Move a little, often
Physical activity makes your muscles use glucose for fuel and improves insulin sensitivity. A 10–15 minute walk after meals is one of the simplest ways to blunt a post-meal spike. Aim for around 150 minutes of moderate activity a week, plus a couple of strength sessions.
Choose slower carbs
Refined carbs and sugary drinks raise blood sugar quickly. Favour fibre-rich, less-processed foods — vegetables, pulses, whole grains and fruit — and pair carbs with protein or healthy fat to slow absorption. Watch portion sizes rather than banning whole food groups.
Sleep, stress and hydration
Poor sleep and chronic stress raise stress hormones that push glucose up. Prioritise a regular sleep routine, use simple stress tools (breathing, a short walk), and stay well hydrated — dehydration concentrates blood glucose.
Lose a little weight if you carry extra
For people carrying excess weight, losing 5–10% of body weight can significantly improve blood sugar and, caught early, can push prediabetes back toward normal.
When high blood sugar is an emergency
Seek urgent medical help if you have very high readings with symptoms like vomiting, deep or rapid breathing, drowsiness, fruity-smelling breath or confusion — these can signal a dangerous complication. Never stop prescribed medication without advice.