Diabetes is a chronic disease that affects millions of people worldwide. In the United States alone, more than 29 million people have diabetes, with an additional 84 million having prediabetes.

Type 2 diabetes is the most common type of diabetes, accounting for about 90 to 95 percent of all diagnosed cases in adults.

The good news is that type 2 diabetes is preventable with some simple lifestyle changes. Here are seven strategies to help you prevent type 2 diabetes:.

1. Maintain a Healthy Weight

Being overweight or obese is one of the major risk factors for developing type 2 diabetes. When you carry extra weight, especially around your belly, your body becomes resistant to the hormone insulin, which regulates blood sugar.

To prevent type 2 diabetes, aim for a body mass index (BMI) of less than 25.

2. Exercise Regularly

Regular physical activity can help you maintain a healthy weight and reduce your risk of developing type 2 diabetes. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. You can break this up into shorter sessions if needed.

Walking, cycling, swimming, and dancing are great options.

3. Eat a Healthy Diet

A healthy diet can help you maintain a healthy weight and reduce your risk of developing type 2 diabetes. Aim for a diet that is rich in whole grains, fruits, vegetables, lean protein, and healthy fats.

Limit your intake of processed and high-sugar foods.

4. Limit Your Alcohol Intake

Drinking too much alcohol can increase your risk of developing type 2 diabetes. Limit your drinking to no more than one drink per day for women and two drinks per day for men.

5. Quit Smoking

Smoking increases your risk of developing type 2 diabetes, as well as other health problems. Quitting smoking can help you reduce your risk of developing type 2 diabetes, along with many other health benefits.

6. Manage Stress

Chronic stress can increase your risk of developing type 2 diabetes. Practice stress-management techniques such as meditation, deep breathing, or yoga to help manage your stress levels.

7. Get Enough Sleep

Lack of sleep can disrupt your body’s insulin sensitivity and increase your risk of developing type 2 diabetes. Aim for at least seven to eight hours of sleep per night.

By making these simple lifestyle changes, you can reduce your risk of developing type 2 diabetes and improve your overall health and well-being.