7 tips to prevent type 2 diabetes effectively
Type 2 diabetes is a condition in which the body cannot properly process the sugar in the blood, leading to a persistently high blood glucose level.
Often referred to as a widespread disease, type 2 diabetes is one of the most common long-term (chronic) conditions globally. This term reflects the alarming rise in cases in recent years. The World Health Organization predicts that by 2045, around 700 million adults will have diabetes, with type 2 diabetes being the most prevalent form (WHO, 2023). Preventing type 2 diabetes is therefore crucial, as it not only improves quality of life but can also help prevent serious health complications. In this blog, we explore what exactly type 2 diabetes is, what causes it, how you can test your blood sugar level, and which additional steps can help reduce the risk of developing the disease.
Table of Contents
- What is type 2 diabetes?
- What are the risk factors and causes of type 2 diabetes?
- What symptoms indicate type 2 diabetes?
- How is type 2 diabetes diagnosed?
- Why type 2 diabetes prevention is so important
- 7 measures to prevent type 2 diabetes
- Summary
What is type 2 diabetes?
Type 2 diabetes is the most common form of diabetes and accounts for approximately 90–95% of all diabetes cases worldwide (Medline Plus, 2023). This chronic metabolic disorder is characterized by insulin resistance, meaning the body still produces the hormone insulin in the pancreas but can no longer use it effectively to transport sugar into the cells, where it is needed for energy.
In contrast, type 1 diabetes is an autoimmune disease in which the body’s own immune system destroys the insulin-producing cells in the pancreas, meaning no insulin is produced. While type 1 diabetes is often genetic and typically develops in children and adolescents, type 2 diabetes usually develops gradually over many years and is strongly linked to lifestyle factors (Cleveland Clinic, 2023).
Stages in the development of type 2 diabetes
Below is an illustration that clearly outlines the progression of type 2 diabetes:
Source: adapted from CDC, 2024; Medline Plus, 2023
| Stage | Explanation |
|---|---|
| 1 – Insulin resistance | Body cells become less sensitive to the hormone insulin. Insulin transports glucose from the blood into the cells. Decreased sensitivity of the cells leads to more glucose remaining in the blood. Blood sugar levels begin to rise. |
| 2 – Compensatory insulin production | The pancreas produces more insulin in an attempt to manage the elevated blood sugar. |
| 3 – Prediabetes | Insulin-producing cells become overworked. Blood glucose levels are elevated, but still below the threshold for type 2 diabetes. |
| 4 – Type 2 diabetes | Progression occurs if no action is taken. The amount of insulin produced is no longer sufficient to transport glucose into the cells. Persistently high blood glucose levels. |
Source:Medline Plus, 2023; WHO, 2023
What are the risk factors and causes of type 2 diabetes?
The risk factors and causes contributing to the development of type 2 diabetes are diverse, and understanding them is already a key step toward preventing the disease. It is rarely a single factor that leads to type 2 diabetes; rather, multiple factors interact to increase the risk and accelerate the disease’s progression.
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Genetic predisposition: Genetics play a significant role in the development of type 2 diabetes. People with a family history of the disease have a higher risk of developing it themselves. Certain genes can affect the body’s insulin sensitivity, making insulin resistance more likely.
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Age: The risk of developing type 2 diabetes increases with age, particularly after the age of 45. Age-related metabolic changes and decreased physical activity can reduce insulin sensitivity. Loss of muscle mass and increased body fat further exacerbate this. Preventive measures become especially important as we age.
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Ethnicity: People of African, Latin American, Indian, and Asian descent have a higher risk of developing type 2 diabetes, partly due to a genetic tendency toward insulin resistance. Additionally, socioeconomic factors may limit access to healthy food and medical care, complicating both prevention and treatment. Cultural dietary patterns may also play a role (Pharm et al., 2019).
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Overweight and obesity: Excess weight, especially visceral fat (fat stored in the abdominal cavity), is strongly linked to insulin resistance. Fat cells can release inflammatory substances that impair insulin’s function and increase the risk of diabetes.
