How healthy habits lower your risk of prediabetes

Did you know your everyday choices can affect your chances of getting prediabetes, even if your blood sugar is normal now? A recent study from Japan followed over 10,000 adults for eight years and found that people who kept up or improved their healthy habits were much less likely to develop prediabetes. Let’s explore what this means for you and how little changes can make a big difference!

What is prediabetes and why does it matter?

Prediabetes means your blood sugar is higher than it should be, but not high enough to be called diabetes. It’s like a warning sign that your body is having trouble using sugar correctly. If prediabetes isn’t caught or managed, it can lead to type 2 diabetes, heart disease, or even some types of cancer. In fact, according to the scientific research, prediabetes can increase your risk for cancer, even if you never develop diabetes.

The big Japanese study: tracking habits over time

Researchers in Japan wanted to see how people’s habits—like smoking, drinking, exercising, sleeping, and keeping a healthy weight—affected their risk of prediabetes. They followed 10,773 working adults who started with normal blood sugar levels in 2009. Every year, the team checked in on their health and asked about their habits.

The researchers grouped people by how their habits changed over time. Some always had unhealthy habits, some always had healthy ones, and some improved their habits during the study. The findings were clear: those who made healthy changes or kept good habits had a lower risk of developing prediabetes. You can read the full study here.

Which habits matter most for prediabetes?

The study looked at five important lifestyle factors:

• Not smoking

• Not drinking too much alcohol

• Exercising regularly

• Getting enough sleep (at least 7 hours per night)

• Maintaining a healthy weight

People who scored higher on these healthy habits had a much lower risk of prediabetes. For example, those who went from unhealthy to moderately healthy habits still saw a big drop in risk compared to those who stayed unhealthy. This matches other research showing that keeping a healthy weight and exercising can protect you against blood sugar problems.

Why do healthy habits protect you?

Unhealthy living, like smoking or being inactive, can make your body less able to use insulin, which helps control blood sugar. Things like too much alcohol or not enough sleep can also make it harder for your body to keep blood sugar in check. Scientists have found that regular exercise can boost your body’s insulin sensitivity (how well your body uses insulin), which lowers your risk of prediabetes and diabetes. For more details, see this review on physical activity and insulin sensitivity.

What can you do to lower your risk?

The good news is that even small changes make a difference. Here are some simple steps:

• If you smoke, talk to your doctor about quitting.

• Try to limit alcohol to safe amounts.

• Move your body every day, even if it’s just walking or biking.

• Aim for at least 7 hours of sleep each night.

• Eat healthy foods and watch your weight.

Workplaces can help too. Companies that encourage exercise, offer healthy food choices, and support quitting smoking can make it easier for everyone to stay healthy. For more tips on keeping your health information safe as you use digital health tools, check out this SlothMD guide on health data privacy.

How health AI and SlothMD can help

Technology is making it easier to track your habits and health. Health AI tools, like those used by SlothMD, can help you monitor your progress and get reminders to stick to your goals. If you’re curious about your rights when using these digital tools, read this SlothMD article about health data rights.

What it means for patients

This Japanese study shows us that you don’t need to be perfect—all improvements count. If you start making healthy changes now, you can lower your risk of prediabetes, even if you haven’t always had the best habits. Remember, your daily choices add up, and with a little help from technology and support from your workplace, staying healthy is possible for everyone.