Lifestyle Hacks to Prevent Type 2 Diabetes: 6 small changes with big health benefits

Type 2 diabetes is a lifelong condition caused when the pancreas cannot produce insulin in sufficient amounts, the hormone responsible for managing blood sugar levels in the body. It’s better to take necessary precautions to avoid it as much as possible. A recent study published by ICMR reveals that almost 15.8% of the Indian population is prediabetic. If people start making even small lifestyle changes, they can play a major role in preventing diabetes.

India is the diabetic capital of the world, home to the second-highest population living with Type 2 Diabetes. According to the National Institute of Health (NIH), over 77 million Indians have type 2 diabetes, and predictions say that the number might increase to 134 million by 2045 if proper measures are not taken to control and prevent the same.

Changes that can help prevent Type 2 diabetes

Loss of those extra weight

Several studies show that if people lose at least 7% of their weight, their chances of getting diabetes also reduce by 60%. This is why it's important to maintain a healthy weight. If you are obese, it is important to check your vitals through a full-body analysis and then kick-start your weight loss journey under professional guidance. This cannot be ignored in case of any underlying medical condition.

Switch to a healthy nutritious diet

According to Dr. Mayanka Lodha Seth, Chief Pathologist, Redcliffe Labs, “One key reason for type 2 diabetes is obesity, which results from avoiding nutritious food with quick-to-grab bad carbohydrates, such as processed food, packaged fruit juices, and any food item with high fructose content. Try switching to more plant-based foods, as they provide sufficient fiber, vitamins, and minerals to the body and help manage blood sugar levels.”

Adequate workouts and active lifestyle

A sedentary lifestyle is not just a cause of diabetes but several other lifestyle diseases, such as cholesterol, increased blood pressure, weight gain, heart health issues, and many more, depending on your habits. Regular workouts play an important role in combating all the above-mentioned health disorders and also helping you prevent diabetes. Regular physical activities help you manage a healthy weight and lower blood sugar levels. It also boosts your insulin sensitivity, the hormone responsible for managing blood sugar levels.

Regular health checkups


With all the precautions, one must get regular health checkups. They help you understand your body better, and if there is any hike in blood sugar levels, knowing that in time can help you reverse the condition and keep yourself away from diabetes. Several studies reveal that by making significant lifestyle changes and getting medical help if required, over 15 to 35% of people can reverse prediabetes.

Manage stress

Stress is a significant reason for the onset of Type 2 diabetes as it prevents the pancreas from producing enough insulin, resulting in higher blood sugar levels. It is recommended that interventions be sought that help manage stress, which can enhance the quality of life and result in better glycemic control. Try to stay away from the surroundings and activities that trigger your anxiety levels and hinder your blood sugar management.

Avoid smoking and alcohol

According to Dr. Tarun Kumar, Speciality - Internal Medicine, Manipal Hospital, Ghaziabad, “Smoking increases the risk of developing Type 2 Diabetes by 30-40%, and Alcohol leads to the inflammation of the pancreas, which impairs its ability to secrete enough insulin. When you have a family history of Diabetes or are obese, it is always recommended to take extra precautions to prevent diabetes or at least delay the onset. It is always advised to keep away from smoking and alcohol as they will not only trigger the risk of diabetes but also make it significantly difficult to exercise, manage stress, and stick to other lifestyle changes that can help prevent or manage diabetes.”

Diabetes is a severe lifestyle condition that cannot be reversed; that’s why it is important to take care of your health beforehand and take preventative measures to keep your blood sugar level in control. Type 2 diabetes is the most common, and insulin production can be managed by making a few lifestyle changes. Keep up with your health and get yourself regularly tested, as it helps you know your blood sugar levels and can help you make informed decisions.

Video