How Do You Prevent Diabetes?

Understanding Diabetes

Over 130 million Americans have diabetes or prediabetes, affecting nearly 40% of all adults. Unfortunately, cases continue to climb as processed foods and sedentary lifestyles become the norm. Diabetes is classified into two types:

• Type 1 diabetes is an autoimmune condition that destroys insulin-producing cells. While it requires lifelong management, it is highly treatable. 
• Type 2 diabetes develops when your body stops using insulin effectively, often due to diet, inactivity, and excess weight. With lifestyle changes, medication, and weight loss, Type 2 diabetes can be managed — and, in some cases, reversed. 

Uncontrolled diabetes increases your risk of stroke, heart disease, kidney failure, vision loss, and nerve damage. The financial burden of treatment can also be substantial. So how do you prevent diabetes? Through everyday lifestyle changes that are achievable and sustainable.

Identify Your Risk Factors

First step: Understand your own risk of developing diabetes. Key factors include a family history of diabetes, being overweight or over 45 years old, and having high blood pressure or cholesterol. If any of these apply to you, talk to your healthcare provider about scheduling a screening. Catching prediabetes early gives you the best chance to prevent it from progressing.

Focus on Healthy Eating

What you eat plays a major role in preventing diabetes. Choose meals with plenty of fruit, veggies, whole grains, and lean proteins. Limit added sugars and processed foods. Strategies like meal planning and paying attention to your portion sizes make healthy eating easier to maintain over the long term.

Exercise

Physical activity is one of the most powerful tools in preventing diabetes. Aim for at least 150 minutes of moderate aerobic activity each week — swimming, cycling, or any other exercises you enjoy. Add strength training twice a week to build muscle, which helps your body use glucose efficiently. Even small changes matter. Take the stairs, park farther away, or go on a walk around the neighborhood after dinner.

Maintain a Healthy Weight

Research shows that losing just 5–7% of your body weight can significantly reduce your risk of developing diabetes. For someone who weighs 200 pounds, that comes out to 10–14 pounds. Set small, achievable goals over time. Consider working with a dietitian for additional support.

Get Checkups and Screenings

Annual wellness visits and blood sugar screenings are essential for catching problems early on. If your blood work shows prediabetes — blood sugar readings that are higher than normal, but not yet diabetes — you still have a window to make changes. Ask your provider about the CDC’s National Diabetes Prevention Program.

Manage Your Stress and Sleep

Chronic stress and poor sleep disrupt your blood sugar regulation, making prevention harder. Build habits that support both stress reduction and sleep consistency: a bedtime routine, meditation, time outdoors, and prioritizing rest whenever you can.

Partner with The Alpine Center

Ready to take control of your health and prevent diabetes? At The Alpine Center, Sarah Sato, NP, and Dr. Christopher R. Fox provide personalized care that goes beyond one-size-fits-all recommendations. With their concierge approach, you’ll create a prevention plan tailored to your lifestyle and receive ongoing support. Contact us at 720-923-7209 to schedule your appointment today.