Practical Ways to Prevent Type 2 Diabetes
November marks Diabetes Awareness Month – a reminder of the central role that our daily choices play in shaping our long-term health. Let’s mark the occasion by examining some concrete and achievable ways people can change their daily habits to prevent themselves from developing type 2 diabetes.
Understanding Type 2 Diabetes
Type 2 diabetes develops when the body becomes resistant to insulin – the hormone that helps move glucose from the bloodstream into cells for energy. Over time, this resistance causes blood sugar levels to rise, which can damage the heart, kidneys, eyes, and nerves if left unmanaged.
Unlike type 1 diabetes – an autoimmune condition that typically develops in childhood for reasons outside of someone’s control – type 2 diabetes is strongly linked to daily habits. The way we eat, move, sleep, and manage stress all play a direct role in how well our bodies use insulin and regulate blood sugar. Over time, lifestyle choices such as lack of physical activity, excess calorie intake, and chronic stress can lead to weight gain and insulin resistance, increasing the risk of developing type 2 diabetes.
Key Lifestyle Risk Factors for Type 2 Diabetes
- Excess Body Weight – Carrying extra pounds, particularly around the abdomen, can make the body less responsive to insulin. Fat stored deep in the belly (visceral fat) surrounds internal organs and releases chemicals that interfere with insulin function.
- Large Waist Size – Abdominal fat is metabolically active and strongly linked to insulin resistance, even in people who are not overweight at all. According to National Institutes of Health (NIH), men with a waist circumference more than 40 inches and non-pregnant women with a waist circumference of 35 inches have a higher risk of developing type 2 diabetes.
- Sedentary Behavior – Long hours of sitting or low physical activity levels can impair blood sugar control and cause weight gain.
The good news? Addressing these key factors through small, consistent lifestyle changes can dramatically reduce your risk.
Practical ways to reduce your risk of Type 2 Diabetes:
While no single step guarantees prevention, each of these habits can make a measurable difference.
- Stay Physically Active – Regular movement combats one of the biggest risk factors for type 2 diabetes, a sedentary lifestyle, and improves insulin sensitivity. Aim for at least 150 minutes of moderate exercise per week, whether walking, cycling, swimming, or other enjoyable activities.
- Balance Your Eating Habits – Focus on whole, nutrient-dense foods. Fill half your plate with vegetables, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables. Reduce sugary drinks and refined carbs.
- Prioritize Quality Sleep – Sleep deprivation affects hormones that regulate appetite and blood sugar. Adults should aim for seven to nine hours of restful sleep each night.
- Manage Stress Effectively – Chronic stress raises stress hormones, which can elevate blood sugar. Mindfulness exercises, deep breathing, journaling, and setting aside time to practice your hobbies can help. Not sure where to start? Check out the Mindfulness Practice page in your Motivation Alliance portal! Ranging from 2 to 20 minutes, they cover an array of topics so you can choose ones that resonate most for you.
- Monitor Your Health – If you have risk factors such as obesity, a sedentary lifestyle, or a family history of diabetes, regular check-ups and blood sugar screenings are essential. Detecting prediabetes (higher blood sugar levels than normal, but not high enough to be diabetes) early allows for effective intervention.
With the right lifestyle interventions, type 2 diabetes is almost always avoidable. Prevention is not about drastic overnight changes – it is about consistent, realistic steps that add up over time. By committing to movement, nutrition, sleep, stress management, and regular check-ups, individuals can take meaningful control of their health.
This Diabetes Awareness Month, let us remember that reducing the risk of type 2 diabetes is not only possible – it is a powerful investment in a longer, healthier life.
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Resources:
Anaerobic exercise and diabetes. Anaerobic Exercise & Diabetes | ADA. (2025). https://diabetes.org/health-wellness/fitness/anaerobic-exercise-diabetes
Centers for Disease Control and Prevention. (2024a, May 15). Type 1 diabetes. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/about/about-type-1-diabetes.html
Centers for Disease Control and Prevention. (2024, May 15). Type 2 diabetes. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/about/about-type-2-diabetes.html
Kristi Stemsrud, P. A.-C. (2023, November 21). Diabetes: What you need to know. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/diabetes-what-you-need-to-know-and-do
Mayo Foundation for Medical Education and Research. (2023, November 11). Prediabetes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278
Mayo Foundation for Medical Education and Research. (2025, February 27). Type 2 diabetes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193
Wondmkun, Y. T. (2020, October 9). Obesity, insulin resistance, and type 2 diabetes: Associations and Therapeutic Implications. Diabetes, metabolic syndrome and obesity : targets and therapy. https://pmc.ncbi.nlm.nih.gov/articles/PMC7553667
U.S. Department of Health and Human Services. (2022.). Risk factors for type 2 diabetes – NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/risk-factors-type-2-diabetes
Disclaimer:
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as substitute for medical advice from a trained healthcare professional.
If you have a medical condition or are under the care of a medical provider, please always seek the advice of a qualified medical professional before undertaking a new health care regimen. To that point, never disregard medical advice or delay treatment for a medical condition because of something you read on this site.
Listen to your care providers as they know you and your conditions best. Thank you for reading!
The Team at BSDI