Diabetes: Prevent Type 2 Diabetes with these small daily lifestyle and diet changes

Control stress: Chronic stress increases cortisol, which disrupts blood sugar levels. Try deep breathing, journaling, or even gentle weight training to stay calm and balanced (Image: Canva)

Diabetes doesn’t always arrive with a notice. For many, it creeps in slowly as pre-diabetes, barely noticeable until it’s already affecting your health. However, type 2 diabetes, unlike type 1, is largely preventable. It is a lifestyle condition.

Type 2 diabetes is the result of the body gradually becoming resistant to insulin, a hormone that helps manage blood sugar, says Dr Arush Sabharwal, Bariatric & Metabolic Surgeon, SCOD Clinic, New Delhi. “With the right habits, you can delay or avoid it entirely, and in some cases, even reverse it,” he adds.

Factors such as being overweight, eating too many processed foods, being inactive, and high stress levels contribute to this. “What people don’t realise is that pre-diabetes, the warning phase, can be reversed with smart choices. And even if diabetes develops, bariatric surgery can offer a powerful solution for reversal in suitable cases. The key, however, lies in catching it early and making changes before complications set in,” says Dr Sabharwal.

Also read | Prediabetes symptoms, cure: Regular exercise, healthy diet and metformin help control blood sugar level

Prevention, he says, doesn’t require extreme diets or fitness boot camps. It’s about sustainable, everyday choices. “Most people benefit from small changes done consistently. These include moving more, sleeping better, and cutting back on added sugars and refined carbs. Here’s what you can start doing today to lower your risk,” he says.

Dr Sabharwal shares 5 effective tips to prevent type 2 diabetes:

• Lose the extra weight: Carrying excess belly fat significantly increases your risk of insulin resistance. Just a 5–7 percent reduction in body weight can improve how your body uses insulin.

• Eat with awareness: Swap out sugary drinks and refined snacks for whole grains, lean proteins, vegetables, fruits, and healthy fats like nuts, seeds and avocado to keep blood sugar steady.

• Get active, be consistent: You don’t need to hit the gym. Even 30 minutes of walking, swimming or cycling five times a week helps your muscles use glucose more efficiently.

• Keep stress under control: Chronic stress increases cortisol, which disrupts blood sugar levels. Try deep breathing, journaling, or even gentle weight training to stay calm and balanced.

• Detect early and act: If you’re over 35, overweight, or have a family history of diabetes, regular screening is vital. An HbA1c test can catch rising sugar levels before they spiral.