Diabetes is a complex chronic disease that affects around 537 million people worldwide. Diabetes occurs when there is too much glucose in the blood because of problems with the hormone insulin. There are several different types of diabetes, the two most common are type 1 and type 2 diabetes. In this article, we will be sharing advice for preventing type 2 diabetes, but first let’s explain the difference between these two main types.
What is the difference between type 1 and type 2 diabetes?
Type 1 diabetes is an autoimmune condition where the body can’t make the hormone insulin because the body has destroyed the insulin producing cells in an autoimmune response. It usually develops in childhood or adolescence although it can develop in adults too. Type 1 diabetes requires lifelong insulin management and medication, and unfortunately there is no cure.
Type 2 diabetes is when the body doesn’t make enough insulin or the insulin it makes doesn’t work properly, which is also known as ‘insulin resistance’. It can develop at any time, but it is more common in adults over 25 years old. There are many risk factors, which we will share later in the article, but it isn’t an autoimmune condition, so it is managed in a different way to type 1 diabetes.
Can type 2 diabetes be reversed?
It is certainly possible for people with type 2 diabetes to go into remission. Remission is the preferred term because ‘reversed’ makes it sound permanent and that is not the case, it can develop again. Remission also looks different for different people and isn’t always achievable. This is why it is important to take steps to prevent type 2 diabetes from developing in the first place.
Type 2 diabetes risk factors
There are several risk factors that may increase the likelihood of developing type 2 diabetes. Some risk factors are out of your control such as age, family history and ethnicity. However, some risk factors are manageable, and these are the key factors to focus on when trying to prevent type 2 diabetes from developing.
Type 2 diabetes risk factors include:
- Being overweight or obese as fat can increase insulin resistance.
- Physical inactivity and lack of exercise.
- Smoking
- Having an unhealthy diet high in sugar, processed foods, and unhealthy fats.
- Excessive alcohol drinking.
- Diabetes can develop at any age, though the risk increases with age.
- A family history of type 2 diabetes.
- There’s a higher risk for people of South Asian, African Caribbean, or Black African descent.
- Having Polycystic Ovary Syndrome (PCOS).
- Developing gestational diabetes during pregnancy can increase the risk of developing type 2 diabetes later.
- If you have ever had, or have, high blood pressure.
- Regularly experiencing poor sleep, too much, or too little sleep.
- Some mental health conditions, including depression and bipolar disorder.
- Having prediabetes.
This list of risk factors isn’t exhaustive, and new research is being conducted to identify more causes and influences of the disease.
What is prediabetes?
One of the risk factors listed above is prediabetes which is when blood sugar levels are higher than normal, but not high enough for a diagnosis of type 2 diabetes. Prediabetes does not have symptoms so it is difficult to recognise without blood glucose tests, however the same risk factors that can cause type 2 diabetes, can cause prediabetes.
Making lifestyle choices to prevent type 2 diabetes
As we mentioned earlier, you can’t control all the risk factors that can lead to type 2 diabetes. However, with lifestyle choices, the risk can be greatly reduced. These include:
- Focusing on a nutritious diet
- Getting regular exercise
- Losing and managing weight healthily
- Quitting smoking
- Improving sleep
Focusing on a nutritious diet
Eating a well-balanced diet is easier said than done but it is key to cutting down on food and drinks that aren’t healthy and increasing the amount that is good for you. The NHS recommend The Eatwell Guide which explains how a well-balanced diet works, and allows for the freedom to still enjoy food and drinks.
Even the small reduction of added sugar, salt, and fats to food can make a big difference, as can swapping out processed snacks for fresh fruit and vegetables.
Getting regular exercise
Another ‘easier said than done’ lifestyle change is regularly exercising. Exercise helps your body in so many ways, it’s not just a preventative measure for type 2 diabetes, but can improve your physical and mental health enormously.
Recommended physical activity guidelines in the UK for adults ages 19 to 64 include:
- Strengthening activities at least 2 days a week.
- 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week.
