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8 ways to prevent Diabetes

1. What is diabetes like (videos)?

2. Your own risk of getting T2 diabetes?

3. Eight steps to prevent diabetes, & use prediabetes signs.     

1. What is diabetes like? (videos)

Want to know more about what it is like to get everlasting diabetes?  Watch video stories of people like you getting diabetes, and how to avoid diabetes. (remember to ‘skip ads’ in Youtube). Almost 9% of adults in England have it, that is 1 adult in every 11 [Evidence ref. no. 28].

2. Your own risk of getting diabetes?

dynamite 2 Check your own risk of getting Type 2 diabetes, in next 10 years, or the risks of the ones you love. Or could do it now online, using International Diabetes Federation type 2 diabetes risk assessment. Takes 4 minutes.  You can reduce your risks of getting it here.

9 out of every 10 of us with diabetes have Type 2. (I am one of the others, the 1 in 10 of us who have Type 1). The more of these diabetes risks you have, the more likely you are to get diabetes [Evidence reference no. 3].

3. Eight ways to avoid diabetes & use ‘prediabetes’ signs     

Way 1. Have a look at the UK NHS on causes of diabetes, and 8 ways to prevent diabetes here.

Way 2. If you are at risk, ask your GP if you can join the Healthier You: NHS Diabetes Prevention Programme, launched by Public Health England, with NHS England and charity Diabetes UK. This helps people at high risk of Type 2 diabetes reduce their risk by eating foods that reduce diabetes risk, drinking less alcohol, losing weight, more regular exercise and drugs if needed.

video camera Way 3. Watch Pam Cleavely’s Video story, when she was on the way to getting diabetes, but managed to prevent T2 diabetes, using the UK NHS Diabetes Prevention Programme.

Way 4. As the World Health Organisation says, “Effective ways are available to prevent Type 2 diabetes and to prevent complications and early death. Actions that contribute to good health for everyone: exercise regularly, eat healthily, avoid smoking, control blood pressure and control cholesterol” [27]. Starting earlier is easier than later!

big balloon over landscape
In balloon after no prediabetes warning signs

Way 5. You may already have ‘prediabetes‘, as 1 in 3 adults in England does [19]. This is your chance to prevent diabetes later.
Like to take the USA Prediabetes warning signs test? 7 questions. Less than 4 minutes.

If you are at high risk of prediabetes, ask your GP for a blood test (OGTT). If you have it, use it to avoid diabetes. If you get your prediabetes diagnosed early in the 5 years or so that you have it, you have a good chance to prevent diabetes. This means taking small steps to change your ‘Lifestyle‘ [3, 9]. , supported by drugs if needed. So use it or lose it!

overweight person eating
fat person with large bun

Way 6. Type 2 diabetes is often linked to being overweight (with a lot of body fat) [9, 10]. Also a big risk for heart and stroke diseases. Are you overweight? Look at the  NHS weight chart to find out, and their simple tips to lose weight. Try the NHS weight loss plan here?  

Way 7. The new USA Endocrine Society Clinical Practice Guideline, published on 23 March 2019, brought together a group of USA experts to address how best to prevent diabetes in adults aged 65 years and older, using latest research [52]. If you are 65 years or older without known diabetes, they recommend:

  • Ask your GP for a fasting plasma glucose and/or HBA1c screening, to test for diabetes or prediabetes (para 2.1, above). Then ask for screening again every 2 years in your own plan.
  • For those who are found to have prediabetes, they recommend obtaining a 2-hour glucose post oral glucose tolerance test measurement (2.2, above). This is most important for high-risk patients with any of the following: who are overweight, have close relative with diabetes, high risk family background, e.g. South Asian, African, Latino, native American, or Pacific islander.
  • For those who have prediabetes they recommend a lifestyle programme similar to the UK NHS diabetes prevention programme to delay progression to diabetes (2.3, above). This means, as the USA NIH says, less time spent sitting, taking 30 minutes exercise 5 days a week, choosing healthier foods and unsweetened drinks, losing weight and tracking it, having all your vaccinations, getting regular support from your doctor with perhaps useful medications.
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hand points to action

Way 8. Actions? If you think you may already have prediabetes, or are at risk of it, or think you have symptoms of diabetes, get your GP to test you.  Decide with your GP on changes in your lifestyle. Put them in your own health plan.

page updated 01 July 2022.  © 2022 social enterprise™ Ltd.

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