Based on your symptoms of frequent thirst, increased urination, and fatigue, alongside your diagnosis of pre-diabetes, Ayurveda regards this condition primarily as a Kapha imbalance, often associated with a sedentary lifestyle and irregular eating habits that contribute to increased Ama (toxins) in the body. In Ayurveda, diabetes is referred to as "Prameha," which specifically involves imbalances in the Kapha dosha leading to metabolic dysfunction. To support your health, the focus should be on balancing Kapha, enhancing Agni (digestive fire), and preventing further complications. Begin by adopting a regular eating schedule with smaller, more frequent meals that are rich in whole foods and fiber to help stabilize blood sugar levels. Favor whole grains like barley and quinoa, along with a variety of seasonal vegetables, especially bitter greens like kale and spinach, and legumes. Incorporate non-starchy vegetables and refrain from refined sugars and processed foods. This will not only help with blood sugar control but also support overall metabolism. Integrating herbal remedies, as you mentioned, can significantly enhance management. Gudmar (Gymnema sylvestre), bitter gourd (Momordica charantia), and fenugreek (Trigonella foenum-graecum) are well-regarded in Ayurveda for their blood sugar-lowering properties. You can consume bitter gourd as a juice or in cooked dishes, use fenugreek seeds by soaking them overnight and consuming them in the morning, or take Gudmar supplements as per guidance from an Ayurvedic practitioner. Incorporating regular physical activity is crucial. Aim for at least 30 minutes of moderate exercise most days, which can include brisk walking, yoga, or swimming, as these will help improve insulin sensitivity and overall metabolic health. Fasting can also play a beneficial role. Consider intermittent fasting or adopting a meal window that allows for digestion, like an 8-hour eating window followed by 16 hours of fasting, to help regulate blood sugar levels effectively. Finally, ensure to maintain hydration with warm water and herbal infusions that promote digestion, like ginger tea. Additionally, regular check-ins with your healthcare provider for monitoring blood glucose levels are essential. These holistic measures derived from Ayurvedic principles can foster better management of your condition, enhance your overall wellbeing, and prevent complications associated with diabetes.