Type 2 Diabetes Mellitus - Prevention

Type 2 diabetes is a chronic disease that affects millions of individuals globally. While certain risk factors, such as family history and genetics, cannot be changed, here are some practical recommendations for preventing type 2 diabetes via lifestyle changes.

  • A healthy body weight may be achieved and maintained by a balanced diet and frequent physical activity
  • Aim for a BMI in the normal range (18.5-24.9 kg/m2)
  • Consult a certified dietitian for personalised advice on portion sizes and calorie consumption
  • Choose nutrient-dense foods such as fruits, vegetables, whole grains, lean meats, and healthy fats
  • Limit your intake of processed and sugary meals, particularly sugary drinks
  • Control portion sizes to avoid overeating and maintain calorie balance
  • Aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity exercise
  • Strength training activities should be done at least twice a week to develop muscular strength and flexibility
  • Increase your fibre intake by eating whole grains, legumes, fruits, and vegetables
  • Select low-fat dairy products or plant-based substitutes
  • Choose lean proteins such poultry, fish, beans, and tofu
  • Reduce the amount of time you sit or are sedentary
  • Take frequent breaks from extended sitting and participate in modest physical exercise
  • When feasible, stand, stretch, or stroll
  • Use stress-reduction strategies such as deep breathing, meditation, or yoga
  • Engage in relaxing and unwinding activities
  • When required, seek help from friends, family, or a mental health professional
  • Visit your doctor on a regular basis for standard check-ups and screenings