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Unbalanced diet: A diet high in processed foods, sugars, and saturated fats can increase the risk of type 2 diabetes. These foods cause rapid spikes in blood glucose and, when consumed regularly, contribute to insulin resistance.
- Lack of physical activity:Inactivity can lead to weight gain and promote insulin resistance. Regular exercise, on the other hand, supports the body’s ability to use insulin and helps maintain a healthy weight.
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Impaired glucose tolerance: People with prediabetes already have elevated blood sugar levels that do not yet meet the criteria for diabetes, but which indicate existing insulin resistance. Prediabetes is often a precursor to diabetes if no appropriate action is taken.
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Hormonal changes: Hormonal shifts, such as those seen in gestational diabetes or polycystic ovary syndrome (PCOS), can increase the risk of type 2 diabetes. Gestational diabetes indicates temporary insulin resistance during pregnancy, which increases the likelihood of developing diabetes later. PCOS is associated with long-term insulin resistance.
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Stress and lack of sleep: Chronic stress affects hormones that regulate blood sugar and may increase the risk of type 2 diabetes. Stress triggers the release of cortisol, which raises blood glucose levels to supply energy during stressful situations. Prolonged stress is therefore associated with elevated blood sugar and may encourage insulin resistance. At the same time, lack of sleep is linked to poorer lifestyle choices, especially in diet (Cleveland Clinic, 2024).
Sources: Mayo Clinic, 2023; Cleveland Clinic, 2023
By understanding the factors that influence the development of this disease, targeted lifestyle changes can be made that not only reduce the risk of developing diabetes but also improve overall health and quality of life.
Do you want to take your health into your own hands?
Take a moment to consider whether you can identify certain risk factors for type 2 diabetes in your own life. Do you have a family history of diabetes, lead a predominantly sedentary lifestyle, or could your eating habits be improved? These questions can help you assess your personal risk.
In this context, the weight balance test from Homed-IQ can be a useful addition to type 2 diabetes prevention. The test measures key health markers directly related to diet, weight, and lifestyle, including blood lipid values such as HDL, LDL, and triglycerides, as well as HbA1c—a marker that reflects the average blood sugar level over the past two to three months. Additionally, thyroid levels are assessed, as they also influence metabolism.
If you are specifically interested in your blood sugar levels, the HbA1c blood sugar test from Homed-IQ offers a convenient way to actively monitor your blood sugar and detect early signs of prediabetes or diabetes.
What symptoms indicate type 2 diabetes?
To effectively prevent type 2 diabetes, you should pay attention to early signs and symptoms that may indicate an imbalance in blood sugar levels. Below are early warning signs and typical symptoms of type 2 diabetes that can help you recognize any unusual changes and take timely action.
Early signs that may indicate blood sugar problems:
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Increased thirst
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Frequent urination
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Increased hunger
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Blurred vision
Common symptoms of type 2 diabetes:
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Fatigue and exhaustion
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Slow or delayed wound healing
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Frequent infections
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Numbness or tingling in hands or feet
If you experience these symptoms, you should not ignore them. Instead, consult a doctor or perform a blood sugar test yourself (NIDDK, 2017).
How is type 2 diabetes diagnosed?
Type 2 diabetes is usually diagnosed through a combination of blood tests that measure blood glucose levels—such as the HbA1c test, which reflects the average blood sugar over the past two to three months—fasting blood tests, and the glucose tolerance test, along with the presence of symptoms. An HbA1c level of 6.5% or higher may indicate diabetes (MedlinePlus, 2023).
Why type 2 diabetes prevention is so important
A persistently high blood sugar level, as seen in type 2 diabetes, can cause serious damage throughout the body. It primarily damages blood vessels, forming the basis for a range of severe diseases.
Type 2 diabetes can harm the arteries, leading to cardiovascular diseases such as heart attack and stroke. People with diabetes are twice as likely to suffer a heart attack or stroke compared to those without diabetes (Heartfoundation, 2024). High blood sugar also damages small blood vessels that supply the kidneys and the retina in the eyes, which can result in kidney damage and retinopathy. These complications may impair vision or even lead to blindness. Additionally, the disease can trigger nerve damage (neuropathy), causing numbness, tingling, and pain—especially in the legs.
