More than 425 million people worldwide have diabetes, and this number is expected to reach 629 million by 2045. Diabetes is a chronic condition that affects the way your body metabolizes sugar (glucose).

If left uncontrolled, it can lead to serious health complications such as heart disease, stroke, kidney failure, and even blindness.

The good news is that diabetes is largely preventable. By making some simple lifestyle changes and adopting healthy habits, you can significantly reduce your risk of developing this condition.

In fact, research suggests that you can lower your diabetes risk by a staggering 60% with the right approach. Here’s what the experts recommend:.

1. Maintain a Healthy Weight

Obesity is a major risk factor for type 2 diabetes. Being overweight or obese can increase insulin resistance and affect how your body uses glucose.

By losing as little as 5-10% of your body weight, you can significantly reduce your risk of developing diabetes. Focus on a balanced diet that is low in sugar and rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

2. Regular Exercise

Physical activity helps your body use insulin more effectively and lowers blood sugar levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming.

Additionally, include strength training exercises at least twice a week to build muscle and improve insulin sensitivity.

3. Eat a Balanced Diet

Avoid consuming excessive amounts of processed foods, sugary beverages, and refined carbohydrates. Instead, focus on a balanced diet that includes plenty of whole foods.

Incorporate more fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats into your meals. These foods are high in nutrients and fiber, which can help regulate blood sugar levels.

4. Control Portion Sizes

Be mindful of portion sizes to avoid overeating and weight gain. Use smaller plates and bowls to help control portion sizes and avoid going back for seconds. Listen to your body’s hunger and fullness cues, and try to eat slowly and mindfully.

5. Limit Processed and Sugary Foods

Processed foods tend to be high in added sugars, unhealthy fats, and sodium, all of which can increase the risk of diabetes. Minimize your intake of processed snacks, sugary cereals, baked goods, and sugary beverages.

Opt for healthier alternatives such as fresh fruits, nuts, and whole grain snacks.

6. Stay Hydrated

Drinking adequate water throughout the day is essential for overall health, including glucose regulation. Proper hydration helps your kidneys flush out toxins and keeps your body functioning optimally.

Aim for at least 8 cups (64 ounces) of water daily, and consider water-rich foods like cucumbers, watermelon, and oranges.

7. Get Sufficient Sleep

Poor sleep quality and insufficient sleep duration have been linked to an increased risk of diabetes. Aim for 7-9 hours of quality sleep each night.

Establish a relaxing bedtime routine, avoid caffeine and electronic devices before bed, and create a comfortable sleep environment to promote high-quality rest.

8. Manage Stress

Chronic stress can contribute to elevated blood sugar levels and increase the risk of developing diabetes.

Find healthy ways to cope with stress, such as practicing relaxation techniques (e.g., deep breathing, meditation, yoga), engaging in physical activity, or pursuing hobbies that bring you joy.

9. Quit Smoking

Smoking not only increases the risk of numerous health conditions but also raises the risk of type 2 diabetes. If you smoke, seek support to quit. Quitting smoking not only reduces your risk of diabetes but also improves overall health and well-being.

10. Regular Health Check-ups

Regular check-ups and screenings are crucial for early detection and management of diabetes risk factors. Monitor your blood sugar levels, blood pressure, cholesterol levels, and body weight regularly.

If you have a family history of diabetes or other risk factors, consult with your doctor for personalized guidance.

By implementing these expert-recommended strategies, you can significantly reduce your risk of developing type 2 diabetes. Remember, prevention is key, and small changes can make a big difference in your long-term health.