7 Proven Lifestyle Strategies to Prevent Diabetes for a Healthier Future

Did you know that making simple lifestyle changes can help prevent or delay the onset of type 2 diabetes? This metabolic disorder occurs when the body cannot regulate blood sugar levels, leading to high glucose levels in the bloodstream. While certain factors like age and genetics are out of our control, there are proven strategies you can adopt for diabetes prevention. Here are some effective lifestyle changes that you can make to prevent the onset of diabetes.

1. Shedding extra weight:

One of the primary risk factors for type 2 diabetes is being overweight or obese. According to studies, shedding as little as 7% of your body weight can considerably lower the risk of developing diabetes or prediabetes. It is important to participate in regular physical activity and set realistic, achievable short-term goals like losing 2–3 kg each month to reach and sustain a healthy weight.1,2

2. Be more physically active:

Regular physical activity can help lower your risk of developing diabetes. Exercise helps to improve insulin sensitivity, making it easier for your body to use insulin to regulate blood sugar levels. Aim for at least 30 minutes of moderate exercises, such as brisk walking, cycling, or yoga, every day.1–4 

3. Eat a healthy diet:

Eating a well-balanced diet is essential for lowering the likelihood of developing diabetes. Prioritize consuming foods that contain high fiber, as they aid in promoting fullness, encouraging weight loss, and lowering blood sugar levels. Diabetes patients should incorporate a variety of fiber-rich foods such as fruits, vegetables, whole grains, and lean proteins in their diets. Further, limit the consumption of processed foods, refined grains, and sugary beverages, which can increase your risk of diabetes.1–3 

4. Quit smoking

Apart from diabetes, smoking leads to other disorders such as heart problems, certain cancers, etc. As a preventive measure for diabetes, quitting smoking is essential. Seek assistance from family and friends, as well as participate in support groups to help overcome the urge of smoking.2

5. Switch to healthy fats

Saturated fats, commonly found in butter, red meat, ice cream, whole milk, and its products, are considered "bad fats" and should be minimized in your diet. Instead, try to incorporate healthier "good fats" such as unsaturated fats that can bring you one step closer to diabetes prevention. Some sources of healthy fats include fatty fish, nuts and seeds, olive oil, sunflower oil, and canola oil.2–4 

6. Limit alcohol consumption

Excessive alcohol consumption can increase your risk of developing diabetes. So, try to limit the consumption of alcohol to facilitate diabetes prevention.2

Furthermore, it is important to note that stress can contribute to high blood sugar levels. By adopting stress management techniques, such as mindfulness or yoga, you can have better control over this condition and improve your overall health and well-being. So, let's dive in and explore these lifestyle strategies that can help you achieve your goals!

References:

1. American Diabetes Association Professional Practice Committee. Prevention or delay of type 2 diabetes and associated comorbidities: Standards of medical care in diabetes. Diabetes Care. 2022;45(1):S39–S45.
2. Harvard TH Chan. Simple Steps to Preventing Diabetes. Available at: https://www.hsph.harvard.edu/nutritionsource/disease-prevention/diabetes-prevention/preventing-diabetes-full-story/. Accessed on: 23 February 2023.
3. Centers for Disease Control and Prevention. On Your Way to Preventing Type 2 Diabetes. Available at: https://www.cdc.gov/diabetes/prevent-type-2/guide-prevent-type2-diabetes.html. Accessed on: 23 February 2023.

Mayo Clinic. Diabetes prevention: 5 tips for taking control. Available at: https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639. Accessed on: 23 February 2023.