Top Tips for Preventing Type 2 Diabetes

1. Maintain a Healthy Weight

Being overweight, especially around the belly, increases insulin resistance. Losing even 5–7% of your body weight can significantly reduce your risk.

Tip: Focus on gradual, sustainable weight loss through balanced diet and exercise.

2. Eat a Balanced, Low-Sugar Diet

Choose whole grains, vegetables, fruits, lean proteins, and healthy fats. Avoid sugary drinks, refined carbs, and ultra-processed foods.

Smart swaps:

• Choose brown rice over white rice

• Drink water or herbal teas instead of soda

• Snack on nuts or fruits instead of chips or sweets

3. Be Physically Active

Exercise helps your body use insulin more efficiently. Aim for at least 150 minutes of moderate activity per week, such as brisk walking, cycling, or swimming.

Bonus: Physical activity also supports weight loss and boosts mood.

4. Avoid Sedentary Behavior

Sitting for long periods can negatively affect blood sugar levels, even if you exercise. Try to move around every 30 minutes.

Tip: Use a standing desk or take short walking breaks throughout your day.

5. Get Regular Health Checkups

Early detection of prediabetes can help you take action before it develops into type 2 diabetes. Regularly monitor:

• Blood sugar levels (fasting glucose or HbA1c)

• Blood pressure

• Cholesterol

6. Manage Stress

Chronic stress can increase hormones like cortisol that raise blood sugar. Practice relaxation techniques like yoga, meditation, deep breathing, or journaling.

7. Sleep Well

Poor sleep can increase insulin resistance. Aim for 7–9 hours of quality sleep each night and maintain a regular sleep schedule.

8. Quit Smoking and Limit Alcohol

Smoking increases diabetes risk, while excessive alcohol can cause spikes in blood sugar. If you drink, do so in moderation (e.g., one drink/day for women, two for men).