Diabetes is a chronic disease that affects millions of people worldwide. It is characterized by high levels of sugar (glucose) in the blood due to the body’s inability to produce or use insulin effectively.

There are two types of diabetes: type 1 diabetes, which is an autoimmune disease that usually develops in childhood, and type 2 diabetes, which is the most common type and usually develops in adulthood. Type 2 diabetes can be prevented or delayed by adopting healthy lifestyle habits. In this article, we will discuss strategies to reduce your chances of developing type 2 diabetes by 60%.

Eat a healthy diet

The first strategy to reduce your chances of developing type 2 diabetes is to eat a healthy diet. This means consuming foods that are low in saturated and trans fats, cholesterol, salt, and added sugars.

A healthy diet should consist of plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. The following dietary guidelines can help you maintain a healthy diet:.

Eat at least five servings of fruits and vegetables per day
Choose whole grains instead of refined grains
Eat lean proteins, such as fish, poultry, and legumes
Choose healthy fats, such as olive oil, nuts, and avocados
Avoid sugary drinks, such as soda and juice
Limit your intake of processed and red meats

Get regular physical activity

The second strategy to reduce your chances of developing type 2 diabetes is to get regular physical activity.

Regular exercise can help improve insulin sensitivity and reduce insulin resistance, which are key factors in the development of type 2 diabetes. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 30 minutes per day, five days per week.

In addition, the following physical activity guidelines can help you maintain a regular exercise routine:.

Find an activity that you enjoy, such as walking, biking, or swimming
Gradually increase your intensity and duration of exercise over time
Include strength training exercises, such as lifting weights or doing bodyweight exercises, at least twice per week
Make physical activity a daily habit by incorporating it into your daily routine, such as taking the stairs instead of the elevator or walking to run errands

Maintain a healthy weight

The third strategy to reduce your chances of developing type 2 diabetes is to maintain a healthy weight.

Being overweight or obese increases your risk of developing type 2 diabetes, as well as other chronic diseases, such as heart disease and certain cancers. A healthy weight is based on your body mass index (BMI), which is a measure of your body fat based on your height and weight. A healthy BMI is between 18.5 and 24.9. The following guidelines can help you maintain a healthy weight:.

Eat a healthy diet, as discussed above
Get regular physical activity, as discussed above
Aim for a slow and steady weight loss of 1-2 pounds per week, if needed
Avoid crash diets or extreme weight loss methods
Monitor your weight regularly and make adjustments to your diet and exercise routine as needed

Reduce your stress levels

The fourth strategy to reduce your chances of developing type 2 diabetes is to reduce your stress levels.

High levels of stress can increase your blood sugar levels and lead to insulin resistance, which can increase your risk of developing type 2 diabetes. The following stress-reducing techniques can help you manage your stress:.

Practice relaxation techniques, such as deep breathing, meditation, or yoga
Get enough sleep, aim for 7-8 hours of sleep per night
Find healthy ways to cope with stress, such as exercise or talking to a friend
Avoid unhealthy coping mechanisms, such as smoking or excessive drinking

Avoid smoking

The fifth strategy to reduce your chances of developing type 2 diabetes is to avoid smoking. Smoking can damage your blood vessels and increase your risk of developing insulin resistance, which can lead to type 2 diabetes.

In addition, smoking increases your risk of developing other chronic diseases, such as cancer and heart disease. If you are a smoker, quitting smoking can have immediate and long-term health benefits.

Stay hydrated

The sixth strategy to reduce your chances of developing type 2 diabetes is to stay hydrated. Drinking enough water can help regulate your blood sugar levels and improve insulin sensitivity.

In addition, staying hydrated can help you maintain a healthy weight and keep your organs functioning properly. The Institute of Medicine recommends that men drink 3.7 liters (125 ounces) of water per day and women drink 2.7 liters (91 ounces) of water per day.

Monitor your blood sugar levels

The seventh strategy to reduce your chances of developing type 2 diabetes is to monitor your blood sugar levels.

If you are at high risk for developing type 2 diabetes, or if you have been diagnosed with prediabetes, you may need to monitor your blood sugar levels regularly. This can help you identify any changes in your blood sugar levels and take action before your condition worsens. Your doctor can recommend a blood glucose meter and provide instructions on how to use it.

Get regular check-ups

The eighth strategy to reduce your chances of developing type 2 diabetes is to get regular check-ups. Regular check-ups can help you identify any health issues early, including type 2 diabetes.

In addition, your doctor can provide guidance on how to maintain a healthy lifestyle and manage any chronic conditions you may have. The American Diabetes Association recommends that adults over age 45 get tested for diabetes every three years, or more frequently if they have risk factors for diabetes.

Reduce your alcohol intake

The ninth strategy to reduce your chances of developing type 2 diabetes is to reduce your alcohol intake.

Drinking too much alcohol can increase your blood sugar levels and lead to insulin resistance, which can increase your risk of developing type 2 diabetes. In addition, too much alcohol can lead to weight gain and increase your risk of developing other chronic diseases, such as liver disease and certain types of cancer. The following guidelines can help you moderate your alcohol intake:.

Avoid binge drinking or consuming more than one drink per day for women and two drinks per day for men
Choose lower-calorie and lower-sugar drinks, such as light beer or wine
Drink water or other non-alcoholic beverages between alcoholic drinks

Conclusion

Adopting healthy lifestyle habits can significantly reduce your chances of developing type 2 diabetes by 60%.

The strategies discussed in this article, including eating a healthy diet, getting regular physical activity, maintaining a healthy weight, reducing your stress levels, avoiding smoking, staying hydrated, monitoring your blood sugar levels, getting regular check-ups, and reducing your alcohol intake, can help you improve your overall health and prevent or delay the onset of type 2 diabetes.