Physical activity keeps your body using up blood sugar efficiently and makes your body more responsive to insulin. For at least 45 minutes a day, aim for moderate exercise.
It is possible to decrease your risk of type 2 diabetes by just losing 5 to 10% of your weight, particularly if you have some excess belly fat.
Reduce ultra-processed foods and added sugars and add whole grains, fruits, vegetables, nuts, and lean proteins to meals.
Small portions of food regulate blood sugar levels and avoid excess intake, particularly in calorie control.
Use healthier cooking habits such as baking or roasting rather than deep-frying, and use olive oil instead of butter or lard.
Poor sleep quality can influence your appetite and blood glucose levels, elevating your risk for diabetes.
Reducing caffeine intake and limiting alcohol consumption close to bedtime may enhance sleep quality and metabolic health.
Smoking increases your risk of prediabetes by impacting insulin action and harming cells, so quitting is an essential step.
Regular blood glucose tests monitor your progress and direct any necessary changes or medications to avoid type 2 diabetes.