How to prevent or delay type 2 diabetes: what the evidence says

Type 2 diabetes is common, but it is not inevitable. For many people, steady lifestyle changes can lower the chance of developing it or delay it. This article explains what the NIDDK, CDC and NHS say about prevention. It cannot promise that any person will avoid diabetes, because genes and age also play a part.

Can type 2 diabetes be prevented?

The NIDDK describes lifestyle steps that may prevent or delay type 2 diabetes. Not every case can be prevented, and the NIDDK notes that age, family history and ethnic background cannot be changed.

Know your risk

The NIDDK lists things that raise the chance of prediabetes, which often comes before type 2 diabetes. These include overweight or obesity, being 35 or older, a family history of diabetes, being physically inactive, smoking, a history of gestational diabetes, and certain conditions such as polycystic ovary syndrome and sleep apnea. Many people with prediabetes have no symptoms, so a blood test is the only way to know.

Steps the NIDDK describes

• Lose a modest amount of weight. The NIDDK suggests losing 5% to 7% of your starting weight, which it says would be about 10 to 14 pounds for someone who weighs 200 pounds. It describes a reduced-calorie eating plan for this.
• Be physically active. The goal is at least 30 minutes of physical activity on 5 days a week. Beginners should start slowly and ask a health care professional which activities suit them.
• Eat healthier. Choose smaller portions and lower-fat foods, and drink water instead of sweetened drinks.
• Get enough sleep. The NIDDK lists sleep as part of weight management and prevention.
• Ask your doctor about medicine. The NIDDK says to ask whether a diabetes medicine could help prevent or delay type 2 diabetes. This is a decision for you and your doctor.

Structured programmes

The CDC describes a recognised lifestyle change program as an evidence-based option for preventing or delaying type 2 diabetes, and says health professionals can screen patients for prediabetes and refer them. The NIDDK refers to the National Diabetes Prevention Program and describes the Diabetes Prevention Program research as evidence that risk can be reduced. The NHS suggests asking your doctor or nurse about its Diabetes Prevention Programme.

After gestational diabetes

The NIDDK says people who had gestational diabetes still have a higher chance of developing type 2 diabetes within 5 to 10 years. Its suggestions include getting tested 6 to 12 weeks after delivery, testing every 3 years if blood glucose is normal, becoming more active, choosing healthy foods and breastfeeding.

Get tested

Prevention starts with knowing your numbers. The NIDDK says adults may be tested if they are 35 or older, or if they have overweight or obesity plus other risk factors, and that people with risk factors but normal results may be retested at least every 3 years. People with prediabetes should be tested for type 2 diabetes every year.

Small changes the NHS suggests

For people with type 2 diabetes, the NHS recommends building meals around fruit, vegetables, wholegrains and pulses, limiting processed foods high in salt and sugar, and making one small change at a time. It also suggests limiting alcohol. It advises talking to a health professional before starting a very strict diet, especially if you take diabetes medicine.

When to see a doctor

Talk to a doctor about testing if you have any risk factor, a family history, or symptoms such as strong thirst, passing urine often, tiredness or blurred vision. Check with a doctor before starting a new exercise or diet plan if you have a health condition.

Seek urgent care for severe symptoms such as trouble breathing, confusion, fainting, or stomach pain with vomiting. In an emergency, call your local emergency number (112 in India, 911 in the United States).

This article is for education only and does not replace advice from your own doctor.