Type 2 diabetes is a chronic condition that affects millions of people around the world. It is a metabolic disease that occurs when the body is unable to produce enough insulin or when the cells in the body become resistant to insulin.

When left untreated or uncontrolled, type 2 diabetes can lead to serious complications such as heart disease, kidney disease, and nerve damage.

The good news is that type 2 diabetes can be prevented or delayed by making simple lifestyle modifications. Here are ten lifestyle modifications that you can start making today to lower your risk of type 2 diabetes:.

1. Maintain a Healthy Weight

Being overweight or obese is a major risk factor for type 2 diabetes. Excess weight increases the body’s resistance to insulin, making it harder for the body to maintain normal blood sugar levels.

Losing as little as 5-10% of your body weight can significantly lower your risk of developing type 2 diabetes.

2. Get Regular Exercise

Physical activity helps to maintain a healthy weight and improves the body’s ability to use insulin. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Activities such as brisk walking, cycling, and swimming are great options.

3. Make Healthy Food Choices

Eating a healthy diet can help to maintain a healthy weight and improve insulin sensitivity. Choose whole foods such as fruits, vegetables, whole grains, lean protein sources, and healthy fats.

Limit processed and packaged foods, sugary drinks, and foods high in saturated and trans fats.

4. Control Portion Sizes

Even healthy foods can lead to weight gain if consumed in excess. Use measuring cups and scales to help control portion sizes and avoid mindless eating. Eat slowly and savor your food to help you feel full and satisfied.

5. Avoid Smoking

Smoking not only increases the risk of lung cancer and heart disease but also increases the risk of developing type 2 diabetes. Quitting smoking can significantly lower your risk of developing the disease.

6. Get Enough Sleep

Lack of sleep can alter the body’s hormones and increase the risk of developing type 2 diabetes. Aim for at least seven hours of sleep each night to help maintain a healthy weight, improve insulin sensitivity, and reduce stress.

7. Manage Stress

Chronic stress can contribute to weight gain and increase the risk of developing type 2 diabetes. Find healthy ways to manage stress such as exercise, relaxation techniques, or talking to a counselor or therapist.

8. Monitor Blood Sugar Levels

If you have a family history of type 2 diabetes or other risk factors, such as high blood pressure or high cholesterol, monitor your blood sugar levels regularly. Early detection and treatment can prevent or delay the onset of type 2 diabetes.

9. Choose Healthy Beverages

Sugary drinks such as soda, fruit juice, and energy drinks can contribute to weight gain and increase the risk of developing type 2 diabetes. Choose water, unsweetened tea, or black coffee as your go-to beverages.

10. Visit Your Doctor Regularly

Regular checkups can help to identify and manage any risk factors for type 2 diabetes. Talk to your doctor about any concerns you have and work together to develop a plan to lower your risk of developing the disease.