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Avoiding Diabetes: Lifestyle Strategies to Lower Your Risk

Diabetes is a concerning health condition that impacts blood sugar regulation and increases disease risk when not properly managed. The good news is making certain lifestyle changes can help reduce your chances of developing type 2 diabetes. Let’s explores some evidence-based strategies for avoiding diabetes.

Get Regular Physical Activity

  • Regular exercise helps with blood sugar control and insulin sensitivity. Aim for 150 minutes per week of moderate activity like brisk walking.
  • Strength training 2-3 times a week also provides benefits for diabetes prevention by building muscle mass.
  • If you are new to exercise, start slow and focus on consistency rather than intensity.

Achieve and Maintain a Healthy Weight

  • Excess body fat, especially abdominal fat, is a primary diabetes risk factor. Losing just 5-10% of your body weight can significantly lower your risk.
  • To lose weight, create a modest calorie deficit of 300-500 calories through diet, exercise, or both. Move more and reduce processed foods, sugary drinks, and portion sizes.
  • Keep weight off by continuing healthy lifestyle habits. Weigh yourself regularly and make adjustments as needed.

Prioritize Whole, Minimally Processed Foods

  • Focus your diet on lean proteins, vegetables, fruit, legumes, nuts and seeds. These provide nutrients, fiber and healthy fats.
  • Limit sweets, refined grains like white bread, and processed snack foods which can spike blood sugar.
  • Prepare meals at home as often as possible for better nutrition.

Stay Hydrated

  • Drink water, instead of sugary beverages like soda and fruit juice. Herbal tea and coffee in moderation are healthy choices too.
  • Proper hydration is essential for blood sugar regulation. Aim for half you body weight in ounces of fluids, especially water, as a daily minimum.

Improve Sleep Habits

  • Not getting enough high-quality sleep increases insulin resistance and diabetes risk over time.
  • Try to get 7-9 hours per night. Keeping a consistent sleep/wake schedule helps regulate your circadian rhythm.
  • Limit electronics use before bedtime and create a relaxing bedtime routine.

Manage Stress Levels

  • Chronic stress causes your body to release hormones that raise blood sugar and promote fat storage.
  • Try stress management techniques such as meditation, yoga, deep breathing, and spending time outdoors.
  • Develop healthy coping strategies and make time for unwinding.

Avoiding diabetes requires making smart lifestyle choices and developing sustainable habits. Start incorporating some of these science-backed strategies today to lower your risk and safeguard your future health. Consistency with diet, activity levels, sleep and stress management plays a key role.

I reversed pre-diabetes by overcoming cravings and losing 135 pounds. If you need support, I’m happy to help.

Want to hear about my Crowd Out the Bad Method to Conquer Cravings, Lose Weight, and Avoid Diabetes? Take the First Step with a FREE Consultation and Learn from My 135-Pound Victory Over Pre-Diabetes!


  1. Doug on January 10, 2024 at 11:58 pm

    Six simple steps doesn’t mean it is easy, but is worth the effort.

    • Karen Admin on January 11, 2024 at 9:25 am

      It is absolutely worth the effort Doug.

  2. Tamara on January 11, 2024 at 3:12 am

    I needed to hear this, thank you. I’ve been working on these steps since my cholesterol and glucose levels, as well as my blood pressure, have been measured on the high end recently.
    Great to hear that you managed to avert the pre-diabetes threat, congratulations!

    • Karen Admin on January 11, 2024 at 9:24 am

      I’m happy to help Tamara. If you would like a free consultation, please sign up. You’ll get some more tips.

  3. Kimberly W on January 11, 2024 at 7:14 am

    Great tips, Karen! Easy to follow too, a blog one can return to again and again for a quick boost of inspiration and clear, actionable steps.

    • Karen Admin on January 11, 2024 at 9:23 am

      Thanks Kimberly. This is such an important topic these days.

  4. vidya on January 13, 2024 at 2:06 am

    My DH needs to control his sugar and does follow most of these tips.. though sleep is something we are both working on.

    • Karen Admin on January 13, 2024 at 10:12 pm

      Vidya…adequate sleep is very important in helping to control blood sugar. I would make that a priority.

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