Lifestyle changes can help prevent the onset of type 2 diabetes, the most common form of the disease. Prevention is especially important if you are currently at greater risk of developing type 2 diabetes due to excess weight or obesity, high cholesterol, or a family history of diabetes. The American Diabetes Association recommends that people with prediabetes lose at least 7 to 10% of their body weight to prevent the progression of the disease. More weight loss will translate into even greater benefits.
Set a weight-loss goal based on your current body weight. Talk to your doctor about reasonable short-term goals and expectations, such as losing 1 to 2 pounds per week. Type 2 diabetes is a chronic condition affecting millions of people around the world. Uncontrolled diabetes can lead to blindness, kidney failure, heart disease, and other serious conditions.
Here are 11 ways to reduce your risk of getting diabetes. Over time, this can lead to progressively higher blood sugar and insulin levels until the condition develops into type 2 diabetes. Many types of physical activity have been shown to reduce insulin resistance and blood sugar in adults with prediabetes or type 2 diabetes. These include aerobic exercise, high-intensity interval training (HIIT), and strength training (8, 9, 10, 1).
A study of 29 people with type 2 diabetes found that HIIT, which consists of bursts of intense activity followed by brief recoveries, improves blood sugar control and allows for longer resistance training sessions (. Sugary drinks, such as soft drinks and sweetened fruit juices, have been linked to an increased risk of type 2 diabetes and latent autoimmune diabetes (LADA) in adults. A large observational study of 2800 people found that those who drank more than 2 servings of sugary drinks a day had a 99% and 20% higher risk of suffering from LADA and type 2 diabetes, respectively (1). In addition, a review found that 1 serving of sugar-sweetened beverages a day can increase the incidence of type 2 diabetes by 18% (1).
Conversely, increased water intake may lead to better blood sugar control and insulin response (15, 1.A 24-week study) showed that overweight adults who replaced diet soda with water while following a weight-loss program experienced a decrease in insulin resistance, fasting blood sugar, and insulin levels (1) Overweight may increase the risk of type 2 diabetes. In a 2-year randomized study of more than 1000 people at increased risk of type 2 diabetes, interventions related to exercise, diet and weight loss were shown to significantly reduce the risk of this disease by 40% to 47%, compared to a control group (20). Smoking has been shown to cause or contribute to many serious health conditions, such as heart disease, chronic obstructive pulmonary disease (COPD), and lung and intestinal cancers (2). In addition, smoking more frequently and more frequently is linked to a higher risk of diabetes than smoking fewer cigarettes (23, 2).
Importantly, studies suggest that quitting smoking may reduce the risk of diabetes (2) A large study of more than 53,000 Japanese adults found that the risk of diabetes in those who smoke decreases over time after a snack. Quitting smoking for 10 or more years can even reduce this risk to about the same level as those who have never smoked. (2) Eating too much food at once has been shown to cause higher blood sugar and insulin levels in people at risk of diabetes (2). While there are few studies on the effects of portion control on people with prediabetes, research on people with type 2 diabetes provides information. A study conducted on overweight or obese adults, including some with type 2 diabetes, found that following a meal plan with portions given as meal replacements and adequate portions of other healthy foods led to weight loss and reduced body fat (2) Observational studies consistently link sedentary behavior to an increased risk of type 2 diabetes (2) Studies in people with prediabetes and older women with obesity show that this nutrient helps keep levels of blood sugar and insulin (32, 3) Soluble fiber and water form a gel in the digestive tract that slows down food absorption, leading to a more gradual rise in blood sugar.
Therefore, eating more soluble fiber can lower fasting blood sugar and insulin levels (34, 3). Insoluble fiber has also been linked to reduced blood sugar levels (3). In fact, studies link vitamin D deficiency to insulin resistance and type 2 diabetes (37, 3). Some studies also show that vitamin D supplements can improve many aspects of blood sugar control in people with prediabetes, compared to control groups (38, 39, 40).
However, current research is conflicting as to whether vitamin D supplements prevent the progression from prediabetes to type 2 diabetes (40, 4). Observational studies associate diets rich in ultra-processed foods with an increased risk of type 2 diabetes (4). Conversely, reducing the consumption of packaged foods high in vegetable oils, refined grains, and additives may help reduce the risk of diabetes (43, 4). This may be due in part to the anti-diabetic effects of whole foods, such as nuts, vegetables, and fruits. One study found that diets rich in processed foods increased the risk of diabetes by 30%, but that eating whole, nutritious foods reduced it.
(4) Studies indicate that daily coffee intake reduces the risk of type 2 diabetes by up to 54%, and the greatest effect is generally seen in people who consume it the most. (4) Another study linked daily intake of green tea to a lower risk of type 2 diabetes (4) Coffee and tea have antioxidants known as polyphenols that can help protect against diabetes (4). is on the rise. If your child is at risk of diabetes, it may help to apply some of the prevention tips from the list above.
If you live with diabetes, you can lower your A1C score by making changes to your routine. Learn about practices that can help you. The focus on managing type 2 diabetes can include controlling blood sugar, taking prescription medications, working with a healthcare team, and more. If you've been diagnosed with prediabetes, a high blood sugar level that doesn't meet the threshold of a diabetes diagnosis, lifestyle changes can prevent or delay the onset of the disease.
The good news about prediabetes is that healthy life changes, such as losing weight and getting enough physical activity, can prevent or delay type 2 diabetes. Therefore, controlling your overall carbohydrate intake and choosing carbohydrates that are high in fiber are probably better solutions for preventing diabetes than limiting highly processed carbohydrates. Changing your lifestyle could be a big step toward preventing diabetes, and it's never too late to start. The quantity and quality of carbohydrate intake are important factors to consider when making dietary changes to help prevent diabetes.
Eating a source of fiber at every meal can help prevent spikes in blood sugar and insulin levels, which can reduce the risk of diabetes. This content on diabetes prevention was adapted from materials from the Centers for Disease Control and Prevention, the National Diabetes Prevention Program, and the National Institute of Diabetes and Digestive and Kidney Diseases. However, there is little research on the long-term benefits of these diets or their benefits for preventing diabetes. Parents have the power to make healthy changes that give children the best chance of preventing type 2 diabetes.
This microsite is coordinated by the Office of Disease Prevention and Health Promotion of the Office of the Assistant Secretary of Health of the Office of the Secretary, U. They can also refer you to an evidence-based lifestyle change program recognized by the Centers for Disease Control and Prevention (CDC). He or she will appreciate your efforts to prevent diabetes and may offer you additional suggestions based on your medical history or other factors.
