MediQHow to lower your risk of type 2 diabetes in everyday life
You can prevent or delay type 2 diabetes with simple daily habits. The World Health Organization (WHO) recommends specific steps for weight, movement, food and tobacco use.
In short
- Type 2 diabetes is often preventable by keeping a healthy weight, staying active, eating well and avoiding tobacco.
- Aim for at least 150 minutes of moderate exercise each week to lower your risk.
- Symptoms can be mild and slow to appear, so regular blood tests are important.
You might wonder if diabetes is something you can avoid, especially if it runs in your family. The good news is that type 2 diabetes, which makes up more than 95% of all diabetes cases, is often preventable through choices you make every day.
The number of people living with diabetes worldwide rose from 200 million in 1990 to 830 million in 2022. Type 2 diabetes affects how your body uses sugar (glucose) for energy. Over time, high blood sugar can damage your heart, eyes, kidneys and nerves. Lifestyle changes are the best way to prevent or delay this condition.
What daily habits actually help?
WHO lists four clear actions you can take to lower your risk:
- Reach and keep a healthy body weight. Being overweight is a key factor that contributes to developing type 2 diabetes.
- Stay physically active. Aim for at least 150 minutes of moderate exercise each week. This could be brisk walking, cycling or any activity that raises your heart rate.
- Eat a healthy diet. Focus on avoiding sugar and saturated fat in your meals.
- Do not use tobacco. Avoiding tobacco helps prevent or delay the onset of the disease.
Not getting enough exercise and genetics also play a role, but you have direct control over your daily habits.
How do I know if my blood sugar is rising?
Symptoms of type 2 diabetes can be mild and may take many years to be noticed. You might feel very thirsty, need to urinate more often than usual, experience blurred vision, feel tired or lose weight unintentionally.
Because these signs are easy to miss, early diagnosis is important to prevent the worst effects. There are also intermediate conditions, called impaired glucose tolerance and impaired fasting glycaemia, where blood sugar is higher than normal but not yet diabetes. People with these conditions are at high risk of progressing to type 2 diabetes, although this is not inevitable.
When should I get checked?
The best way to detect diabetes early is to get regular check-ups and blood tests with a health-care provider. Testing blood glucose is relatively inexpensive.
If you notice symptoms like unusual thirst, frequent urination or unexplained tiredness, talk to a doctor. Do not start or change any medicines on your own.
Small, steady changes to your daily routine are your strongest tools against type 2 diabetes.
What you can do now
- Move your body for at least 150 minutes of moderate exercise each week, such as brisk walking.
- Adjust your meals to avoid added sugar and saturated fat while aiming for a healthy body weight.
- Avoid using tobacco products to lower your overall risk of developing type 2 diabetes.
- Visit a doctor for a blood glucose test if you notice unusual thirst, frequent urination, blurred vision or unexplained tiredness.
Questions you may have
Can I prevent type 1 diabetes too?
No. Neither the cause of type 1 diabetes nor the means to prevent it are known. It requires daily administration of insulin.
What happens if my blood sugar is slightly high but not diabetes yet?
These intermediate conditions are called impaired glucose tolerance and impaired fasting glycaemia. People with them are at high risk of progressing to type 2 diabetes, although this is not inevitable.
Are children at risk of type 2 diabetes?
Yes. Until recently, type 2 diabetes was seen only in adults, but it is now occurring increasingly frequently in children.
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