How to Prevent Type 2 Diabetes

How to Prevent Type 2 Diabetes 

Type 2 Diabetes Prevention Week, taking place from the 26th of May to the 1st of June 2025, is a crucial time to raise awareness about how to prevent type 2 diabetes. With millions at risk in the UK, understanding the steps to reduce your chances of developing this condition is essential. 

According to Diabetes UK, over 4.3 million people in the UK live with diabetes, and around 90% of those have type 2 diabetes. 

Understanding Type 2 Diabetes and Prediabetes 

Type 2 diabetes occurs when your body becomes resistant to insulin or doesn’t produce enough insulin, causing elevated blood sugar levels. Prediabetes is a warning stage where blood sugar is higher than normal but not yet high enough to diagnose diabetes. Without management, prediabetes often leads to type 2 diabetes.

Diabetes Symptoms to Look Out For 

• Knowing the early signs can help you take action: 
• Increased thirst and frequent urination 
• Unexplained weight loss 
• Fatigue 
• Blurred vision 
• Slow-healing sores 

If you notice these symptoms, it's important to get tested promptly. 

Testing for Diabetes 

One of the best ways to catch type 2 diabetes early or identify prediabetes is through regular testing. The HbA1c test measures your average blood sugar levels over the last two to three months. It’s a simple blood test and doesn’t require fasting. The NHS recommends HbA1c testing for anyone at risk of type 2 diabetes, especially if you're overweight, inactive, or over 40. 

How to Reduce Type 2 Diabetes Risk 

There are effective ways to reduce your risk of developing type 2 diabetes: 

Maintain a Healthy Weight 

Losing even a small percentage of your body weight can greatly reduce your risk. Aim for a 5-7% weight loss, which can be achieved through gradual changes. According to the CDC Diabetes Prevention Programme, this level of weight loss can lower your risk of type 2 diabetes by up to 58%.

Adopt a Balanced Diet 

Eating a healthy diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats supports blood sugar control and weight management. Avoid sugary drinks and highly processed foods. Research from the British Nutrition Foundation highlights that wholegrain starchy foods are a key source of fibre, which is linked to a reduced risk of type 2 diabetes, heart disease, and certain cancers.  

Increase Physical Activity 

Engage in at least 150 minutes of moderate-intensity exercise each week, such as brisk walking or cycling, alongside strength training. The NHS recommends this level of activity for managing weight and reducing diabetes risk.

Monitor Your Health 

Regular health check-ups, including blood sugar and cholesterol levels, are important to stay ahead of diabetes risk. 

How to Avoid Type 2 Diabetes with Early Action 

Taking proactive steps early can help avoid type 2 diabetes altogether. If you have prediabetes, lifestyle changes can prevent progression to diabetes in many cases. 

Take Our Risk Assessment Quiz 

If you're wondering about your own risk, try our Type 2 Diabetes Risk Quiz. It's a quick and easy way to understand your current health and what steps you can take to reduce your chances of developing type 2 diabetes. 

 
Additional Reading 

• How Do You Get Tested for Diabetes
• Could a Weight Loss Diet Prevent Diabetes 

Get Your Free HbA1c Test Today

Early detection through a HbA1c test can help you manage your health proactively. Order online or book a call back now.