Lauren Studer, APRN-CNP
Certified Nurse Practitioner
Carey Medical Center

Are you concerned about developing diabetes, especially if it runs in your family? While some risk factors cannot be changed, healthy lifestyle choices can significantly reduce your risk of developing type 2 diabetes. For people with prediabetes, early changes to diet, physical activity, and other daily habits may help return blood sugar levels to a healthier range.

Being overweight or carrying excess fat around the abdomen can increase the risk of insulin resistance, a condition in which the body does not respond to insulin as effectively as it should. A waist circumference greater than 40 inches for men or 35 inches for women may indicate increased risk.

Other risk factors include physical inactivity, a diet high in processed foods and sugary beverages, increasing age, family history, previous gestational diabetes, polycystic ovary syndrome (PCOS), obstructive sleep apnea, and smoking. Knowing your individual risk factors can help you make changes that may have the greatest impact on your health.

One of the best places to start is with your diet. Try filling half your plate with non-starchy vegetables, such as broccoli, spinach, or green beans. Choose whole grains over refined carbohydrates like white bread and white rice, and reach for fresh fruit instead of foods with added sugars. Limit soda, sweet tea, and other sugary drinks. Paying attention to portion sizes can also help manage carbohydrate and calorie intake.

Staying hydrated is important, although fluid needs vary based on activity level, weather, and overall health. Make water your primary beverage and drink regularly throughout the day. While 64-128 ounces of water daily is a common goal, individual needs vary. Talk with your healthcare provider about the amount that is appropriate for you, particularly if you have a medical condition that affects your fluid needs.

Physical activity is another important part of managing blood sugar. Adults should aim for at least 150 minutes of moderate-intensity activity each week, such as brisk walking. Taking a short walk after meals may also help your body manage blood sugar. If 30 minutes of exercise at once feels overwhelming, break it into shorter sessions throughout the day.

Strength training can provide additional benefits. Exercises such as lifting weights or using resistance bands help build and maintain muscle, support bone health, and improve overall physical function. Pairing regular exercise with lean sources of protein can also support muscle health and help you feel satisfied after meals.

Other healthy habits matter, too. If you smoke, consider taking steps to quit. Limit alcohol, prioritize adequate sleep, and find healthy ways to manage stress. Together, these habits can improve your overall health and reduce your risk for several chronic conditions.

Finally, keep up with routine visits to your primary care provider. Regular checkups and recommended laboratory testing can identify elevated blood sugar and other health concerns early, often before symptoms develop. Your provider can help you understand your results, assess your personal risk, and recommend realistic changes based on your health needs.

You do not need to change everything at once. Small, consistent changes to your diet, activity, and daily habits can make a meaningful difference in keeping your blood sugar in check and reducing your risk of type 2 diabetes.