13 signs of pre-diabetes you should know

You might feel “off” without knowing why—and it could be your body quietly warning you about pre-diabetes.

You might be feeling just fine as you go about your daily routine, or you might feel a little more tired than usual, without knowing why. Many of us ignore these subtle nudges from our bodies, assuming they are just a normal part of aging or a busy schedule. However, paying attention to these small changes is critical, as they may be warning signs of blood sugar issues.

Think of pre-diabetes as a yellow traffic light that is urging you to slow down and check your engine before you hit the intersection. It is not a life sentence, but rather a chance to make a U-turn toward better health before the light turns red. By spotting them early, you can take action before things progress to a more serious diagnosis that requires lifelong management.

Increased Thirst

You might find yourself reaching for your water bottle way more often than you used to, even when it is not hot outside. This happens because your body is trying to flush excess sugar through your urine, which pulls fluids from your tissues, leaving you dehydrated. If you feel like you just cannot quench your thirst no matter how much you drink, it is time to pay attention.

Constant thirst can be easy to dismiss as a side effect of a salty meal or a good workout, but it often lingers longer than that. Your kidneys are working overtime to filter and absorb the extra glucose, but when they cannot keep up, that sugar ends up in your urine. This creates a cycle where you drink more water to replace what you are losing, yet you still feel parched.

Frequent Urination

If you notice that you are waking up several times a night to use the bathroom, it could be more than just a small bladder. When your blood sugar is elevated, your kidneys try to excrete the excess glucose, which can lead to more urine than normal. This symptom often goes hand in hand with increased thirst, creating a loop that keeps you running to the restroom.

This can be frustrating and disrupt your sleep, leaving you groggy and irritable the next day. Many people blame this on drinking too much water before bed or just getting older, but it is a classic sign that your body is struggling with sugar. According to the CDC, more than 8 in 10 adults with prediabetes do not even know they have it, often missing signs like this.

Extreme Hunger

You might finish a big meal and feel hungry again just an hour later, which can be incredibly confusing and frustrating. This happens because your muscles and organs are not getting the energy they need from the food you eat due to insulin resistance. Even though you are eating enough, your body feels starved for energy because the sugar is stuck in your bloodstream.

This type of hunger, known as polyphagia, is not just about wanting a snack; it is a deep craving that food seems unable to satisfy. Your insulin is not working effectively to move glucose into your cells, so your brain keeps signaling that you need to eat more. It creates a difficult cycle in which you eat to quell hunger, which spikes your blood sugar even further.

Fatigue And Weakness

We all feel tired sometimes, but this is a deep exhaustion that does not go away with a good night of sleep or a nap. Since your body cannot properly convert the glucose in your blood into energy for your cells, you end up running on fumes. You might feel like you are wading through mud just to get through your daily tasks.

This fatigue can affect your mood and your ability to concentrate, making work or hobbies feel like a massive chore. It is easy to blame a busy lifestyle or stress, but persistent tiredness is a major red flag for blood sugar problems. If your cells are not getting the fuel they need, your whole system slows down, leaving you feeling drained.

Blurred Vision

High blood sugar levels can actually draw fluid from the lenses of your eyes, affecting your ability to focus clearly. You might find that your glasses don’t work as well as they used to, or that things look fuzzy around the edges. This symptom can come and go, making it easy to ignore until it becomes a more persistent problem.

It is scary to have your vision change, but this is often a temporary issue that resolves once your blood sugar is back under control. Ignoring it can lead to more permanent damage over time, so you should mention it to your doctor right away. A recent CDC report notes that 22.8% of adults with diabetes are undiagnosed, meaning many people are living with risks to their vision without knowing it.

Slow Healing Sores

If you have noticed that minor cuts or bruises are taking weeks to heal instead of days, your blood sugar might be the culprit. High glucose levels can damage your blood vessels over time, impairing blood circulation and making it harder for nutrients to reach wounds. Without good blood flow, your body cannot repair itself efficiently, leaving you vulnerable to infections.

