Diabetes is one of the fastest-growing health conditions worldwide. The number of people living with diabetes increased from 200 million in 1990 to 830 million in 2022, making diabetes prevention an important global health priority. While not all types of diabetes can be prevented, many cases of prediabetes and type 2 diabetes can be delayed or prevented through healthy lifestyle choices.
The good news is that small, consistent changes can make a big difference. Preventing diabetes is not about strict diets or drastic changes overnight. It’s about building habits that support long‑term health and wellbeing.
Move more throughout the day
Regular physical activity helps the body use insulin (a hormone that helps control blood sugar) more effectively and supports healthy blood sugar levels. Exercise also benefits heart health, mood, sleep and overall wellbeing.
Try to:
- Aim for at least 150 minutes of moderate physical activity each week, spread across several days
- Include activities you enjoy, such as walking, cycling, swimming, dancing or gardening
- Break up long periods of sitting by standing, stretching or taking short walks
Remember: every movement counts. Even small increases in activity can make a meaningful difference.
Choose balanced, nourishing foods
Healthy eating plays a key role in reducing the risk of type 2 diabetes. A balanced diet helps maintain healthy blood sugar levels and supports weight management.
Consider:
- Fill half your plate with vegetables and fruit
- Choose whole grains instead of highly processed grains
- Include lean sources of protein such as beans, lentils, fish, eggs or poultry
- Limit sugary drinks and processed snacks where possible
- Drink plenty of water throughout the day
Healthy eating patterns don’t need to be perfect. Focus on sustainable choices most of the time.
Focus on healthy lifestyle habits
Excess body fat, particularly around the waist, is linked to a higher risk of developing type 2 diabetes. Positive lifestyle habits, such as regular activity, balanced nutrition, quality sleep and stress management, can reduce risk regardless of starting point. Even modest weight loss can help lower diabetes risk and improve overall health.
Instead of focusing on rapid weight loss, aim for gradual, sustainable habits:
- Regular physical activity
- Balanced meals
- Consistent sleep patterns
- Mindful eating and portion awareness
Small changes maintained over time are most effective.
Prioritize sleep and manage stress
Sleep and stress may not be the first factors people think about when considering diabetes prevention, but both can affect hormones that influence appetite, blood sugar regulation and energy levels, making healthy habits easier or harder to maintain. Healthy sleep and stress patterns make it easier to maintain positive habits.
Helpful strategies include:
- Aim for seven to nine hours of quality sleep each night
- Create a regular sleep routine
- Practice relaxation techniques such as deep breathing, mindfulness or meditation
- Take short breaks throughout busy periods
When people are well-rested and less stressed, they are often better able to make healthy choices throughout the day.
Know your risk factors
Some risk factors, including age, family history, ethnic background and a history of gestational diabetes, cannot be changed. But understanding personal risks supports early action.
Talk with a healthcare professional if you:
- Have a family history of diabetes
- Are concerned about your blood sugar levels
- Have conditions that may increase risk, such as high blood pressure or overweight and obesity
- Experienced gestational diabetes during pregnancy
- Haven’t had a health check in several years and want to understand your risk
Early awareness and regular health checks help identify issues before they become more serious.
A healthy future starts today
Preventing type 2 diabetes doesn’t require perfection. It comes from a series of small, sustainable steps repeated over time. Whether it’s taking a daily walk, choosing more nutritious meals, improving sleep habits or learning more about personal risk factors, each positive action helps build long‑term health.
By making healthy choices today, individuals can lower their diabetes risk and support overall wellbeing for years to come.
Disclaimer: The information provided here corresponds to reliable sources, however, these are not officially related to WTW or any of its products.
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