Receiving a pre-diabetes diagnosis can feel overwhelming, but it’s important to remember that this is not an inevitability. Instead, it’s a crucial warning sign and an opportunity to make changes that can prevent or delay the progression to type 2 diabetes. At Thrive Body Clinic, we believe in a holistic approach to health, supporting you in making lifestyle adjustments that empower you to take control of your well-being.

Understanding Pre-Diabetes

Pre-diabetes means that your blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. It’s estimated that over 7 million people in the UK have pre-diabetes, many without realising it. Without intervention, a significant proportion will go on to develop diabetes within a few years.

The good news is that pre-diabetes is reversible. By making targeted changes to your diet, activity levels, and overall health habits, you can significantly reduce your risk. Osteopathy can also play a role in supporting your journey by helping with movement, stress management, and overall well-being.

Step 1: Get Informed and Stay Proactive

Understanding your condition is the first step to managing it. Your GP surgery should have provided you with information about your blood glucose levels and what they mean. Ask about additional tests, such as HbA1c, which measures your average blood sugar levels over time.

Keeping an open dialogue with your GP, nutritionist, or osteopath can help you develop a personalised approach to tackling pre-diabetes. Regular monitoring will also allow you to track your progress.

Step 2: Make Sustainable Dietary Changes

Diet plays a key role in managing blood sugar levels. Rather than drastic, unsustainable diets, focus on long-term, balanced eating habits. Here are some key dietary principles:

• Prioritise Whole Foods: Choose unprocessed or minimally processed foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats.
• Control Portion Sizes: Even healthy foods can contribute to high blood sugar if eaten in excess. Be mindful of portion sizes, especially with carbohydrates.
• Reduce Sugary Foods and Refined Carbs: Cut back on sweets, fizzy drinks, white bread, and pasta. Instead, opt for complex carbohydrates like oats, quinoa, and wholegrain rice.
• Increase Fibre Intake: Fibre slows the absorption of sugar, helping to keep blood glucose levels stable. Include plenty of vegetables, legumes, and whole grains in your meals.
• Stay Hydrated: Drinking enough water can aid digestion and metabolism, helping to regulate blood sugar levels.

Step 3: Incorporate Regular Physical Activity

Exercise is a powerful tool for improving insulin sensitivity and lowering blood sugar levels. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.

If you’re new to exercise or have joint pain, consider low-impact activities like yoga or pilates, both of which can be supported through osteopathic treatment. Strength training is also highly beneficial as it helps build muscle, which naturally improves blood sugar control.

Step 4: Manage Stress and Prioritise Sleep

Chronic stress and poor sleep can contribute to insulin resistance, making it harder for your body to regulate blood sugar. Implementing stress management techniques such as mindfulness, deep breathing, or osteopathic treatment can help your body remain in balance.

Sleep is equally important. Aim for 7-9 hours of quality sleep per night, and try to maintain a consistent sleep routine. If you struggle with sleep, avoiding screens before bed, reducing caffeine intake, and engaging in relaxation techniques can be helpful.

Step 5: Seek Professional Support

While lifestyle changes are the foundation of reversing pre-diabetes, seeking professional support can make a significant difference. A registered osteopath can help by:

• Improving Mobility: If joint stiffness or discomfort is preventing you from exercising, osteopathic treatment can help restore movement and reduce pain.
• Reducing Stress: Hands-on osteopathic techniques can support nervous system regulation, helping you manage stress more effectively.
• Encouraging Circulation and Metabolic Function: Osteopathy can aid circulation, supporting better oxygen and nutrient delivery to tissues and organs, including those involved in glucose metabolism.

Additionally, working with a dietitian or nutritionist can provide further tailored dietary advice, while a personal trainer or physiotherapist can help you develop an appropriate exercise plan.

Step 6: Build Healthy Habits for the Long Term

Rather than aiming for perfection, focus on consistency. Small, sustainable changes are far more effective than extreme diets or exercise regimens that are difficult to maintain. Building daily routines around healthy eating, regular movement, and stress management will support you in the long run.

Tracking your progress through a journal, health app, or regular check-ups can help you stay motivated. Celebrate small victories, such as improved blood sugar levels, increased energy, or better sleep, as these indicators show your efforts are making a difference.

Conclusion: Take Control of Your Health

Being diagnosed with pre-diabetes can be a wake-up call, but it is also an opportunity to make positive changes that can transform your health. Through informed dietary choices, increased activity, stress management, and professional support, you can significantly reduce your risk of developing type 2 diabetes.

At Thrive Body Clinic, we are here to support you on your journey. Whether you need help improving mobility, managing stress, or simply staying on track with your wellness goals, osteopathy can be a valuable part of your strategy for better health.

If you’re ready to take action and would like to learn more about how osteopathy can support your well-being, book an appointment with us today. Your health is in your hands, and with the right steps, you can make a difference.