This is often noticed first in the feet or legs, where circulation is naturally a bit slower than in other parts of the body. You might think nothing of a small scrape from shaving or a blister from new shoes until it refuses to go away. Keeping an eye on how fast you heal is a simple way to monitor your body’s internal health.

Darkened Skin Patches

You might see dark, velvety patches of skin appearing in the folds of your neck, armpits, or groin area. This condition, called acanthosis nigricans, is a very common physical sign of insulin resistance. It looks a bit like dirt that won’t wash off, but it is actually a change in your skin’s pigment.

This happens because high levels of insulin in your blood can trigger rapid cell division in your skin. It is one of the more visible signs that your body is struggling to properly process sugar. If you spot these changes, it is a strong indicator that you should get your A1C checked, which for prediabetes falls between 5.7% and 6.4%.

Tingling Hands Or Feet

A sensation of pins and needles in your hands or feet can be an early warning sign of nerve damage caused by high blood sugar. This is known as neuropathy, and while it is more common in full-blown diabetes, it can start during the pre-diabetes stage. You might feel a mild burning sensation or just a numbness, as if your limb has fallen asleep.

It is important not to brush this off as just sleeping in a weird position, especially if it happens frequently. High glucose can damage the tiny blood vessels that feed your nerves, leading to misfiring or improper functioning. Catching this early is vital because nerve damage can be permanent if the underlying sugar issue is not addressed.

Frequent Infections

High blood sugar weakens your immune system, making it much harder for your body to fight off bacteria and viruses. You might find yourself getting urinary tract infections, yeast infections, or gum infections more often than normal. Your white blood cells simply cannot work as effectively when they are bogged down by excess glucose in the bloodstream.

This can be particularly annoying for women who may experience recurrent yeast infections without understanding the root cause. It signals that your body’s natural defenses are compromised and need support. CDC statistics show that 38 million adults in the US have diabetes, and many started with these recurring minor infections during the pre-diabetic phase.

Unexplained Weight Changes

You might lose weight without trying, or gain weight despite eating the same amount of food you always have. Unexplained weight loss happens when your body starts burning muscle and fat for energy because it cannot access the sugar in your blood. On the flip side, insulin resistance can make it incredibly difficult to shed pounds even while dieting.

This fluctuation is confusing and often leads people to try extreme diets that might not help the underlying issue. Your body is either in starvation mode or storage mode, and neither is healthy for your long-term well-being. The Mayo Clinic reports that losing just 5% to 7% of your body weight can significantly lower your risk of developing type 2 diabetes.

Irritability And Mood Swings

When your blood sugar is on a roller coaster, your mood is likely to go along for the ride. You might feel “hangry” (hungry and angry) or just generally anxious and on edge for no apparent reason. Fluctuating glucose levels can mess with your brain chemistry and leave you feeling emotionally unstable.

It is easy to snap at a loved one or feel overwhelmed by small problems when your brain is starved for fuel. Stabilizing your blood sugar often leads to a much more stable and positive mood. If you find yourself feeling unusually grouchy, it might be your body asking for a more balanced diet rather than an attitude adjustment.

Dry Mouth And Itchy Skin

A persistent dry mouth is often a result of dehydration from frequent urination and fluid loss. This can also lead to dry, itchy skin that feels tight and uncomfortable, no matter how much lotion you apply. Your skin is your largest organ, and it is often one of the first places to show signs of internal dehydration.

You might wake up in the middle of the night with your tongue sticking to the roof of your mouth. It is an uncomfortable sensation that water only temporarily relieves. Treating the root cause by managing your blood sugar is the only way to get lasting relief from this desert-like dryness.

Sleep Issues

Trouble falling asleep or staying asleep can be linked to unstable blood sugar levels or the need to use the bathroom at night. You might wake up feeling hot, sweaty, or just restless, which prevents you from getting the deep rest you need. Poor sleep can worsen insulin resistance, creating a vicious cycle that is hard to break.

Sleep apnea is also more common in people with weight issues and blood sugar problems, adding another layer of difficulty. Prioritizing sleep hygiene is helpful, but checking your glucose levels is smarter. Addressing your prediabetes can lead to better rest, which, in turn, helps your body regulate blood sugar more effectively.

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