Prevent Type 2 diabetes if you are in the high-risk category with these tips from top diabetologist

Diabetes was always considered a condition that afflicted only the old. But modern medical insights have turned the assumption on its head. Type 2 diabetes builds slowly, almost silently, and often gives subtle symptoms, if you know what to look for. Experts believe there’s a lot we can do to stop it before it begins.

Remember, diabetes doesn’t develop overnight. “It usually takes years,” Dr G. Krishna Mohan Reddy, Senior Consultant Physician and Diabetologist, Yashoda Hospitals, tells Moneycontrol. Obesity, family history, high blood pressure or a largely inactive routine, he warns, can put you in the high-risk bracket. “But that’s no reason to panic. It’s never too late to change course,” he assures.

The secret, says Dr Reddy, lies in simple, steady, everyday habits. “No crash diets, no gym marathons, no fancy routines. Just consistent changes that help your body use insulin better and keep your blood sugar in check.” Even small improvements can have a big impact.

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How to prevent diabetes

Dr Reddy suggests effective tips that you can start doing today

Maintain a healthy weight

Losing even 5–7 percent of your body weight can dramatically improve how your body uses insulin. Think small, manageable steps rather than drastic dieting.

Move more

Aim for 30 minutes of brisk walking, cycling, or swimming at least five days a week. Throw in a bit of strength training twice weekly to boost muscle and improve insulin sensitivity.

Also read | Diabetologist shares everyday foods that help manage diabetes, keep blood sugar steady

Eat smart

It is important to include whole grains, fresh fruit, vegetables, legumes, and lean proteins in your diet. Also, avoid sugary drinks, sweets, foods made of white flour, and processed snacks, as much as possible. If eaten in large quantities, even healthy foods can cause sugar spikes. So, watch the amount.

Quit smoking and limit alcohol

Smoking pushes up the insulin resistance and harms your heart. Too much alcohol can upset your sugar levels and contribute to weight gain. Moderation matters.

Sleep well and manage stress

Lack of sleep and constant stress disrupt hormones that guard your blood sugar. Try relaxation practices, meditation or simple yoga to stay grounded.

Get regular check-ups

If you're over 35 or overweight, keep track of your fasting blood sugar and HbA1c. Monitoring blood pressure and cholesterol helps spot trouble early.

Seek medical guidance when needed

Some high-risk individuals may benefit from preventive medicines like metformin, but only under a doctor’s advice. Never self-medicate.

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