, persistently high cortisol can keep blood sugar elevated, increasing your risk of prediabetes and eventually, Type 2 diabetes.

Managing Stress and Supporting Healthy Blood Sugar

The good news is that lifestyle changes and targeted interventions work. Research shows that exercise, balanced nutrition, and weight management can lower the risk or delay the onset of Type 2 diabetes in people with prediabetes.

For individuals with ongoing stress, stress management is an equally important intervention.
Techniques such as deep breathing, meditation, yoga, and adaptogenic herbs (like ashwagandha, rhodiola, and holy basil) can help regulate cortisol and support balanced blood sugar.

The Bottom Line

Prediabetes doesn’t have to progress into Type 2 diabetes. Recognizing risk factors (including the role of chronic stress) allows you to take control early.

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