These potential complications highlight how important effective prevention is in stopping the onset and progression of diabetes, and in avoiding serious health problems (Mayo Clinic, 2023).
7 measures to prevent type 2 diabetes
To minimize the risk of type 2 diabetes, conscious choices in lifestyle and nutrition are essential. The following tips offer practical steps to reduce your diabetes risk:
Know your risk
Evaluate your personal risk factors for type 2 diabetes, including your genetic predisposition and family history, lifestyle factors such as diet and physical activity, and pre-existing conditions like high cholesterol. Understanding these risks enables you to take more targeted preventive measures.
Maintain a healthy weight
Achieve and maintain a healthy weight through a balanced diet and regular physical activity that you enjoy. If needed, seek support from a nutritionist or fitness trainer. Balance your calorie intake with your level of physical activity (NIDDK, 2016).
Stay active
Regular physical activity is important for maintaining a healthy weight and improving the body’s insulin sensitivity. To avoid becoming overwhelmed, set realistic, small goals. Incorporate movement into your daily routine to create a habit you can maintain long term. A workout buddy can help you stay motivated. You can also use apps or fitness trackers to monitor your progress. It is recommended to do at least 150 minutes of moderate to vigorous aerobic activity per week, spread over at least three days, and include strength training 2–3 times per week (Colberg et al., 2016).
Eat a healthy diet
A healthy diet helps stabilize blood sugar levels, avoid spikes, and maintain a healthy weight. A key concept is the glycemic index (GI), which measures how quickly certain foods raise blood sugar levels. Foods with a low GI raise blood sugar more slowly and steadily than high-GI foods. The following foods help prevent diabetes:
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Vegetables and legumes: Choose fiber-rich, low-starch vegetables (broccoli, cabbage, leafy greens) and legumes to stabilize blood sugar.
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Whole grains: Opt for whole grain products over refined grains (e.g., white wheat) to slow blood sugar increases.
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Lean protein: Choose lean sources of protein (tofu, nuts, seeds, poultry) to promote satiety without spiking blood sugar.
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Healthy fats: Use unsaturated fats from avocados, olive oil, and nuts, and avoid saturated and trans fats found in fried foods and processed snacks.
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Fruits: Choose fruits with a low glycemic index (berries, citrus fruits).
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Hydration: Drink plenty of water and avoid sugary beverages.
Source: Mayo Clinic, 2023
Avoid smoking and excessive alcohol
Smoking reduces the effectiveness of insulin, and smokers have a 30–40% higher risk of developing type 2 diabetes than non-smokers. The more you smoke, the greater the risk. Heavy alcohol consumption can also raise blood sugar levels, as alcohol contains many calories and carbohydrates, contributing to weight gain and making blood sugar management more difficult (American Diabetes Association, 2024; WHO, 2023).
Manage stress effectively
Since long-term stress affects blood sugar levels, effective stress management is a key component of diabetes prevention. Set clear boundaries in your work and personal life to avoid burnout. Include relaxing activities you enjoy in your routine. Social support from friends and family, as well as learning breathing exercises, are also helpful strategies. If needed, seek professional psychological help (Mayo Clinic, 2023).
Use regular health checks
Get regular health screenings to monitor your health and detect early signs of type 2 diabetes. These check-ups should include monitoring your blood sugar levels as well as other key health indicators like blood pressure and cholesterol levels. This can help prevent or reduce diabetes-related complications.
Summary
Type 2 diabetes is a chronic metabolic disorder in which the body is unable to properly process blood sugar, resulting in persistently elevated glucose levels. The disease develops gradually—beginning with insulin resistance, followed by increased insulin production, prediabetes, and eventually type 2 diabetes. Preventive measures are critical, as they can help delay or avoid disease progression and prevent serious health complications. The seven key prevention tips include: recognizing risk factors, maintaining a healthy weight, regular physical activity, healthy eating, avoiding smoking and excessive alcohol, effective stress management, and regular health check-ups.
