Published on
April 4, 2025
Just a few simple changes can make a real difference in preventing diabetes.
(Reviewed by Tess Bredesen, Director of Cognitive Nutrition)
Diabetes is one of the fastest-growing health crises worldwide, yet many people underestimate its severity. In focus groups, many people ranked it far below other diseases, viewing it as manageable. But this perception isn’t just misleading — it’s dangerous.
Type 2 diabetes often develops gradually, with no obvious symptoms. By the time it appears on a routine blood test, blood sugar may have been elevated for years — silently damaging blood vessels and nerves — particularly in the eyes, kidneys, feet and heart.
Untreated diabetes affects nearly every part of the body, but the good news is, with early detection and small daily habits, many of these complications are preventable — and even reversible.
Type 2 diabetes is a chronic condition that affects how your body processes sugar. It’s often linked to a combination of genetics and lifestyle factors — such as poor sleep, chronic stress, a diet high in refined carbohydrates or ultraprocessed foods, low activity levels, and excess weight. Over time, these factors disrupt the body’s ability to regulate blood sugar — a delicate system that relies on the right balance of insulin and glucose — ultimately leading to insulin resistance and elevated blood sugar levels.
Your risk for type 2 diabetes increases if you’re over 45, carry extra weight — especially around your midsection — are physically inactive, or have a family history of the disease. Other factors, such as prediabetes, a history of gestational diabetes, high blood pressure, abnormal cholesterol levels, or polycystic ovary syndrome (PCOS), can also raise your risk. Risk also varies across populations, with some ethnic and genetic backgrounds more susceptible than others.
Roughly 1 in 10 adults worldwide — over 460 million people — are living with prediabetes, and that number is rising. Prediabetes is an early warning sign that your body is struggling to regulate glucose, and without lifestyle changes, it often progresses to type 2 diabetes.
“I tell my patients that while you can't control family history, what you can control is making small changes to lower your risk,” said Dr. Sharon Orrange, Associate Professor of Clinical Medicine at Keck USC School of Medicine, who specializes in diabetes prevention. “These changes include eating well, exercising regularly, sleeping well, and incorporating mindfulness into your daily routine,” she said.
To find out how your body is processing sugar and your risk for diabetes, ask your doctor about a hemoglobin A1C (also known simply as “A1C”) test. This simple blood test measures your average blood sugar over the past two to three months, doesn’t require fasting, and can be done with a quick blood draw.
Catching even mild elevations early gives you the opportunity to take action. Focusing on five key behaviors — sleep, food, movement, stress management and connection — can help bring your blood sugar back into a healthy range and significantly lower your risk of developing type 2 diabetes.
Here are some simple Microsteps to help you get started.
Go to bed and wake up at the same time every day — even on weekends.
Sleep might not be the first thing that comes to mind when thinking about diabetes prevention, but studies have shown that lack of sleep impairs our ability to regulate glucose. Consistent, quality sleep helps maintain a healthy circadian rhythm, which plays a key role in blood sugar stability.
Shut down screens at least 30 minutes before bedtime.
Blue light from screens disrupts melatonin production, a hormone that signals to your body that it’s time to sleep.
Try listening to a guided meditation before bed or practicing a few yoga poses.
A calming bedtime ritual supports better sleep and blood sugar control.
If you like oatmeal, mix in some seeds or nuts.
While most cereals are simple carbohydrates, oats are complex carbohydrates that, especially when paired with some nuts and berries, will start your morning with balanced blood sugar levels. What you eat and drink has a powerful effect on your blood sugar and metabolic health. “A diet rich in whole, unprocessed foods that are rich in fiber, protein and healthy fats isn’t just good nutrition; it’s a daily investment in stable blood sugar, metabolic health, and long-term disease prevention,” said Tess Bredesen, Thrive Global's Cognitive Nutrition Director.
Start your dinner with salad.
You’ll increase your fiber intake and get full faster. Frequent salad eating is also associated with a lower risk of glucose intolerance.
Start your morning with a glass of water with a splash of lemon or lime juice. Staying hydrated throughout the day is also important, said Bredesen. “Drinking enough water helps your cells process glucose efficiently, reducing the risk of insulin resistance and type 2 diabetes.”
If you like coffee, enjoy drinking one or two cups a day.
Some studies suggest that drinking coffee may help lower your risk of developing type 2 diabetes thanks to its antioxidants and possible effects on insulin sensitivity. But before increasing your caffeine intake, consider checking with your doctor to ensure it’s right for you.
Take a 10-minute walk after finishing your meal.
Even light movement after a meal helps lower blood sugar naturally. Regular movement is one of the most effective ways to lower your diabetes risk. It not only supports weight management, but also improves insulin sensitivity and helps lower blood sugar levels. Regular exercise has been shown to reduce the risk of developing diabetes by up to 58% in high-risk individuals. But you don’t need intense workouts — just 30 minutes of walking each day can have a big impact.
Set a timer to get up and stretch once every hour.
Prolonged sitting can interfere with how your body uses insulin. Taking a quick stretch or a short walk around your house or office each hour can help keep your metabolism active and your blood sugar levels in check.
Turn housework into a movement boost.
Vacuuming, sweeping, and even putting away laundry all count as movement. Look for ways to add extra steps into your daily routine — it all adds up.
Take a walk-and-talk call.
Next time you're on the phone with a friend or colleague, use the opportunity to move. Walking while talking is a great way to fit more activity into your day.
Stress Management
Watch a Thrive Reset whenever you feel anxious or stressed.
When your body’s under stress, it releases cortisol — a hormone that raises your blood sugar and makes your cells less responsive to insulin. Mindfulness practices like deep breathing, a 60-second Thrive Reset, stretching, or even a short walk can lower cortisol levels and help regulate blood sugar more effectively.
Step outside for ten minutes a day.
Spending time in nature can help you relax, refocus, and lower your stress levels — all of which support metabolic health.
The next time you’re at a family gathering, ask about diabetes risk in your family tree.
A family history of type 2 diabetes means you’re more likely to develop the disease, but there are steps you can take to lower your risk. “When my patients come to see me, I start by telling them ‘if you have a first-degree relative (a parent or sibling) with type 2 diabetes, you have a 20 to 25% chance that you too will develop it,’” said Dr. Orrange.
Schedule a nutritious dinner with a friend.
Sharing food with others, either by cooking a meal at home or eating out at a healthy restaurant, builds emotional connection and reinforces smart choices.
Talk to a friend about their health goals.
Diabetes prevention isn’t something you have to do alone. Having an accountability buddy makes new habits easier to stick with. Sharing your well-being journey with someone you trust can keep you motivated and inspired.
Elaine Lipworth is an award-winning journalist and broadcaster who has reported for a variety of BBC shows and other networks. She has written about film, lifestyle, psychology and health for newspapers and magazines around the globe. Publications she’s contributed to range from The Guardian, The Times and You Magazine, to The Four Seasons Hotel Magazine, Marie Claire, Harpers Bazaar, Women’s Weekly and Sunday Life (Australia). She has also written regularly for film companies including Fox, Disney and Lionsgate. Recently, Elaine taught journalism as an adjunct professor at Pepperdine University. Born and raised in the UK, Elaine is married with two daughters and lives in Los Angeles.