Diabetes affects more than 38 million US adults. 1 in 5 Americans with diabetes don’t know they have it. As the eighth leading cause of death, and the number one cause of kidney failure, lower-limb amputation, and adult blindness in the US, diabetes has come to the forefront of modern medicine and research. The good news is that type 2 diabetes, which accounts for the majority of cases, is largely preventable, and prediabetes is often reversible. With these six simple yet effective lifestyle changes, you can significantly reduce your risk of developing type 2 diabetes later in life.

Maintain a Healthy Weight 

Excess body weight, especially around the waistline, increases the risk of developing insulin resistance, a precursor to diabetes. Avoid crash diets or short-term changes that produce rapid weight loss, also known as “yo-yo” dieting, as these have been shown to be unsustainable long term, and can actually lead to weight gain and higher inflammatory markers over time. Gradual weight loss brought on through sustainable changes such as those laid out in this article is the best way to ensure long-term results. 

Eat Nutritious Foods

What we eat plays a key role in diabetes prevention. Opt for a well-rounded eating plan that emphasizes whole, unprocessed foods. Increase your intake of fiber-rich foods like vegetables, fruits, legumes, and whole grains, as they help regulate blood sugar levels and promote a healthy gut. Choose lean sources of protein, such as poultry, fish, tofu, and beans, while reducing your consumption of red meat and processed meats like deli slices and sausages. Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. Limit your intake of sugary beverages, refined carbohydrates, and high-sodium foods. A simple and practical way to start eating healthier is to follow the plate method. You don’t have to give up your favorite foods, and your diet doesn’t have to be boring. Work with a dietitian or health coach to build sustainable habits and find healthy foods you love to eat. 

Get Active Regularly 

Engaging in regular physical activity helps you maintain a healthy weight, improves insulin sensitivity, and lowers the risk of developing type 2 diabetes. Engage in activities you enjoy and make them a part of your daily routine. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or riding a bicycle. Remember, it all adds up. Cleaning, dancing, and playing with kids or dogs count, too! 

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. You can tell you’re doing something with moderate-intensity if you can talk, but not sing. Break up prolonged sitting with short bursts of activity throughout the day. Incorporate strength training exercises to build muscle mass, which also improves insulin sensitivity. Consult with your healthcare provider before starting any exercise program, especially if you have pre-existing health conditions.

Manage Your Stress

Chronic stress can have detrimental effects on your overall health, including an increased risk of developing type 2 diabetes. Practice stress management techniques, such as deep breathing exercises, meditation, yoga, or engaging in hobbies you enjoy. Find healthy ways to cope with stress such as spending time in nature, connecting with loved ones, or pursuing creative outlets. Prioritize self-care and make time for relaxation and rejuvenation. Remember, self-care is not selfish and you can’t pour from an empty cup. 

Get Quality Sleep

Inadequate sleep and poor sleep quality have been linked to an increased risk of developing type 2 diabetes. Try to build your way up to 7-9 hours of quality sleep each night. Establish a regular sleep schedule, create a welcoming sleep environment, and practice good sleep hygiene. This includes things like avoiding electronic devices before bedtime, limiting caffeine intake in the evening, and sleeping in a dark and cool room. Engage in relaxation techniques such as reading a book or taking a warm bath. Quality sleep helps regulate hormones involved in appetite control and blood sugar regulation, reducing the risk of insulin resistance and type 2 diabetes.

Limit Alcohol Consumption 

Excessive alcohol consumption can contribute to weight gain and a myriad of health problems. If you choose to drink alcohol, do so in moderation. Follow the recommended guidelines, which advise no more than one drink per day for women and two drinks per day for men. Be mindful of the type of alcoholic beverages you consume, opting for lower-sugar options and avoiding sugary mixers. Keep in mind that alcohol can affect blood sugar levels and interact with diabetes medications, so consult with your healthcare provider if you have diabetes or other health conditions.

The Bottom Line

Type 2 diabetes can often be avoided by maintaining a healthy weight, eating nutritious food, getting regular exercise, managing stress, getting quality sleep, and limiting alcohol consumption. This gives each and every one of us the power to take control of our health. Joining a Diabetes Prevention Program or working with a dietitian can help you get personalized guidance on how best to implement these healthy changes in your life in a simple and sustainable way. It’s never too late to start improving your health and wellbeing, and it doesn’t need to be done overnight. What is something small you can start today to work towards better health for