World Diabetes Day: 6 Diabetes Prevention Tips

Every year, on November 14th, we mark World Diabetes Day to raise awareness about the growing impact of diabetes worldwide and to promote ways to prevent the condition. With millions of people affected globally, it’s more important than ever to focus on proactive health measures.

Whether you are at risk of type 2 diabetes or simply looking to maintain a healthier lifestyle, taking steps to prevent the onset of type 2 diabetes can make a significant difference.

In this article, we’ll provide strategies from our experienced carers on how to support someone living with diabetes. We will also share six practical tips to help you reduce your risk of type 2 diabetes and lead a healthier, more active life.

What is diabetes?

Diabetes is a chronic condition that affects how your body processes glucose (sugar), a primary source of energy for cells. Normally, the hormone insulin helps glucose enter your cells, but in people living with diabetes, this process is disrupted. As a result, glucose builds up in their bloodstream, leading to various health complications over time if not managed properly.

What are the types of diabetes?

There are three main types of diabetes:

Type 1 diabetes: An autoimmune condition in which the body’s immune system mistakenly attacks insulin-producing cells in the pancreas. People with type 1 diabetes require insulin injections to manage their blood sugar levels.
Type 2 diabetes: This is the most common form of diabetes. It occurs when the body becomes resistant to insulin or when the pancreas doesn’t produce enough insulin.
Gestational diabetes: This type develops during pregnancy and usually goes away after giving birth, though it can increase the risk of type 2 diabetes later in life for both the mother and child.

Supporting someone living with diabetes

Living with diabetes, whether type 1 or type 2, can be challenging, but having the right support makes all the difference. Whether it’s a family member, friend, or someone you care for, offering the right kind of assistance can help them manage their condition more effectively and improve their quality of life.

Here are some ways to provide support to someone living with diabetes:

Educate yourself about diabetes: Understanding the basics of diabetes—how it affects the body, its symptoms, and treatment options—will help you provide better support. You’ll be more prepared to assist with day-to-day management and respond to potential complications.
Encourage a healthy lifestyle: Promote healthy eating habits and regular physical activity by engaging in these activities together. This not only helps the person manage their blood sugar but also reinforces a supportive environment where they don’t feel isolated in their efforts.
Assist with meal planning: Diabetes management often involves careful meal planning. Help by preparing balanced meals or learning more about carbohydrate counting, which is essential for managing blood sugar levels.
Be a listening ear: Diabetes can be stressful and emotionally draining. Providing emotional support, listening to their concerns, and offering encouragement can reduce anxiety and help them stay positive.
Help with medication management: Ensure they stay on track with medications, whether it’s reminding them to administer insulin or take oral medications on time or helping organise their medications. Be familiar with their treatment plan in case they need help.
Stay alert to signs of complications: Knowing the signs of blood sugar imbalances (high or low) can make a big difference in preventing emergencies. Learn how to recognise symptoms like dizziness, fatigue, sweating or confusion, and know how to respond appropriately.

Six diabetes prevention tips

Our expert diabetes carers have shared these six diabetes prevention tips in honour of World Diabetes Day. While type 1 diabetes is not preventable due to its autoimmune nature, type 2 diabetes can be influenced by lifestyle factors. This means that by making certain changes to your daily habits, you can significantly reduce your risk of developing type 2 diabetes.

Here are six practical tips to help prevent type 2 diabetes and maintain a healthier lifestyle:

1. Keep your weight in check

Maintaining a healthy weight is essential for type 2 diabetes prevention, especially if you’re overweight. Even a modest weight loss can lead to significant health benefits. Many studies have shown that losing just a small percentage of your body weight, combined with regular physical activity, can greatly reduce the risk of developing type 2 diabetes. Every pound you lose can contribute to a healthier you and lower your risk of the condition.

Attempting to lose weight or maintain a healthy weight can be challenging, so it’s important you get support from friends, family and your healthcare team. The NHS has some great recommendations to get you started.

2. Increase activity levels

Staying active offers multiple benefits, such as helping you:

Lose weight
Lower blood sugar levels
Improve insulin sensitivity, which helps regulate blood sugar

For most adults, the following exercise goals can aid in weight loss and maintaining a healthy lifestyle:

Aerobic Exercise: Aim for at least 150 minutes of moderate to vigorous aerobic activity each week, such as brisk walking, swimming, cycling or running. Try to do at least 30 minutes on most days.
Resistance Exercise: Engage in resistance training two to three times per week to build strength, improve balance, and stay active. This can include weightlifting, yoga or bodyweight exercises.
Reduce Inactivity: Breaking up long periods of inactivity, such as sitting at a desk, can help control blood sugar. Try standing, walking or doing light movements every 30 minutes.

