2 Ways to Prevent Type 2

Eat right and exercise. Is it really that simple?

Those two efforts give you the best chance at preventing type 2 diabetes. But there are other actions you can take—quit smoking, manage your stress, and get enough sleep.

To eat right and exercise you’ll likely encounter barriers. Your family, community, job or school may make it difficult to make healthy decisions. Media and the food industry contribute to more people having type 2 diabetes as well.

The truth is: You can only control what you can control. So today, focus on your own behaviors that can prevent type 2 diabetes, like eating right and exercising.

Eat Right

First things first, eat a healthy diet. That includes plenty of fruits, vegetables, lean proteins, healthy fats, and whole grains. These foods are packed with nutrients to help you manage your blood sugar levels. Then limit processed foods and saturated fats that you consume.

You should drink right as well. Stick with water, unsweetened tea, or coffee instead of sugary drinks. Drink alcohol in moderation, because alcohol raises your blood sugar levels.


Only 30 minutes of moderate-intensity exercise most days of the week can help prevent type 2 diabetes. Exercise not only helps you lose weight, but it helps your body use glucose for energy. 

Sitting for a long time increases your risk of type 2 diabetes. So get up and add more movement into your day to help prevent or delay the onset of type 2 diabetes.

When you eat right and exercise, that helps you maintain a healthy weight. Obesity is a leading risk factor for type 2 diabetes. So even a small amount of weight loss can reduce your risk. Aim to lose 5-10% of your body weight if you are overweight or obese.

Other Ways

There are other ways to prevent type 2 diabetes. Quit smoking. Manage your stress. Get enough sleep. And get regular checkups, especially if you have prediabetes, or have a family history of type 2 diabetes.

You can prevent or delay type 2 diabetes by making these healthy lifestyle choices. What better time than to start today!