Approximately 13-14% of the world's adult population, meaning one in every seven people, is living with Type 2 Diabetes. Moreover, this rate has increased significantly over the last 30 years. Dr. Funda ÖZTÜRK, Specialist in Endocrinology and Metabolic Diseases, reminds us that according to International Diabetes Federation data, 16% of adults in Turkey have diabetes, emphasizing that the main reasons for this increase are unhealthy lifestyle, deterioration in eating habits, and obesity.

However, according to experts, preventing Type 2 diabetes to a large extent is possible with correct lifestyle changes. Dr. ÖZTÜRK lists the most effective methods to prevent diabetes, based on scientific data.

Move Regularly and Exercise

According to research, regular exercise can reduce diabetes risk by about 40%. A 2001 study conducted in Finland showed that exercise and calorie restriction reduced diabetes risk by 58%. In addition to aerobic exercises, resistance exercises that strengthen muscles also contribute to blood sugar control by increasing insulin sensitivity.

Dr. ÖZTÜRK states that everyone should start with a program suitable for their own capacity and recommends:

•    30 minutes of brisk walking per day
•    Active movement on at least three days of the week
•    Muscle-strengthening exercises twice a week

Eat Healthily and Maintain Weight Control

Diet plays a critical role in preventing diabetes. Particularly, the Mediterranean diet stands out as a model that reduces diabetes risk by 20-30% in many meta-analyses. In a 2024 study in China with 12,575 people, it was observed that as adherence to the Mediterranean diet increased, the risk of developing new diabetes decreased by 17% for each point increase.

Recommendations for preventing diabetes:

•    Increase consumption of vegetables, fruits, whole grains, legumes, and nuts
•    Avoid red and processed meats
•    Limit refined carbohydrates, sugary drinks, and foods containing fat and sugar
•    Avoid rapid weight loss diets that are unsustainable

Know Your Risk If There is a Family History of Diabetes

Genetic predisposition is an important factor in the development of Type 2 Diabetes.

Dr. Funda ÖZTÜRK states that individuals with diabetes in their first-degree relatives have a higher risk and emphasizes the need to track family health history. This information serves as an important warning to take earlier precautions.

Reduce Screen Time

Long hours spent in front of the television, computer, and phone can lead to inactivity and indirectly increase the risk of diabetes. It is scientifically proven that prolonged sitting increases insulin resistance.

Recommendations:

•    Limit time spent in front of screens
•    Take short breaks every 30-45 minutes
•    Use a timer for screen time

Pay Attention to Your Sleep Routine

Sleep is one of the most important determinants of metabolism and hormone balance. Insomnia or irregular sleep disrupts blood sugar control by reducing insulin sensitivity.

According to Dr. ÖZTÜRK:
• A regular sleep rhythm should be maintained
• If the sleep routine is disrupted, at least 3 weeks of consistent effort may be needed to re-establish it.

Take the Medication Prescribed by Your Doctor Regularly

In addition to lifestyle changes, some preventive medications may be considered for high-risk individuals. Research shows that some of these medications can delay the development of diabetes by 30-40%.

Furthermore, it is recommended that individuals over 45 years of age have the following tests at least once a year:

• Fasting blood sugar
• HbA1c tests

Early diagnosis is critically important in preventing diabetes.

Learn Stress Management

Stress is a powerful factor that affects sleep patterns, eating habits, and physical activity capacity. Dr. ÖZTÜRK emphasizes that sustainability in lifestyle changes is directly related to stress management.

Recommendations:
•    Set gradual goals
•    Don't blame yourself when you make a mistake
•    Seek professional support if necessary
•    Remember that each day is a new beginning