3. Stop smoking

Quitting smoking is crucial for overall health and plays a significant role in type 2 diabetes prevention. Smoking can increase insulin resistance, making it harder for your body to regulate your blood sugar levels. Additionally, smokers are at a higher risk for complications related to diabetes, such as heart disease and nerve damage.

If you’re trying to quit, consider seeking support through counselling, support groups or smoking cessation programs. Many resources are available to help you on your journey to becoming smoke-free, and the benefits of quitting can be seen in both your immediate health and long-term well-being.

The NHS has resources available to help you quit.

4. Eat a healthy diet

Plant-based foods offer essential vitamins, minerals and carbohydrates, which are crucial for energy. Carbohydrates come in the form of sugars, starches and fibre. Fibre is the part of plant foods that your body can’t digest, yet it plays a vital role in your diet.

Eating fibre-rich foods supports weight management and reduces the risk of type 2 diabetes.

Make sure your diet includes a variety of nutritious, fibre-packed options, such as:

Fruit
Non starchy vegetables, including leafy greens, broccoli and cauliflower
Legumes such as beans, chickpeas and lentils
Whole grains like whole-wheat pasta, brown rice, whole oats and quinoa

Fibre offers several health benefits, including:

Slowing the absorption of sugars, helping to stabilise blood sugar levels
Reducing the absorption of fat and cholesterol
Addressing heart-related risk factors like blood pressure and inflammation
Promoting fullness, which helps control calorie intake

It’s also important to avoid “bad carbohydrates,” which are low in fibre and nutrients but high in sugar. This includes items like white bread, pastries, white flour pasta, fruit juices and processed foods containing sugar or high-fructose corn syrup.

5. Cut back on alcohol

Excessive alcohol intake is associated with a higher risk of developing type 2 diabetes. Since alcohol is also high in calories, drinking frequently can also hinder weight loss efforts.

Guidelines suggest limiting alcohol consumption to no more than 14 units per week, spread evenly over three to four- days. It’s also beneficial to have a few alcohol-free days each week.

Binge drinking—consuming large amounts of alcohol on one or two days—raises your risk of other health issues, including certain cancers. Moderation is key for both your weight and overall health.

6. Cut down on salt

Consuming too much salt can raise your blood pressure, which increases your chances of developing heart disease and stroke. High blood pressure is also associated with a higher risk of type 2 diabetes.

Try to keep your salt consumption to no more than one teaspoon (6g) per day. Many pre-packaged foods, such as bacon, sausages, crisps and ready-made meals, already contain high amounts of salt, so it’s important to read food labels and opt for lower-salt options.

Cooking meals from scratch allows you to better control how much salt you’re consuming. Instead of relying on salt for flavour, experiment with herbs and spices to add a tasty twist to your dishes.

When to See a GP

It’s important to see your GP as soon as possible if you notice any of the main symptoms of diabetes, which may include:

Excessive thirst
Frequent urination, especially at night
Persistent tiredness
Unexplained weight loss or muscle loss
Itching around the genitals or recurring thrush
Blurred vision

Type 1 diabetes can develop rapidly, sometimes within just a few days or weeks. Weight loss is a common early sign of type 1 diabetes, but it’s less frequent in type 2 diabetes.

In contrast, many people with type 2 diabetes may go years without knowing they have it, as early symptoms are often mild or go unnoticed altogether.

Diabetes care in the comfort of home

If you or a loved one live with diabetes, then you know there’s a lot to consider staying well. From daily diet, exercise and monitoring to monthly and bi-annual medical checks. It can be stressful and overwhelming at times.

Here at Trinity Homecare, we have over 25 years of experience in caring for and supporting people with diabetes in their homes. We offer personalised diabetes care plans to allow you to continue living the way you want to – in the comfort of your own home.

We offer a free enquiry and assessment service with no obligation. Our professional and compassionate team is available seven days a week from 7:30 a.m. to 5:30 p.m. to take your call.

World Diabetes Day: Six Diabetes Prevention Tips