- Spreading the exercise evenly over 4 or more days of the week.
- Reducing time spent sitting or lying down.
- Breaking up periods of inactivity with movement.
Losing and managing weight healthily
Wait, are all these lifestyle changes easier said than done? Yes, lifestyle changes are a huge challenge. That is why it’s important to approach them safely and healthily. Before embarking on major changes to the way you live, consulting your doctor can be a good idea.
Losing weight has been linked to putting type 2 diabetes into remission so it makes sense to try and lose weight if you need to, before you have type 2 diabetes.
Doing this in a healthy way includes the other lifestyle changes we’ve mentioned in this section, but can also comprise of:
- Avoiding crash and fad diets.
- Setting realistic weight loss goals.
- Swapping high-fat, high-sugar, and high-salt options for lower versions and less of them.
- Reducing processed foods.
- Reducing alcohol intake.
- Planning food shopping in advance.
- Cooking more meals from scratch.
- Trying bulk meal preparation, which is especially helpful for lunches.
- Keeping it affordable.
It is possible to lose weight and enjoy the food and drinks we love, with a few compromises.
Quitting smoking
Smoking is heavily linked to developing type 2 diabetes, but there are a range of proven methods available to help people quit. Not smoking won’t only reduce your chances of developing type 2 diabetes, but many other illnesses too.
Improving sleep
Struggling to sleep well is a common issue but important to remedy if possible. Good sleep hygiene tends to involve giving yourself a cool, dark room to sleep in, with plenty of time to rest, and limiting screen time, caffeine, and alcohol in the hours before bed.
Meditation, music, and calming scents can help people drift off easier too. If there is something more complex going on, speak to your doctor.
Making lifestyle changes to prevent type 2 diabetes is not a quick, nor easy, challenge – and challenge it is. However, it is possible, and forming healthier habits in life helps prevent other illnesses and diseases too.
Our mission at Afon Technology is to empower people on their health journeys to prevent type 2 diabetes by developing Glucowear™, the world’s first non-invasive continuous glucose monitor.
Making Lifestyle Choices to Prevent Type 2 Diabetes FAQs
What are the key lifestyle factors that influence the risk of developing type 2 diabetes?
Unfortunately the list of lifestyle factors that influence the risk of developing type 2 diabetes is long and mostly centres around some of the most difficult habits to give up. Sedentary jobs where we’re glued to our desks, eating food with little nutritious value, smoking, poor sleep hygiene, and drinking too much alcohol to name a few.
How does regular exercise contribute to preventing type 2 diabetes?
Regular exercise is one of the most effective ways to prevent type 2 diabetes. Not only because it can contribute to weight loss, but because exercise affects insulin by helping it work better. Regular exercise also contributes to better sleep and less stress which are also risk factors for type 2 diabetes.
What dietary changes are recommended for lowering the risk of type 2 diabetes?
Everyone’s diets are different and require personalised changes to lower the risk of type 2 diabetes. Either through eating less fat, eating less sugar, eating more wholefoods, incorporating more fresh fruit and vegetables into your diet, or a combination of all of them. They key is to have a balanced diet that focuses on healthy protein, fats, and carbohydrates.
How can technology, such as CGMs, support lifestyle changes in diabetes prevention?
Continuous monitoring of glucose levels gives people a breakdown of what food, drinks, activities, and environments affect their blood sugar. Once you know what your normal levels are, a CGM guides and motivates users to make choices that benefit their health over the long term, with insights and analytics to support their journey. Glucowear™ is a non-invasive CGM in the style of a watch that monitors blood glucose levels using a low radio frequency.
What practical steps can someone take to create a sustainable, healthy lifestyle?
Creating a sustainable healthy lifestyle doesn’t happen overnight, for most people it starts with setting small goals and building on them over time, so they become habits and part of daily life. Although this journey is different for everyone, seeking support from friends, family, and other people in the same situation as you, as well as healthcare professionals can be a great help.
Tracking progress over time is another helpful method for measuring your progress which can be valuable when you need motivation.
