Some simple steps to help reduce your risk of Type 2 diabetes

In the UK, more and more people are being diagnosed with Type 2 diabetes, a condition that affects how the body processes sugar (glucose). It can feel overwhelming, especially when you hear about the risks associated with it. But here's the good news: Type 2 diabetes can often be prevented or delayed by making some simple, sustainable changes to your lifestyle.

Whether you're concerned about your health or simply want to stay ahead of the game, here are some practical steps you can take to help reduce your risk of developing Type 2 diabetes. Remember, small changes can add up to big results, and it's never too early (or too late) to start looking after your health;

1. Maintain a Healthy Weight

One of the most important steps in reducing your risk of Type 2 diabetes is keeping your weight within a healthy range. Being overweight, particularly around your tummy area, makes your body less efficient at using insulin. But the good news is that even losing a small amount of weight can make a real difference. You can maintain a healthy weight by;

• Choosing more whole foods (diet quality): Focus on eating plenty of fruits, vegetables, lean proteins (like chicken, fish, and beans), and whole grains (think brown rice, oats, and wholemeal bread).

• Portion control (diet quantity): Try to listen to your body and eat until you're satisfied, not overly full. You might find using smaller plates helps with portion control.

• Taking it slow: Gradual weight loss is more sustainable and better for your long-term health than rapid weight loss so don't be disheartened if things are progressing slower than expected.

  
  

2. Get Moving Regularly

Physical activity is key in reducing your risk of diabetes. Exercise helps lower blood sugar levels, increases insulin sensitivity, and is one of the most effective ways to manage your weight. You don’t have to run marathons or be a gym expert—small changes, done consistently, can make a big difference. Some simple ways to get moving include;

• Start walking: Walking is one of the easiest, affordable and most enjoyable ways to get active. Try to walk for at least 30 minutes a day—whether it’s a brisk walk to the shops, around the park, or a lunchtime stroll at work.

• Get creative: Dancing, cycling, gardening, or even housework can all count towards your daily activity. Think of ways to incorporate such activities into your daily lifestyle to make things easier and more natural for you

• Make it social: Exercising with a friend or family member can help keep you motivated and make it more fun and sustainable.

  
  

3. Eat a Balanced Diet, Full of Nutrient-Rich Foods

A healthy, balanced diet is essential for reducing your risk of Type 2 diabetes. The way you eat affects your blood sugar levels, and choosing foods that are higher in fibre and low in processed sugars can help keep your body working optimally;

• Fibre-rich foods: Whole grains, legumes, fruits, and vegetables are high in fibre help regulate blood sugar levels. Try gradually swapping white bread and rice for brown versions or whole grains like quinoa and barley.

• Healthy fats: Incorporate healthy fats into your diet from sources like avocado, nuts, seeds, and olive oil. These fats can help support your heart health.

• Lean proteins: Opt for lean sources of protein, such as fish, chicken, tofu, eggs, and pulses, to support your muscle health and keep you feeling full.

• Cut back on sugar: Reduce your intake of sugary snacks, fizzy drinks, and highly processed foods. These can cause your blood sugar levels to spike, increasing the risk of insulin resistance over time. Start small and gradually so it's realistic and achievable and remember to celebrate those small wins you're achieving.

  
  

4. Stay Hydrated with Water

You might not think about it much, but staying hydrated is a key factor in managing your overall health. Drinking enough water helps keep your body functioning properly, aids digestion, and supports your kidneys in flushing out waste. Some tips to help with hydration include;

• Drinking water throughout the day: Keep a bottle of water with you, and try to aim for 6–8 glasses a day (more if you're active or it's a hot day).

• Choose water over sugary drinks: Sugary drinks like fizzy's and fruit juices can cause your blood sugar to rise. Alternatives include water, herbal teas, or even sparkling water with a slice of lemon or lime.

• Herbal teas: Unsweetened herbal teas like peppermint, chamomile, or green tea are great alternatives to sugary drinks and can be consumed hot or cold.

  
  

5. Monitor Your Blood Sugar Levels Regularly (If You’re at Risk)

If you're at higher risk of developing type 2 diabetes, keeping a proactive eye on your blood sugar levels can help you highlight any early warning signs. If you have a family history of diabetes, are overweight, or have high blood pressure, it’s especially important to stay proactive about your health. You can;

• Get regular check-ups: Speak with your GP about getting your blood sugar levels checked. They can advise on how often you should have tests based on your risk factors.

• Know your numbers: If your blood sugar levels are higher than normal but not yet high enough for a diagnosis of diabetes, this is known as pre-diabetes. If caught early, lifestyle changes can help reverse prediabetes and prevent the progression to full-blown Type 2 diabetes. Ask your GP for more information regarding referrals to Type 2 Diabetes Prevention Programmes in your area.

  
  

6. Sleep Well

Sleep is so much more important than we often give it credit for. Poor sleep can affect how your body responds to insulin. Ensuring you get enough restful sleep is an easy way to improve your overall health and reduce your risk. To help support good sleep hygiene;

• Stick to a routine: Going to bed and waking up at the same time each day helps regulate your body's internal clock.

• Limit screen time before bed: The blue light from phones and computers can often interfere with your sleep, so try to avoid screens at least an hour before you go to bed.

• Create a calming bedtime routine: Consider reading a book, practising relaxation techniques, or having a warm bath to help you wind down.

  
  

7. Manage Stress Effectively

Stress can affect your hormones and make it harder for your body to manage blood sugar levels. Finding ways to cope with stress is crucial in reducing your risk of diabetes. Some stress-relieving ideas include;

• Relaxation techniques: Practice mindfulness, meditation or deep breathing exercises to help reduce stress levels.

• Stay connected: Spending time with family and friends or seeking support through community groups can help you cope with everyday stress.

• Take breaks: Regular breaks throughout your day, especially if you're working long hours, can help lower stress and boost your mental well-being.

If you're concerned about your stress levels, have a chat with your GP to access services and resources (often free) to help manage your symptoms.

8. Don’t Smoke

Smoking is another risk factor for Type 2 diabetes, as it can increase insulin resistance. If you smoke, consider seeking support to quit. Your GP can offer advice on resources and programs to help you stop smoking for good.

9. Regular Check-ups with Your GP

Finally, don't underestimate the value of regular visits to your GP. If you're worried about your risk of Type 2 diabetes, talk to your GP about what steps you can take to stay healthy. They can help you create a plan based on your personal health needs.

Reducing your risk of Type 2 diabetes doesn't require drastic changes, but by making small, consistent and sustainable improvements to your diet and lifestyle, you can significantly improve your chances of staying healthy. It’s all about finding balance—enjoying life, making choices that support your health and work for you, and taking proactive steps toward a healthier future.

So, why not start today? Your body will thank you for it in the years to come.