How Can We Reduce Diabetes? Real-Life Steps for Real People

10 Proven Ways to Prevent or Reduce Diabetes Risk

These strategies are backed by science, written for real people, and designed to help you take action today.



1. Adopt a Nourishing Diet That Supports Blood Sugar Control

What you eat can make or break your blood sugar levels. The aim isn’t restriction—it’s nourishment.



Choose:

• Wholegrains over refined carbs
• Leafy greens and colourful vegetables
• Lean proteins and healthy fats
• Legumes and lentils

Limit:

• Processed foods
• Sugary drinks
• Large portions of white bread, rice, and pasta

These swaps support stable blood glucose levels, reduce inflammation, and help you maintain a healthy weight. Prioritising healthy food choices can reduce reliance on diabetes medicines over time.



2. Incorporate Movement Into Your Routine

Physical activity helps regulate blood sugar, reduces insulin resistance, and supports mental health.



Try:

• Brisk walks
• Swimming
• Cycling
• Yoga or strength training
• Even household chores or gardening

Moving your body consistently also helps you lose weight, lowers your blood glucose, and improves energy. You don’t need to train like an athlete—just get moving and watch how your blood sugar levels start to improve.



3. Maintain a Healthy Body Weight

Carrying excess body weight, especially around the waist, increases the risk of developing Type 2 diabetes. Even a 5% reduction can significantly improve blood sugar levels.



Strategies That Work:

• Eat more fibre
• Drink more water
• Cook more meals at home
• Prioritise sleep and manage stress
• Be patient with the process

People who gradually lose weight are more likely to maintain it—and see lasting benefits in their blood glucose levels.



4. Prioritise Women’s Health During and After Pregnancy

Gestational diabetes doesn’t always come with symptoms. That’s why screening and education are essential.

If you’ve had gestational diabetes before, you’re more likely to develop Type 2 later in life. However, with the right steps—including healthy eating, movement, and regular monitoring—you can reduce that risk dramatically and support balanced blood sugar levels throughout your life.

5. Monitor Your Blood Sugar to Stay in Control

You don’t need to be diabetic to benefit from monitoring your blood sugar. In fact, it’s one of the most effective ways to prevent complications before they start.

Benefits of tracking include:

• Detect early patterns
• Avoid high blood sugar spikes
• Adjust habits in real-time
• Understand how food and stress affect blood sugar

Tracking your glucose doesn’t need to be daily—but regular awareness builds long-term control of your blood sugar levels.



6. Understand When Medications May Be Necessary

While lifestyle change is the cornerstone of prevention, diabetes medicines sometimes play a critical role. Common options like metformin and other diabetes medicines help regulate glucose levels when lifestyle isn’t enough.

This is not a sign of failure—it’s a layered approach to better health. Always speak with a healthcare provider before starting or changing medications.



7. Prioritise Sleep and Manage Stress

Stress increases cortisol, which raises blood sugar levels. Poor sleep does the same. Long-term stress can trigger high blood sugar spikes, weight gain, and insulin resistance.

Tips to improve both:

• Stick to a consistent sleep routine
• Try meditation or gentle stretching at night
• Reduce screen time before bed
• Speak with a mental health professional if needed

Stress management is a form of healthy eating for your nervous system. It’s just as critical as food and fitness—and critical for balanced blood sugar levels.



8. Prevent Now, Don’t React Later

Too many people wait until symptoms appear before acting. But high blood sugar often develops silently, damaging nerves and organs before you feel anything.

Preventative habits protect:

• Your heart health
• Kidney function
• Vision and eye health
• Long-term independence

If you’ve had gestational diabetes, carry extra weight, or have a family history, now is the time to take action. Prevention is more powerful than cure and helps you maintain a healthy weight long term.



9. Create a Daily Routine That Works for You

Prevention doesn’t need to be complicated. A simple, realistic routine can help regulate your blood sugar and support your health every day. Here’s what a diabetes-prevention lifestyle can look like in a normal, manageable day:



Morning:

• Hydrate with lemon water
• Eat healthy foods—eggs, avocado, wholegrain toast
• Stretch or go for a walk

Afternoon:

• Light lunch—salad with protein, legumes, wholegrains
• Herbal tea over sugary drinks
• Walk after meals to stabilise blood sugar

Evening:

• Home-cooked meal with veg, whole carbs, and healthy fat
• Screen-free time to wind down
• Aim for 7–8 hours of quality sleep

A routine like this builds consistency, improves energy, and reduces the need for medications over time.



10. Quit Smoking and Reduce Alcohol Intake

Smoking significantly increases your risk of Type 2 diabetes and other chronic illnesses. It also affects how your body regulates blood sugar.

Excessive alcohol can impair the liver’s ability to manage blood sugar and often leads to poor food choices that cause spikes. Stick to recommended limits—no more than 10 standard drinks per week, and no more than 4 on any one day—for better blood sugar stability.

What If You’re Pre-Diabetic?

Pre-diabetes means your blood sugar is elevated but not high enough for a Type 2 diagnosis. It’s a crucial window for reversal.

The good news? It’s entirely manageable through diet, exercise, and tracking blood sugar regularly.

A study by the Diabetes Prevention Program found that lifestyle changes were more effective than medication in delaying or preventing Type 2 diabetes.

If you’ve been diagnosed with pre-diabetes:

• Double down on lifestyle changes that improve blood sugar
• Get support from a dietitian, exercise physiologist, or health coach
• Join a diabetes prevention program or local group to monitor blood sugar consistently



How to Support Someone with Diabetes

Supporting a person with diabetes can make a world of difference to their emotional well-being and day-to-day health. It starts with understanding the condition, regular monitoring, healthy eating, physical activity, and medication. As a friend or family member, simply being there to listen without judgment and offering encouragement during lifestyle changes can help ease the mental load of managing a chronic condition.

There are plenty of practical ways to lend a hand without overstepping. You might:

• Prepare balanced, diabetes-friendly meals together
• Offer to exercise with them—walks, yoga, or light strength training
• Attend doctor’s appointments or diabetes education sessions for extra support
• Help them track medication or blood sugar readings if they ask
• Keep healthy snacks on hand, especially if they experience low blood sugar

While friends and family play a key role, sometimes extra support is needed. For those receiving NDIS support, Flame Lily’s NDIS community nursing services can offer personalised diabetes management to ease some of the pressure. Whether it’s assistance with insulin injections, wound care for diabetic ulcers, or education around medication and blood sugar monitoring, our experienced nursing team can help clients manage their diabetes safely and confidently at home.



You’re In Control—One Step at a Time

Whether you're managing a personal risk or supporting someone you love, it's never too early—or too late—to start. Prevention truly is more powerful than cure. By building a lifestyle that supports your wellbeing now, you’re not only reducing your risk of diabetes but also investing in your energy, confidence, and independence for years to come.



Take the first step today—it might be as simple as going for a walk, cooking a healthy meal, or booking your next check-up. Your future self will thank you.