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Reduce Your Risk of Type 2 Diabetes in 5 Simple Ways

Dr.Ayushi Bansal 1361 Views
Updated: 16 Jan 2024
Published: 27 Oct 2022
Reduce Your Risk of Type 2 Diabetes

Do you know that 1 in every 11 Indians is formally diagnosed with diabetes? Unlike western countries, Type 1 diabetes is uncommon in India. Around 90% of diabetic patients in India have Type 2 diabetes. The International Diabetes Federation has already warned India about the increasing diabetes burden. It says India might have more than 130 million diabetic patients by 2045. At present, India is among the top-two nations with the greatest number of diabetic patients. Even though diabetes is common, it can be treated. With proper testing and the right lifestyle choices, one can reduce the risk of Type 2 diabetes. Read on to understand the prevention of diabetes in simple steps.

Are You Aware of Type 2 Diabetes?

Most people aren’t even aware of the different types of diabetes in India. Gen Z millennials also show little or no interest in knowing the different types of diabetes. Anyone can experience abnormal blood sugar levels. It is better to understand ways to prevent Type 2 diabetes from ever happening. Every year, World Diabetes Day is celebrated on the 14th of November in India. It aims at spreading awareness related to the management and treatment of diabetes.

We all know that our body cells require glucose (a simple sugar) to perform metabolic activities. Without sugar, the cells won’t have the energy required to complete their tasks. Type 2 diabetes disrupts the movement of sugar in the body. When a person has Type 2 diabetes, the pancreas does not produce the required amount of insulin. Insulin is a hormone required to control the sugar concentration in the body. Also, body cells become non-respondent to insulin due to Type 2 diabetes. Managing the insulin level in the body is important for the prevention of diabetes mellitus.

A few years back, Type 2 diabetes occurred mostly in adults. However, many children are now suffering from obesity. For the same rationale, Type 2 diabetes is now observed in children. Some people still think there is nothing they can do about the prevention of diabetes mellitus. With regular testing and management techniques, you can beat Type 2 diabetes.

Symptoms and Causes of Type 2 Diabetes

Before we know ways to manage Type 2 diabetes, let us quickly discuss the symptoms and causes. Possible symptoms of Type 2 diabetes are as follows:

  • Frequent urination
  • Feeling more thirsty
  • Excessive tiredness
  • An unexpected loss of weight
  • Itching in the area around the genitals
  • Blurriness
  • Slow healing wounds

Some possible causes for Type 2 diabetes are as follows:

  • The increased resistance of the body towards insulin can cause Type 2 diabetes
  • Excess fat in the abdominal region might cause Type 2 diabetes
  • Obesity is a significant cause of diabetes in India
  • People having a family history of diabetes are more vulnerable to Type 2 diabetes
  • Several lifestyle practices might lead to Type 2 diabetes
  • Individuals with polycystic ovarian syndrome are more prone to Type 2 diabetes
  • People aged 45 or more are more vulnerable to Type 2 diabetes

Effective Ways to Reduce the Risk of Type 2 Diabetes

5 ways to minimize the risk of type 2 diabetes

With some lifestyle changes, frequent tests, and preventive measures, you can avoid Type 2 diabetes. Effective ways to reduce the risk of Type 2 diabetes are as follows:

  1. Indulge in Physical Activities

    Lack of physical activity is among the major causes of Type 2 diabetes. You must exercise or perform any other physical activity to reduce vulnerability to Type 2 diabetes. Experts suggest you should perform moderate physical activities for at least 150 minutes (2.5 hours) a week. If possible, you can exercise for at least 30 minutes a day and reduce the risk of diabetes. One can also perform at least 75 minutes of intense physical activity a week to stay protected from diabetes.

    You can start with moderate physical exercises like jogging, ballroom dancing, or cycling. To perform such activities, your body will demand energy. To extract energy, the body will break down the sugar present in the bloodstream. When the sugar concentration comes down, you will stay protected from Type 2 diabetes. One can also indulge in heavy physical exercises like sprinting or swimming to reduce the risk of diabetes mellitus. Why wait for tomorrow when you can start your fitness journey today?

  2. Control Your Eating Habits

    To lead a healthy lifestyle, you will have to control your eating habits. You cannot always rely on processed food items. You do not have to be on a crash diet to lose weight quickly. You can eat enough to satisfy your appetite. According to experts, people suffering from Type 2 diabetes should follow the 80/20 rule for eating. It says that one should eat healthy or plant-based food items 80% of the time. Even if you are eating processed or junk food, keep it to a minimum. Junk food items are high in calories but low in vitamins and minerals. For the same reason, they break down quickly in the body and produce more sugar. Blood sugar levels might be seriously hampered by consuming junk or processed food. Before consuming junk food items regularly, ensure that you know the associated diabetes risk factors.

  3. Quit Smoking

    Smoking is one of the first things to leave for reducing the risk of Type 2 diabetes. Doctors strictly ask diabetic patients to quit all forms of tobacco. When you smoke, you are consuming nicotine which might hamper your blood sugar levels. Nicotine makes the cells in our body less responsive to insulin. For the same rationale, sugar concentration in the body goes up. Smoking also leads to oxidative stress, which is another reason for diabetes mellitus.

    Once you have diabetes, the doctor might also ask you to stop drinking alcohol. By consuming alcohol moderately, you will have a chance of high blood sugar levels. On the other hand, excessive consumption of alcohol might decrease the concentration of sugar in the body. To lead a healthy lifestyle and reduce the risk of Type 2 diabetes, you have to quit smoking and drinking.

  4. Reduce Carb Intake

    Most people control their sugar intake and think they will never catch diabetes. Well, people forget to control their carbohydrate intake to manage Type 2 diabetes. Keep a watch on your carbohydrate and sugar intake to avoid Type 2 diabetes. The blood concentration in your body will go up after consuming more than the required carbohydrates. Simple eating choices can help you avoid Type 2 diabetes. For example, you can try eating brown rice instead of processed white rice.

  5. Reduce the Stress Level

    Stress is one of the major causes of Type 2 diabetes. When a person is stressed out, several hormones are released in the body. These hormones can elevate blood sugar levels quickly. Yoga, meditation, and other means of removing stress will help you in the prevention of diabetes. If you cannot control your stress, seek help and reduce the risk of Type 2 diabetes.


With healthy lifestyle choices, you can remove the risk of Type 2 diabetes. People can also take lab tests at frequent intervals to monitor their blood sugar levels. Take a blood sugar test or A1C test to monitor your sugar concentrations at regular intervals!

To book a Diabetes Test Packages, visit our website or you can even visit our nearest Pathology laboratory for more information.

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