Here's a comprehensive guide to managing pre-diabetes with diet, possible medication, and lifestyle changes:

1. Understanding Pre-Diabetes and Its Management
   Pre-diabetes means your blood sugar levels are higher than normal but not yet high enough to be classified as diabetes. Early management is crucial to prevent progression to type 2 diabetes and reduce risks of heart disease and other complications.

2. Recommended Dosage (Medications and Supplements)

   • Medication is not always necessary initially.
   • Sometimes, doctors may prescribe medications like Metformin to help lower blood sugar, but lifestyle changes are usually prioritized first.
   • Always consult your doctor before starting any medication.

3. Dietary Recommendations for Pre-Diabetes

   • Follow a balanced diet rich in whole grains (like millets, brown rice, whole wheat), legumes (dals), fresh vegetables and fruits, lean proteins, and healthy fats (such as nuts and seeds).
   • Limit intake of simple sugars, refined carbohydrates (white bread, white rice, sweets), and saturated fats.
   • Practice portion control and maintain regular meal timings to help stabilize blood sugar.
   • Incorporate traditional Indian spices like turmeric, cinnamon, and fenugreek, which may support blood sugar control.

4. Lifestyle Modifications

   • Engage in at least 30 minutes of moderate physical activity daily, such as brisk walking, swimming, or dancing. Start slow and gradually increase intensity.
   • Aim to lose 5–7% of your body weight if overweight, as this significantly reduces diabetes risk.
   • Avoid smoking and limit alcohol consumption.
   • Incorporate physical activity into daily routines, like taking stairs, walking in markets, or gardening.

5. Monitoring and Follow-Up

   • Regularly monitor your blood sugar levels as advised by your doctor.
   • Schedule periodic check-ups to track progress and adjust your management plan.

6. When to Seek Specialist Advice

   • Consult an endocrinologist for specialized diabetes care.
   • A dietitian can help tailor a meal plan suited to your preferences and lifestyle.

Taking these steps can help you manage pre-diabetes effectively and reduce the risk of developing diabetes. Please consult your doctor or a specialist for personalized advice and before starting any new treatment or exercise program.