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Preventing type 2 diabetes is a powerful step toward improving your overall well-being and maintaining long-term health.
As a board certified health coach and nutritionist, I’ve seen how the combination of a balanced diet, regular physical activity, and community support play a critical role in reducing your risk.
Whether you’re looking to manage prediabetes or simply avoid a future type 2 diabetes diagnosis, adopting these diabetes prevention strategies can help you live a healthier life.
Hey! A quick note before you start reading!
I’m Mila Clarke, The Hangry Woman! I’m a Board Certified Health and Wellness Coach and I help people like myself living with diabetes find our strength and feel less shame and loneliness, so we can face diabetes head-on without fear, or judgment.
If you want an ad-free experience, become a paid member of Glucose Guide. You’ll get 30 new recipes each month, personalized health coaching, and the support of a welcoming community. If you’re not ready to commit, you can download the app for free and try it out!
What is Diabetes?
Type 2 diabetes is a chronic condition that affects how your body processes glucose (sugar), leading to elevated blood sugar levels.
Unlike type 1 diabetes, which is typically diagnosed in childhood and related to autoimmune issues, type 2 diabetes often develops in adulthood and is strongly linked to genetics, lifestyle factors, overweight and obesity.
It’s important to note that any type of diabetes can be diagnosed at any age.
MISDIAGNOSED:
Want to know more about diabetes misdiagnoses?
Learn more about Latent Autoimmune Diabetes In Adults
Risks and Complications
If left unmanaged, type 2 diabetes can lead to serious health complications, including heart disease, kidney damage, nerve problems, and vision loss.
Early intervention and preventive strategies can make all the difference in avoiding these outcomes and living a vibrant, healthy life.
The Link Between Lifestyle and Diabetes
The good news is that many of the risk factors for type 2 diabetes—such as poor diet, lack of physical activity, and being overweight—are somewhat modifiable.
This means that with the right lifestyle changes, you can significantly lower your chances of developing the condition.
Key Strategies for Diabetes Prevention
Taking control of your health involves several key strategies. Below are some easy-to-follow recommendations that can empower you to prevent type 2 diabetes.
While the advice here is general, it’s important to work with your healthcare provider on strategies that work for you. A board certified health and wellness coach
Healthy Eating for Diabetes Prevention
A well-balanced diet is foundational for diabetes management and prevention. Focus on eating a variety of nutrient-dense foods, including:
- High-fiber vegetables: Broccoli, spinach, and kale can help regulate blood sugar levels.
- Lean proteins: Foods like chicken, fish, and plant-based proteins provide satiety without causing blood sugar spikes.
- Whole grains: Swap refined carbs for whole grains like quinoa, brown rice, and oats, which digest more slowly and help maintain steady glucose levels.
- Healthy fats: Incorporate sources of unsaturated fats like olive oil, nuts, and avocados to support heart health without raising blood sugar.
A simple guideline for creating balanced meals is the “plate method.” Aim for half your plate to be filled with non-starchy vegetables, a quarter with lean proteins, and a quarter with whole grains or starchy vegetables.
Learn more about healthy eating for diabetes prevention.
Physical Activity and Diabetes Risk Reduction
Regular physical activity is one of the most effective ways to reduce your risk of type 2 diabetes. Exercise increases your cells’ sensitivity to insulin, allowing glucose to be used more effectively.
For diabetes prevention, aim for:
- 150 minutes of moderate aerobic activity per week (like brisk walking, swimming, or cycling)
- Strength training exercises (such as lifting weights or using resistance bands) at least two days a week to build muscle and improve insulin sensitivity
Physical activity doesn’t need to be intense—start where you are and gradually increase your activity levels. Even simple activities like walking or gardening can make a big impact on your overall health.
Get tips on staying active.
Weight Management and Diabetes Prevention
Maintaining a healthy weight is a key factor in diabetes prevention. Even a modest weight loss—just 5-7% of your body weight—can reduce the risk of developing type 2 diabetes by up to 58% according to the CDC.
