PREVENTION.

Preventing diabetes and obesity requires a combination of healthy habits, a proactive lifestyle, and regular medical care. By making small, consistent changes, you can significantly reduce your risk and enjoy a healthier, more fulfilling life. If you’re unsure where to start, consult with a healthcare provider for personalized guidance. Prevention is always better than cure!

Take steps to protect yourself

Diabetes and obesity are major global health concerns, but the good news is that both conditions can often be prevented or managed with healthy lifestyle choices. By making proactive changes, you can reduce your risk of developing these chronic conditions and improve your overall health and well-being

  • Balance Your Plate: Incorporate whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.
  • Limit Processed Foods: Avoid sugary drinks, processed snacks, and high-calorie fast food.
  • Portion Control: Practice mindful eating to avoid overeating. Pay attention to portion sizes.
  • Low Glycemic Index Foods: Choose foods like whole grains, legumes, and non-starchy vegetables that help keep blood sugar levels stable.

Regular Physical Activity

Staying active is key to maintaining a healthy weight and preventing insulin resistance.

  • Aerobic Exercise: Aim for at least 150 minutes of moderate exercise (e.g., brisk walking, cycling, or swimming) every week.
  • Strength Training: Include resistance exercises at least 2 days a week to build muscle and boost metabolism.
  • Stay Active Daily: Incorporate movement into your daily routine—take the stairs, go for short walks, or stand while working

Weight Management

  • Set Realistic Goals: If you’re overweight, losing just 5–10% of your body weight can significantly reduce your risk of diabetes.
  • Monitor Progress: Regularly check your weight and BMI to stay on track.
  • Seek Support: Work with a healthcare provider, dietitian, or weight-loss program for guidance if needed

What laboratory tests are done to measure my blood fats (Cholesterol or Lipid Levels)?

The level of cholesterol or fats in your blood is measured by a test called a blood lipid profile. This measures the level of a number of different fats in your blood.
The fats that are measured are:
Total cholesterol
HDL Cholesterol (high density lipoproteins)
LDL Cholesterol (low density lipoproteins
Triglycerides
Healthy levels of these fats are:
Total cholesterol less than or equal to 5.0mmol
HDL Cholesterol greater than 1.0mmol
LDL Cholesterol less than 2.5mmol
Triglycerides less than 2.0mmol

What other lab tests am I likely to have done?
A test you will have done regularly (it should be done at least once a year) is your ‘microalbuminuria’ level. This is a laboratory test that is done on a sample of urine. It involves checking for microscopic amounts of protein in your urine.
Small amounts of protein leaking out into your urine is an early sign that your kidneys are developing damage from diabetes (diabetic nephropathy). You can tell if you have kidney damage and also if it is getting worse or not from the amount of protein leaking.
Your microalbuminuria levels should be plotted on a graph over time. Hopefully, these levels will stay low, but if they are rising then this shows there is a problem happening with your kidneys. It is best if your microalbuminuria levels are less than 2.
If your test comes back with raised microscopic protein levels your doctor may ask for you to have the test again. This is because, sometimes, your microalbuminuria levels can be up if you have an infection or even if you have been exercising hard. If they are up for this reason, this is just temporary and not a problem. Repeating the test helps to eliminate a ‘false positive’ for either of these reasons.
You may also have your thyroid hormone levels tested (especially if you have Type 1 diabetes). Checking your thyroid function involves having a sample of blood taken at the laboratory. Some diabetes clinics will check your thyroid function on a fairly regular basis. Your doctor will discuss the results with you.

Learn More

Manage Stress Levels

Chronic stress can lead to overeating and hormonal imbalances, which may increase the risk of diabetes and obesity.

  • Practice Relaxation Techniques: Try meditation, yoga, or deep breathing exercises.
  • Stay Connected: Spend time with loved ones and maintain a strong support system.

Get Adequate Sleep

Poor sleep is linked to weight gain and insulin resistance. Strive for

  • 7–9 Hours of Sleep per Night: Prioritize consistent sleep patterns to improve metabolism and hormonal balance.
  • Sleep Hygiene: Create a calming bedtime routine and avoid screens before bed

    Health Screenings

    Early detection and intervention can prevent diabetes and obesity from developing.

    Track Your Risk Factors: Know your family history, blood pressure, cholesterol levels, and weight.

    Monitor Blood Sugar Levels: If you have risk factors, check your glucose levels regularly.

    Learn About Nutrition: Familiarize yourself with labels and healthy food choices.

    Protect yourself & others

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