Last Updated:November 09, 2025, 09:52 IST
Early screening and healthy habits can prevent or delay Type 2 diabetes. Learn simple lifestyle changes and expert tips for better blood sugar control.
Type 2 diabetes is characterized by insulin resistance (when body cells fail to respond effectively to insulin) and pancreatic dysfunction (when the pancreas cannot secrete enough insulin).
Type 2 Diabetes Mellitus (T2DM) is one of the most common metabolic disorders globally and in India, it has reached epidemic proportions. The condition is characterized by insulin resistance (when body cells fail to respond effectively to insulin) and pancreatic dysfunction (when the pancreas cannot secrete enough insulin). Left untreated, T2DM can lead to serious complications. However, with timely screening and specific lifestyle changes, the onset of the disease can often be prevented, delayed, or even reversed at an early stage.
Dr Shashank Joshi, Endocrinologist, Lilavati Hospital, Mumbai, shares all you need to know:
Early Detection is Crucial
Regular screening is essential for people with risk factors such as a family history of diabetes, abdominal obesity, sedentary lifestyle, hypertension, or polycystic ovarian syndrome (PCOS).
Tests such as fasting blood glucose (FBG), HbA1c (glycated hemoglobin), and the oral glucose tolerance test (OGTT) can help detect prediabetes early. In such cases, proactive lifestyle modifications can effectively reverse the condition and prevent progression to diabetes.
Lifestyle Changes: The First Line of Defense
Research shows that diabetes risk can decrease by almost 58% with just a 5–10% reduction in body weight.
A balanced lifestyle can make a powerful difference:
Diet: Follow a low-calorie, low-carbohydrate, high-fiber diet.
Exercise: Engage in moderate-intensity physical activity for 150–300 minutes per week.
Sleep: Ensure 7–8 hours of restful sleep daily.
Stress Management: Practice yoga, meditation, or mindfulness to manage cortisol levels, which play a crucial role in blood sugar control.
Together, these measures improve insulin sensitivity and glucose metabolism, the two key pillars of diabetes prevention.
To a great extent, Type 2 diabetes can be prevented. Maintaining euglycemia (normal blood sugar levels) through early diagnosis, balanced nutrition, regular exercise, and periodic screening can significantly reduce the risk of long-term complications such as neuropathy, nephropathy, and cardiovascular disease.
Awareness and timely action are the first steps toward prevention.
Dr. Joshi’s Prevention Mantra, “Eat slowly, eat on time, eat right. Walk more, do yoga, sleep well and on time. Take a one-hour digital detox and don’t forget to smile.”
Simple Measures That Make a Difference
Sitting is the new smoking.
Multiple 5-minute brisk walks throughout the day can help.
Build muscle, strength training improves metabolism.
Visit your doctor regularly.
Smile and stay stress-free.
Focus on protein-rich foods.
Avoid sweets, fried and fast food, and ultra-processed items.
Be happy, active, and healthy.
About the Author
Swati Chaturvedi is a seasoned media professional with over 13 years of experience in journalism, digital content strategy, and editorial leadership across top national media houses. An alumna of Lady Shri Ram …Read More
Swati Chaturvedi is a seasoned media professional with over 13 years of experience in journalism, digital content strategy, and editorial leadership across top national media houses. An alumna of Lady Shri Ram … Read More
First Published:
November 09, 2025, 09:52 IST
Disclaimer: Comments reflect users’ views, not News18’s. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