Working with a board-certified health and wellness coach can provide invaluable support in creating a sustainable weight loss plan.. These professionals help you set realistic goals, provide accountability, and create a personalized approach to eating and activity. Research shows that individuals who work with a coach are more likely to maintain long-term weight loss.
Find more about the benefits of weight loss.
Regular Health Check-Ups
Regular check-ups with your healthcare provider can help you stay on top of your health and catch any early signs of diabetes.
Blood tests such as the A1C and fasting glucose tests can help detect prediabetes before it turns into full-blown diabetes. Preventive care, including cholesterol and blood pressure checks, is also essential since diabetes is often linked to heart disease.
Learn about diabetes testing and check-ups.
Beyond lifestyle changes, there are tools and resources that can further support your diabetes prevention journey.
Monitoring Blood Sugar Levels
Even if you don’t have diabetes, monitoring your blood sugar can help you understand how different foods and activities affect your glucose levels.
Tools such as continuous glucose monitors (CGMs) or even simple finger-prick tests can provide valuable insights into how your body responds to various lifestyle choices.
The Dexcom Stelo and Abbott Lingo are innovative advancements in continuous glucose monitoring (CGM) and biometric tracking technologies for people with Type 2 Diabetes who are not on insulin.
The Dexcom Stelo is a next-generation CGM device designed to seamlessly integrate with users’ digital health ecosystems, offering enhanced accuracy, a more compact design, and better usability for those managing type 2 diabetes without insulin.
Abbott Lingo, on the other hand, is part of Abbott’s broader efforts to expand into wearable biosensors and helps with understanding the impact of foods and their timing.
Together, these devices represent the cutting edge of personalized health management, offering greater insight into real-time biometrics to help people with diabetes make informed decisions about their wellness.
Learn how to monitor your blood sugar.
Educational Programs and Support Groups
Participating in a diabetes prevention program (DPP) can provide the structure and guidance needed to make lasting changes.
Many programs are available both in-person and online, offering education on nutrition, physical activity, and weight loss strategies.
Support groups, such as those offered through the Glucose Guide community, offer a platform to connect with others who are also working toward diabetes prevention, or living with diabetes.
This communities provides both accountability and emotional support, which are crucial for maintaining motivation. Additionally, Glucose Guide offers 1:1 coaching with a board certified health and wellness coach.
Explore CDC-recognized Diabetes Prevention Programs.
Technology and Apps for Diabetes Management
There are many apps designed to help with diabetes management and prevention.
From tracking your meals and exercise to monitoring your blood sugar, these tools can make it easier to stay on track. Some popular diabetes management apps include:
- MyFitnessPal: Helps you log meals and exercise
- Glucose Buddy: Tracks blood sugar levels and connects to fitness apps
- Carb Manager: Specifically tailored for tracking carbohydrate intake
- Snaq: Can help you understand food in the context of blood sugar balance, and it syncs to many popular glucose monitoring tools.
Creating a Supportive Environment
Prevention is much easier when you have a supportive environment. Consider the following strategies to create a healthy space for you and your family.
Family and Social Support
Engage your loved ones in your diabetes prevention journey.
Whether it’s meal planning, cooking healthy meals together, or taking family walks, involving those closest to you can create a supportive and motivating environment.
Stress Management and Emotional Well-Being
Chronic stress can negatively affect blood sugar levels and increase the risk of developing diabetes.
Incorporating stress management techniques—such as yoga, meditation, or even deep breathing—can help you stay emotionally balanced while also supporting your physical health.
Discover stress management techniques.
Final Thoughts on Preventing Diabetes
Preventing type 2 diabetes is a journey that requires a balanced approach to nutrition, exercise, personalized support, and emotional well-being.
By adopting these tools and strategies, and working with professionals like a board-certified health coach, you can take significant steps toward living a healthier, more empowered life.
Take advantage of the many resources available, including the Glucose Guide community, to stay motivated and supported on your journey toward better health.
