Diabetes is a chronic condition that affects millions of people around the world. It is characterized by high blood sugar levels and can lead to serious health complications if not managed properly.

While genetics and other factors may contribute to the development of diabetes, adopting healthy habits can significantly reduce your risk. In fact, research shows that one particular habit can help reduce the risk of diabetes by 14%. Read on to discover this game-changing habit and nine other tips to prevent diabetes.

1. Engage in Regular Physical Activity

Physical activity plays a crucial role in preventing diabetes. When you exercise, your body uses glucose as fuel, which helps regulate blood sugar levels.

Aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking or cycling, every week. Additionally, include strength training exercises twice a week to build muscle and enhance insulin sensitivity.

2. Maintain a Healthy Weight

Being overweight or obese significantly increases the risk of developing type 2 diabetes. Carrying excess weight puts additional stress on your body and decreases insulin sensitivity.

By adopting a healthy eating plan and engaging in regular physical activity, you can achieve and maintain a healthy weight, reducing your risk of diabetes.

3. Follow a Balanced Diet

Your diet plays a vital role in preventing diabetes. Focus on consuming a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

Avoid or limit sugary and processed foods, as they can lead to weight gain and spikes in blood sugar levels. Opt for water or unsweetened beverages instead of sugary drinks.

4. Choose Healthy Fats

Not all fats are created equal. Opt for healthy fats found in foods like avocados, nuts, seeds, and olive oil. These fats have been linked to a reduced risk of diabetes and heart disease.

On the other hand, saturated and trans fats, commonly found in fried and processed foods, should be limited as they can increase insulin resistance and promote inflammation.

5. Drink Alcohol in Moderation

Excessive alcohol consumption is associated with an increased risk of developing type 2 diabetes. If you choose to drink alcohol, do so in moderation.

Women should limit themselves to one drink per day, while men should have a maximum of two drinks per day. It’s important to note that excessive alcohol intake can lead to weight gain, liver diseases, and other health issues, so moderation is key.

6. Quit Smoking

Smoking is harmful to your health in numerous ways, and diabetes is no exception. Smoking increases the likelihood of developing diabetes and its complications.

If you are a smoker, quitting is one of the most important steps you can take to improve your overall health and reduce your risk of diabetes.

7. Get Quality Sleep

A good night’s sleep is essential for maintaining optimal health. Chronic sleep deprivation has been linked to an increased risk of developing diabetes. Aim for seven to eight hours of quality sleep every night.

Establish a relaxing bedtime routine, avoid electronic devices before sleep, and create a comfortable sleep environment to improve the quality of your sleep.

8. Manage Stress Levels

Chronic stress can contribute to the development of diabetes. When you’re stressed, your body releases stress hormones that can lead to elevated blood sugar levels over time.

Practice stress-management techniques like meditation, deep breathing exercises, or engaging in activities you enjoy to reduce stress and maintain healthy blood sugar levels.

9. Stay Hydrated

Drinking enough water is vital for overall health, including diabetes prevention. Dehydration can affect blood sugar control and insulin sensitivity. Make it a habit to drink water throughout the day.

Avoid sugary drinks, as they can rapidly increase blood sugar levels and contribute to weight gain.

10. Regularly Monitor Your Blood Sugar

If you are at risk of diabetes or have prediabetes, monitoring your blood sugar levels regularly can help you take prompt action and make necessary adjustments to your lifestyle.

Consult with your healthcare provider to determine the frequency and method for monitoring your blood sugar.