According to the Centers for Disease Control and Prevention (CDC), more than 1 in 3 adults in the United States have prediabetes, and 80% of them are not even aware of it. And this problem, of course, is not limited only to the US. Type 2 diabetes is indeed a growing global health crisis.
But here’s the good news: type 2 diabetes is largely preventable. With just a few lifestyle changes, you can significantly lower your risk and even reverse prediabetes.
In this article, we will cover five strategies to help prevent type 2 diabetes.
1. Prioritize a healthy diet
Diet plays a central role in diabetes prevention. A large body of research indicates that consuming whole and minimally processed foods helps regulate blood sugar levels and maintain a healthy weight, two critical factors in diabetes prevention.
So, what does that mean, exactly? It means that you should consume a balanced diet that focuses on:
- High-fiber foods like vegetables, fruits, legumes, and whole grains.
- Healthy fats, such as those from nuts, seeds, avocados, and olive oil.
- Low-glycemic index foods, or foods that do not cause sharp spikes in blood sugar. Think fruits, green vegetables, beans, nuts, seeds, lentils, whole grains, and many others.
2. Stay physically active!
Exercise helps your body use insulin more efficiently. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic activity per week. Think brisk walking, swimming, or cycling.
Resistance training, such as weightlifting or bodyweight exercises, also improves insulin sensitivity. A 2014 study in Diabetes Care showed that combining aerobic and resistance training was more effective for managing blood sugar than either form of exercise alone.
3. Manage your weight
Being overweight or obese is the main risk factor for type 2 diabetes. Fortunately, even modest weight loss can have a big impact. According to a study conducted by the Diabetes Prevention Program (DPP), losing as little as 5–7% of body weight can reduce the risk of developing diabetes by 58% over three years.
So, if you are overweight, setting realistic and achievable goals to lose some weight is always a good thing to do. Start small and be consistent. It will go a long way for your health.
Read more articles: Habits that Increase Diabetes Risk Among Gen-Z and How to Manage It
4. Cut back on sugary drinks and refined carbs!
High intake of sugar-sweetened beverages and refined carbohydrates, like white bread and pastries, is linked to an increased risk of diabetes.
A Harvard study found that people who consumed one or more sugary drinks per day had a 26% greater risk of developing type 2 diabetes than those who rarely consumed them.
Therefore, instead of sugary drinks, opt for healthier choices, such as water, herbal tea, or infused water.
5. Manage stress and get enough sleep
Chronic stress and poor sleep can raise cortisol levels and impair insulin sensitivity. It is crucial for your health that you get 7–9 hours of quality sleep per night. And as for stress, we all have to find healthy ways to cope with it.
For some, the answer is yoga or meditation. For others, it might be walking, swimming, connecting with loved ones, or simply unplugging from screens. At the end of the day, we all need to find a way to manage and reduce stress.
From the above five points, it is safe to conclude that preventing type 2 diabetes doesn’t require extreme measures. Consistent, healthy habits can make a huge difference. As the World Health Organization puts it: “Lifestyle measures are effective in preventing or delaying the onset of type 2 diabetes.”
We all know that prevention is always better than cure. So, are you ready to make some lifestyle changes starting today? We do hope that you make healthy choices and take great care of yourself. And if you ever need to consult a doctor, our excellent team at PrimePlus Medical in Canggu is ready to assist you 24/7!
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