Diabetes, particularly type 2 diabetes, can be prevented or delayed with lifestyle changes. Key preventive measures include:
- Eating a healthy diet low in sugar and refined carbohydrates, and high in fiber from vegetables, whole grains, and legumes. Choosing unsweetened dairy and healthy fats also helps.
- Maintaining a healthy weight by avoiding large portions and losing excess body fat if overweight.
- Engaging in regular physical activity, aiming for at least 30 minutes of moderate exercise most days (150 minutes weekly), including aerobic and strength training.
- Avoiding tobacco use, as smoking increases diabetes risk.
- Drinking water instead of sugary drinks or fruit juices to help control blood sugar and insulin levels.
These steps, supported by research, can reduce the risk of developing type 2 diabetes by about half in high-risk individuals and prevent complications associated with diabetes.
