Type 2 Diabetes Prevention: 9 Ways to Reduce Your Risk

December 30, 2021Healthy Living Diabetes diabetes prevention type 2 diabetes

Reviewed by

Helena Regan B.Sc. (Pharm), R.Ph.

5 mins read

Follow these 9 simple type 2 diabetes prevention tips to reduce your risk of developing this chronic health condition.

Diabetes is one of the most common chronic conditions, impacting a vast population globally. In Canada, almost 2.3 million people (7.3 percent of Canadians) aged 12 and up were diagnosed with diabetes in 2017.

If you’ve ever asked yourself what diabetes is and how to reduce your risk through simple lifestyle changes, this post is for you. Keep reading to learn more.

What is Diabetes?

Diabetes is a chronic condition that is associated with elevated blood sugar levels. Typical symptoms include:

Increased hunger
Increased thirst
Sudden weight loss
Urge to urinate frequently
Blurred vision
Fatigue

Initially, the symptoms of diabetes are hard to diagnose as they are very mild. However, diabetes can cause severe damage to nerves, kidneys, eyes, feet, and other body organs when left untreated. Further, it may result in heart disease, heart attack and stroke, vision and hearing loss, and foot damage.

Diabetes, if left undetected and untreated, can have catastrophic consequences. As a result, it’s more important than ever to educate yourself about the condition and preventative options. Here are 9 type 2 diabetes prevention tips to help you lower your risk.

Type 2 Diabetes Prevention: 9 Ways to Reduce Your Risk

1. Limit Sugar and Refined Carbs

Individuals who consume foods high in sugar and refined carbohydrates have a greater risk of developing type 2 diabetes. This is because the body breaks these foods down and converts them into molecules that enter the bloodstream. As a result, blood sugar levels rise, prompting the pancreas to create insulin. Insulin is a hormone that aids in the removal of sugar from the bloodstream and distributes it to cells in the body. Higher amounts of both sugar and insulin gradually encourage the development of diabetes. As a result, it’s best to limit foods high in refined carbohydrates and sugar from your daily diet.

Here are a few examples of foods to limit or remove from your diet altogether:

Cake
White bread
Pastries
Sodas and sugary beverages
White pasta
White rice
Highly processed sweets & snacks

2. Exercise Regularly

Regular exercise and physical activity can also aid in the prevention of type 2 diabetes. This is because physical activity improves insulin responsiveness and helps to keep blood sugar levels under control. Even 30 minutes to an hour a day can make a big difference in your overall health and risk level. So keep this in mind the next time you have the urge to skip a workout.

3. Opt for Water

When it comes to type 2 diabetes prevention, it’s best to stick to water instead of beverages high in sugar, preservatives, and other unhealthy substances. Beverages with high sugar content, such as punch and soda, are frequently regarded as risk factors for diabetes development. For this reason, drinking water is not only a healthier option but also a more affordable one. In addition, water can also have benefits aside from lowering your chance of developing diabetes, such as assisting with weight loss.

4. Maintain a Healthy Body Weight

The majority of people who have diabetes or are at risk of developing it are overweight or obese. If you are one of them, we recommend doing your best to lose some excess weight. You can try switching to a low-carb and vegetarian diet and exercising regularly to accomplish this goal.

5. Stop Smoking

Smoking can cause significant health problems. For example, it can lead to cardiac disease, lung cancer, and breast cancer, to name a few. According to various studies, it also increases the risk of developing diabetes. As a result, quitting smoking is recommended to prevent type 2 diabetes from developing over time.

6. Say No to Big Servings

If you cannot adhere to a low-carb diet, you can avoid eating large food portions instead. This is especially important for people who are overweight or obese. Eating a large amount of food in one sitting increases blood sugar and insulin levels, which can raise your type 2 diabetes risk. As a result, limiting meal portion sizes can aid in diabetes prevention. Additionally, this can help with weight loss too.

7. Avoid Sedentary Behaviour

If you have a sedentary lifestyle, your type 2 diabetes risk will be greater than someone who moves their body regularly. Physical activity is essential for lowering insulin and blood sugar levels. Simple activities like walking while talking on the phone or taking the stairs instead of the elevator can help you break your sedentary habit.

8. Increase Your Fiber Intake

Optimal levels of soluble fiber are a must to control blood sugar and prevent type 2 diabetes. This is because it can slow the absorption of sugar in the body which in turn, can improve blood sugar levels.

Here are some foods that are high in soluble fiber:

Black beans
Brussel sprouts
Avocados
Broccoli
Apples
Carrots
Oats

9. Educate Yourself About Diabetes

While the tips above are mainly about type 2 diabetes prevention, we also want to emphasize the importance of education if you already have diabetes.

At Wellness Pharmacy, our pharmacists work closely with patients who have diabetes to help them manage their condition and prevent or reduce hospitalizations related to high or low blood sugars. By providing ongoing education, you can gain a firm understanding of your condition, which helps to motivate you to take charge of improving your health. Additionally, we have pharmacists who are Certified Diabetic Educators and are specifically trained as diabetes experts.

Final Thoughts

Finally, we hope you found this post helpful and informative. To learn more about type 2 diabetes prevention and management, visit our resource page here.

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