Prevention

Preventing Type 2 Diabetes

Type 2 diabetes is largely preventable. Research consistently shows that lifestyle interventions are more effective than medication for people at high risk.

Physical Activity

✓Aim for 150 minutes of moderate aerobic activity per week (e.g. brisk walking)
✓Include strength training at least twice a week
✓Break up long periods of sitting with movement every 30 minutes
✓Even short 10-minute walks after meals significantly reduce blood glucose spikes

Diet

✓Reduce refined carbohydrates and added sugars
✓Increase fibre from vegetables, legumes, and wholegrains
✓Choose healthy fats (avocado, nuts, olive oil) over saturated fats
✓Control portion sizes — calorie reduction of 500–750 kcal/day aids weight loss

Weight Management

✓Losing 5–7% of body weight reduces progression from prediabetes by over 50%
✓Even modest weight loss improves insulin sensitivity
✓Focus on sustainable lifestyle changes rather than crash diets

Screening & Monitoring

✓Get fasting blood glucose or HbA1c tested at least every 3 years from age 35
✓Screen earlier and more frequently if you have risk factors
✓Monitor blood pressure and cholesterol regularly
✓Use risk assessment tools to identify your personal risk profile

The evidence is clear

The Diabetes Prevention Program — a landmark US clinical trial — found that lifestyle intervention reduced diabetes incidence by 58% over 3 years in high-risk adults. The same intervention in adults over 60 reduced incidence by 71%.