Have you ever seen the number "HbA1c 5.7%" on your medical report, been told by your doctor that you are in the "prediabetes" stage, but felt it was just a "borderline value" and not a big deal?

Please be vigilant—behind this number lies the body's silent struggle lasting 5 to 10 years.

I. 5.7% is not the starting point, but the result of years of metabolic imbalance.

Glycated hemoglobin (HbA1c) reflects the average blood glucose level over the past 2 to 3 months and is considered the "gold standard" for assessing long-term glycemic control. In medicine, it is generally recognized that:

  • Normal value<5.7%
  • Prediabetes5.7% to 6.4%
  • Diabetes≥6.5%

Many people think that 5.7% is just barely reaching the "warning line," but in reality,Your body may have entered the "slow metabolic lane" many years ago：

  1. Insulin resistance begins quietly.Elevated insulin levels, striving to maintain stable blood sugar.
  2. Blood sugar gradually risesFasting and postprandial blood glucose levels increase imperceptibly.
  3. The pancreas is under prolonged overload.When you see 5.7%, it may have been struggling to maintain for 5 to 10 years.

II. "Prediabetes" is not a waiting zone, but the final reversible window.

Prediabetes is likeThe "Slow-Motion Version" of DiabetesDamage to blood vessels, nerves, and organs has actually already begun. Data shows:

Without intervention, approximately 70% of individuals with prediabetes will progress to type 2 diabetes within the next 3 to 5 years.

But the good news is, at this stageIt is still reversibleYou can understand it as the body's "ultimatum" and also your "golden opportunity" to reverse health.

III. Why Do Many People Miss the Window for Reversal?

Typically, doctors recommend: "Control your diet, exercise more, and follow up in 6 months."
Many people therefore regard it as a routine health reminder,No genuine attention was paiduntil symptoms or complications arise years later, only to regret it deeply.

Key Cognitive Shift:
Do not simply view it as "elevated blood sugar," but rather understand it asMetabolism has become disordered.It must be taken as seriously as diabetes.

IV. Reversing Prediabetes: Here's What You Can Do

1. Reset goals

Do not settle for "below 6.4%"; the target should be set at:
Glycated hemoglobin <5.5%Return to normal range.

2. Comprehensive assessment, not just checking blood sugar

It is recommended to proceed withInsulin Release Test(Measure insulin levels at fasting, 30, 60, 120, and 180 minutes postprandial) to accurately assess the degree of insulin resistance.

3. Active Lifestyle Intervention

  • Dietary ModificationControl refined carbohydrates, increase dietary fiber, moderate high-quality protein and healthy fats.
  • Regular exerciseAt least 150 minutes of moderate-intensity aerobic exercise per week plus 2 muscle training sessions.
  • Sleep and Stress ReductionEnsure 7 to 8 hours of sleep, manage stress, and avoid prolonged elevation of cortisol, which can exacerbate insulin resistance.

4. Regular Monitoring, Maintain Awareness

Review glycated hemoglobin every 3 to 6 months, develop the habit of recording diet and exercise, and integrate health management into daily life.

V. Remember this passage

The term "critical value" is dangerous because it can lead you to mistakenly believe you are still safe.
Prediabetes is the body's cry for help—it has been struggling for years, and now it's your turn to take action.

Seize this "final reversible stage", reclaim a healthy metabolic future for yourself through positive lifestyle changes.