India is facing a silent health crisis. With over 136 million people living with pre-diabetes, our country has one of the highest rates in the world. The alarming part is that most people have no idea they are at risk.
Pre-diabetes is your body’s early warning signal. Your blood sugar levels are higher than normal but not yet high enough to be diagnosed as diabetes. Think of it as a yellow traffic light telling you to slow down before it turns red.
The good news is that pre-diabetes can be reversed with the right lifestyle changes. But first, you need to recognise the signs.
What Exactly is Pre-Diabetes?
Pre-diabetes occurs when your body starts resisting insulin or when your pancreas does not produce enough insulin to maintain normal blood sugar levels. This causes glucose to build up in your bloodstream instead of being used for energy.
According to medical guidelines, you have pre-diabetes if your fasting blood sugar level is between 100 to 125 mg/dL. A normal reading falls below 100 mg/dL, while anything above 126 mg/dL indicates diabetes.
Indians are particularly vulnerable to this condition. Studies show that we tend to develop diabetes about a decade earlier than people in Western countries. Our genetic makeup, combined with changing lifestyles and dietary habits, puts us at significantly higher risk.
8 Warning Signs of Pre-Diabetes
Pre-diabetes often develops quietly without obvious symptoms. However, your body does drop subtle hints that something is off. Pay attention to these warning signs.
1. Increased Thirst and Frequent Urination
When blood sugar levels rise, your kidneys work overtime to filter and absorb the excess glucose. If they cannot keep up, the extra sugar gets flushed out through urine, taking fluids from your tissues along with it. This leaves you feeling dehydrated and constantly thirsty.
If you find yourself waking up multiple times at night to use the bathroom or always reaching for water, it could be an early indicator of blood sugar imbalance.
2. Unexplained Fatigue
Feeling tired despite getting enough sleep is one of the most common yet overlooked symptoms. When your cells cannot efficiently use glucose for energy due to insulin resistance, you end up feeling drained throughout the day.
Many people dismiss this as work stress or poor sleep. But persistent fatigue that does not improve with rest deserves medical attention.
3. Blurred Vision
High blood sugar can affect the fluid levels in your eyes, causing the lenses to swell. This leads to temporary changes in vision and difficulty focusing. You might notice things appearing fuzzy or find it harder to read fine print.
While this symptom is often associated with diabetes, it can begin during the pre-diabetic stage itself.
4. Dark Patches on Skin
A condition called acanthosis nigricans causes dark, velvety patches to appear on the neck, armpits, elbows, knees, and knuckles.
This skin change is a strong indicator of insulin resistance and often appears before other symptoms become noticeable. Do not ignore these patches.
5. Slow Healing of Cuts and Wounds
Elevated blood sugar impairs your body’s natural healing process. Minor cuts, bruises, and wounds that would normally heal within days may take much longer.
6. Increased Hunger
Despite eating regular meals, you may feel hungry more often than usual. This happens because your body is unable to use glucose effectively for energy. Your brain interprets this energy shortage as hunger, triggering cravings especially for carbohydrates and sugary foods.
7. Tingling or Numbness in Hands and Feet
Prolonged high blood sugar can damage nerves, particularly in the extremities. You might experience tingling sensations, numbness, or a burning feeling in your hands and feet. This is an early sign of nerve damage that can worsen if blood sugar remains uncontrolled.
8. Frequent Infections
Pre-diabetes weakens your immune system, making you more susceptible to infections. Recurring urinary tract infections, skin infections, or fungal infections could signal underlying blood sugar problems.
Who is at Risk?
Certain factors significantly increase your chances of developing pre-diabetes.
Family history plays a major role. If your parents or siblings have diabetes, your risk is considerably higher. Age matters too — the risk increases after 35 years, though pre-diabetes is now being diagnosed in younger Indians due to sedentary lifestyles.
Being overweight, especially carrying excess weight around your abdomen, is a significant risk factor. Lack of physical activity contributes to insulin resistance. Women with PCOS or those who had gestational diabetes face elevated risk. High blood pressure and abnormal cholesterol levels often accompany pre-diabetes.
Getting Tested
The only way to confirm pre-diabetes is through blood tests.
Fasting Blood Sugar Test measures your blood glucose after eight hours without food. A reading between 100-125 mg/dL indicates pre-diabetes.
HbA1c Test shows your average blood sugar levels over the past two to three months. An HbA1c between 5.7% and 6.4% suggests pre-diabetes.
Oral Glucose Tolerance Test measures blood sugar before and two hours after drinking a glucose solution. A reading between 140-199 mg/dL points to pre-diabetes.
If you have any risk factors or notice warning signs, getting tested should be a priority.
Can Pre-Diabetes Be Reversed?
Yes, and this is the most important thing to understand. Pre-diabetes is not a life sentence. With timely intervention, you can bring your blood sugar levels back to normal.
Research shows that losing just 5-7% of your body weight can make a meaningful difference. For someone weighing 80 kg, that means losing about 4-6 kg.
Dietary changes form the foundation. Focus on whole grains like millets and brown rice, plenty of vegetables, lean proteins, and healthy fats. Reduce refined carbohydrates, sugary beverages, and processed foods.
Regular physical activity improves insulin sensitivity. Aim for at least 150 minutes of moderate exercise per week.
Managing stress is equally important since chronic stress raises cortisol levels, which can increase blood sugar. Regular monitoring helps track your progress.
When to See a Doctor
Do not wait for symptoms to worsen. If you notice any warning signs mentioned above or have multiple risk factors, schedule an appointment with a general physician. Early detection gives you the best chance of reversing pre-diabetes and preventing complications.
At Clinikk Health Hub, our experienced doctors can help you assess your risk, order the right tests, and create a personalised plan to manage your blood sugar levels effectively.
The Bottom Line
Pre-diabetes is your body asking for help before things get serious. The warning signs may be subtle, but they are there if you pay attention. Dark skin patches, constant fatigue, increased thirst, slow-healing wounds, and frequent infections are all signals worth investigating.
With over 136 million Indians living with pre-diabetes, chances are someone you know is affected. Share this information with family and friends. Early awareness and timely action can prevent millions from progressing to type 2 diabetes.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult with a healthcare professional for proper diagnosis and treatment.
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