How to Prevent Diabetes in 4 Natural Ways

November is American Diabetes Month, and this is the perfect time to raise awareness about diabetes and how you can prevent it. 

About 98 million American adults (1 in 3) people in the United States have prediabetes. About 11.3% of the U.S. population has been diagnosed with diabetes. The numbers are not getting lower either. The prevalence of diabetes has become alarming and it’s about time for people to take action. 

At first, many people might brush off the early signs of prediabetes, thinking it’s no big deal. But ignoring these warning signs can lead to serious health changes down the road, and life as we know it can change dramatically. The good news is that there are natural and effective ways to prevent diabetes that don’t require popping pills or undergoing complicated treatments.

So, what can you do to protect your health? Here, we’ll explore 4 natural (and very simple) ways to prevent diabetes and live a healthier lifestyle.

1. Eat more plant foods

This is not encouraging you to go fully vegan or plant-based. If you are a dire meat lover who just can’t give up on meat just yet, then don’t worry. 

To prevent diabetes, you need to put more plant foods into your diet. You can lessen the meat and replace it with more proportions of fiber-rich vegetables.

Studies show that people who are omnivorous yet eat more plant foods have a lesser risk of diabetes compared to heavy meat-eaters. 

Eating “sugary” fruits does not increase the risk of diabetes, just in case you have this question. Instead, it’s the high dietary fat that can heighten the risk. Also, Read our: Free Downloadable Resources

2. Have sufficient sleep

Did you know that people with too little and too much sleep both have the same effect on people when it comes to diabetes?

People who either sleep less or too much have a 30% increased risk of developing type 2 diabetes. Having a sufficient number of eight hours of sleep is enough to improve blood sugar control. 

The right hours of sleep are so important that it is considered as both prevention and treatment of type 2 diabetes. Just make sure to avoid any screen time 30 minutes before sleeping. 

3. Do a variety of exercises

It is no secret that exercise can lower blood sugar levels as well as the risk of having diabetes. The best thing about this natural prevention is that you don’t have to go extreme with your routine. 

You can go for about 20 minutes walking or biking each day and that already makes a big difference to your health compared to someone with no exercise at all. 

However, people with diabetes are required to exercise for 30 minutes with a mix of moderate to vigorous activities in which both strength training and aerobic exercise should be included.

4. Build better relationships

Studies have shown that people with adverse childhood experiences tend to have an increased risk of diabetes by 32%. Unfortunate circumstances such as trauma, poverty, and abuse can heavily change one’s genes and bodily functions. In most cases, the experiences result in high levels of fatty acids, glucose, and insulin caused by stress. 

When you have better relationships, you are open to social support and your healthy emotional well-being allows you to manage diabetes better. After all, social connectedness plays a vital role not only in mental health but also in your physical state. 

What to Do Now?

Share these tips to spread awareness before it’s too late! These steps, no matter how small or simple they are, can have a great impact on your health -- especially if you’re being consistent with your routine. 

I also invite you to check out my Thrive Bites Podcast episode titled Can Diabetes Go Into Remission? with Dr. Mahima Gulati. Dr. Gulati is a triple board-certified physician specializing in Endocrinology, Diabetes, and Metabolism. In this episode, we explore the exciting possibility of achieving remission from diabetes through lifestyle changes. 

It’s not enough, you say? Well, don’t worry. Dr Colin Zhu is board-certified in Lifestyle Medicine. For anyone looking for expert advice, a lifestyle medicine specialist can help you create sustainable habits that support long-term wellness.

Still, it pays to be extra mindful of your daily routine and habits. Slowly making changes on your own can be enough to prevent diabetes in the long run. Because remember: 

"Health is not valued till sickness comes."

After all, as the proverb reminds us, “It’s better to be safe than sorry.”