Prädiabetes: Diese Anzeichen übersieht fast jeder! Dr. Johannes Wimmer

Key Wellness Strategies & Self-Care / Productivity Tips (Prediabetes)

Know the “warning stage” (prediabetes)

• Prediabetes usually has no noticeable symptoms, so it’s easy to miss.
• Get checked if you suspect insulin resistance.

Get the right medical tests

• HbA1c (“blood sugar memory”): reflects average blood sugar over 8–12 weeks
  • < 5.7%: healthy
  • 5.7–6.4%: prediabetes
  • > 6.5%: diabetes
• Possible additional test: glucose tolerance test
  • You drink a sugar solution, then your blood sugar is measured over ~2 hours.

Act early (reversal is often possible)

• Prediabetes is often reversible if you adjust key factors now—“pull the ripcord.”

Diet changes (reduce glucose spikes, not necessarily carbs entirely)

• Reduce simple carbohydrates/sugars, especially:
  • white bread/white products
  • juices
  • soft drinks
  • sweets
• Choose complex carbohydrates + fiber:
  • whole foods, fruits, and lots of vegetables
• Add supportive meal components:
  • healthy fats (e.g., olive oil, nuts)
  • high-quality protein
• Goal: slow, steady glucose release → less load on the pancreas.

Move more (especially regular exercise)

• Build everyday movement / steps, such as:
  • walking (e.g., to the bus or while shopping)
  • replacing some short car trips with walking
• Exercise every ~2 days:
  • any sport you enjoy is fine (gym not required)
  • options mentioned: online courses, swimming
• Strength training is best, but beginners can start gradually.

Micro-habit: walk after meals

• Walk 10–20 minutes after each main meal (about 15 minutes suggested).
• Purpose:
  • helps use absorbed glucose as fuel
  • muscle cells can take up sugar during activity even without insulin
  • supports improved insulin sensitivity for hours (up to ~4 hours mentioned)

Stress reduction as blood-sugar support

• Take more breaks and reduce stress.
• Reason: stress hormones like cortisol can raise blood sugar.

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Presenters / Sources

• Dr. Johannes Wimmer (presenter)