Doctors warn silent prediabetes may already be damaging your body

A prediabetes diagnosis is a warning, not a life sentence. It means blood sugar levels are higher than normal but can often be returned to a healthy range through lifestyle changes before progressing to type 2 diabetes.

According to Dr Paul Masinde, prediabetes is the body's early warning that blood sugar regulation is beginning to fail, but there is still time to reverse the process.

"Prediabetes gives us a valuable window to intervene. If people make the necessary lifestyle changes early, many can prevent or significantly delay the onset of type 2 diabetes," he says.

Dr Masinde explains that the main cause of prediabetes is insulin resistance, a condition in which the muscles, fat and liver stop responding effectively to insulin, the hormone that moves glucose from the bloodstream into cells for energy. As the body struggles to compensate, blood sugar levels gradually rise.

Prediabetes occurs when blood sugar levels are above normal but not yet high enough to be classified as type 2 diabetes. Although most people experience no symptoms, doctors warn that damage to blood vessels, nerves and other organs may already be underway.

"The absence of symptoms does not mean everything is normal," says Dr Masinde. "Many people feel perfectly healthy while their blood sugar remains consistently elevated. That is why regular screening is so important, especially for people with risk factors."

Risk factors include being overweight, physical inactivity, smoking, ageing, a family history of diabetes, and diets high in processed foods and sugary drinks. Doctors are also reporting an increase in cases among younger adults.

Where symptoms do appear, they are often mild and may include increased thirst, frequent urination, fatigue, and dark patches of skin around the neck or underarms.

According to the World Health Organization, diabetes cases continue to rise globally, with experts linking the increase in Kenya to urbanisation, unhealthy diets, physical inactivity and obesity.

Prediabetes can be diagnosed through a fasting blood glucose test, an oral glucose tolerance test, or an HbA1c test.

The encouraging news is that prediabetes can often be reversed. Losing just 5 to 7 per cent of body weight, exercising regularly and adopting a healthy diet can significantly reduce the risk of developing type 2 diabetes.

Clinical nutritionist Dr Kepha Nyanumba says healthy eating does not have to be expensive or complicated.

"Many traditional foods are naturally rich in fibre and nutrients that help regulate blood sugar. Beans, green leafy vegetables, millet, sorghum and sweet potatoes are excellent choices when prepared in healthy ways. The focus should be on reducing sugary drinks, refined carbohydrates and oversized portions," he says.

Regular physical activity also improves the body's sensitivity to insulin, allowing it to use glucose more efficiently. Brisk walking, cycling, swimming, dancing and even gardening can all improve metabolic health.

Doctors also stress the importance of getting enough sleep and managing stress, both of which play a key role in controlling blood sugar. Combined with regular health checks, healthy eating and exercise, these simple lifestyle changes can help lower blood sugar levels and reduce the risk of developing type 2 diabetes.