A nutritious eating plan, weight and stress management, exercise, and stopping smoking can reduce the risk of developing type 2 diabetes. Studies have shown that making lifestyle changes could cut your risk of developing diabetes in half.
Certain lifestyle factors play a key role in the treatment, control and prevention of diabetes.
Learn about the best lifestyle changes to prevent diabetes and how to make them on a shoestring budget.
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The best lifestyle changes to prevent diabetes
Some risk factors for diabetes, such as genes, ethnicity, and family history, are not things you have control over or can change. That being said, there are also some modifiable risk factors that you can change to help reduce your risk. Making small, sustainable changes to your lifestyle, including how you eat, how much you move, and how you sleep, can help prevent diabetes and other chronic diseases.
Eat a nutritious diet
Studies have shown that eating a nutritious diet rich in plants can reduce the risk of diabetes. Fruits, vegetables, nuts, seeds, and whole grains are nutrient-dense, satisfying foods. They contain satiating fiber, vitamins, minerals and antioxidants that can reduce oxidative stress, a factor that contributes to the development of diabetes.
Fiber, the indigestible part of carbohydrates, helps keep you full because it digests slowly. Diets high in fiber can help control your weight and benefit your heart health.
Choose high-fiber starches, such as whole grains, root vegetables, and legumes, instead of refined carbohydrates such as white bread, snack foods, and desserts. Regular consumption of root vegetables, green leafy vegetables, and apples has been associated with a lower risk of diabetes.
Eating enough healthy fats, such as omega-3 fatty acids, and limiting your intake of trans and saturated fats can also reduce your risk of diabetes. Try to eat fatty fish twice a week, use low-fat dairy products, and limit processed meat.
exercise regularly
Exercise is important for overall health, improving energy and mood, and reducing the risk of heart disease, obesity, and insulin resistance (a precursor to type 2 diabetes). When your cells resist insulin, the glucose is not used for energy and builds up in your blood. Exercise improves insulin sensitivity.
Doing a combination of aerobic and resistance exercises with weights is key. Weight training increases lean body mass, which can improve metabolism. Having lean body mass makes your body more efficient at using calories, which can help you maintain a healthier weight for you. In turn, that reduces the risk of diabetes.
Lose weight
Carrying excess weight, especially in the midsection, is associated with type 2 diabetes. If you can maintain a weight that is healthy for you, or lose 5% to 7% of your body weight if you are overweight, you can reduce your risk of diabetes.
Weight loss is complex and challenging for many people, especially if they have tried it before and have not had long-term success. It will help you come up with an eating plan that takes into account your food preferences, culture, schedule, and nutritional needs. Work with a registered dietitian to create a plan that works for you and that you can stick with.
Give up smoking
Smoking can increase insulin resistance and reduce blood flow, which increases the risk of diabetes and other diabetes-related diseases, such as atherosclerosis, heart disease, and neuropathy. Talk to your health care provider if you need help quitting.
Manage stress
When you feel emotional or physical stress, your body responds with a fight or flight response to handle the situation. Stress doesn’t cause diabetes, but in the long run it can lead to higher levels of a stress hormone called cortisol. Over time, that hormone can reduce insulin secretion.
If you’re feeling chronically stressed, consider seeing a mental health professional, working with a lifestyle coach, or joining a support group. There are many different ways to deal with stress, including meditating, exercising, and writing in a journal. Find a method that you enjoy and that helps you.
Sleeping more
People with diabetes are more likely to have trouble sleeping, and people with trouble sleeping are more likely to have diabetes. Studies have shown that sleep problems can increase the risk of insulin resistance and prediabetes.
Not getting enough sleep can also throw off your mood and is associated with an increased risk of high blood pressure, weight problems, and a weakened immune system. Getting seven to eight hours of sleep a night can reduce the risk of developing diabetes.
Small budget, big changes
You don’t need to spend a lot of money to make long-lasting, sustainable lifestyle changes that can support your health.
One way to save money on groceries is to shop locally and according to the season. Buy frozen fruits and vegetables – they have the same nutrient density as fresh ones, because they are frozen at their peak freshness, which maximizes their vitamin and mineral content. They are generally less expensive than fresh produce and also have a longer shelf life.
Reducing food waste also reduces costs. If you’re not a foodie or feel lost in the kitchen, consider an inexpensive meal delivery service that offers tasty and nutritious recipes.
Fancy gym memberships aren’t necessary to move more. Take advantage of the great outdoors or download a fitness streaming app to work out at home.
Summary
Certain lifestyle changes can reduce the risk of type 2 diabetes. These changes include eating a nutritious diet high in fiber, moving more, getting enough sleep, managing your stress levels, and avoiding smoking. You don’t need a big budget to get positive results, but you do need to be consistent.
A word from Verywell
The same lifestyle changes that are recommended to treat diabetes can also be adopted to prevent it. A complete overhaul of your life won’t happen overnight, and you don’t need to spend tons of money to see results. Work on making one change at a time and set short- and long-term goals. Working with professionals like registered dietitians and mental health providers can help you create an individualized treatment plan that takes into account your dietary preferences, lifestyle, culture, needs, and goals. Your insurance plan may cover medical nutrition therapy if you have a condition.
Frequent questions
Are lifestyle changes part of diabetes control?
Yes, a big part of managing diabetes is making lifestyle changes. These changes can reduce your risk of diabetes, improve your diabetes control, and potentially put type 2 diabetes into remission. Weight loss, nutritious eating, regular physical activity, quality sleep, and smoking cessation are all part of diabetes self-management.
What habits make diabetes worse?
Certain lifestyle habits can make diabetes worse by increasing blood sugar, insulin resistance, and inflammation. Living a sedentary lifestyle, not eating a generally nutritious diet, smoking, and excessive alcohol consumption can make diabetes worse.
Do lifestyle modifications help with all diabetes symptoms?
Absolutely. Even if you have been prescribed medication for diabetes, it must be in addition to (add-on) diet and exercise. No matter where you are on your diabetes journey, making positive lifestyle changes can improve your symptoms.
Source: news.google.com