How to Prevent Type 2 Diabetes and reduce risk
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There were over 4.7 million cases of diabetes in the Philippines in 2024, with reports noting a 7.5% prevalence of diabetes among Filipino adults aged 20–79. With so many cases still undiagnosed, that number is only expected to rise. Diabetes has become one of the top health concerns in the country, ranking as the No. 2 physical health worry among Filipinos, according to Manulife’s 2024 Asia Care Survey. 2
What is diabetes?
Diabetes (diabetes mellitus) is a chronic condition in which the body cannot properly regulate blood glucose (sugar) levels.3 When we eat, our digestive system breaks down food into nutrients, including glucose, which provides energy for our cells. For glucose to be used by the body’s cells, it requires insulin, a hormone produced by the pancreas. However, in people with diabetes, the pancreas may not produce enough insulin—or, in some cases, any insulin at all. This leaves people with diabetes with high blood sugar levels, which can lead to serious health complications.
Difference between type 1 and type 2 diabetes
Type 1 and type 2 diabetes are long-term conditions that impact how the body controls blood sugar. They have different causes, risk factors, and ways of being managed.
- Type 1: Type 1 diabetes is often found in children or teenagers. It is an autoimmune disease where the immune system destroys the cells in the pancreas that make insulin. People with type 1 diabetes need to take insulin every day to control their blood sugar. This condition cannot be prevented and usually requires lifelong insulin treatment, careful eating habits, and regular blood sugar checks.
- Type 2: Type 2 diabetes is more common than type 1 and usually starts in adults, but more young people are getting it because of higher obesity rates. In type 2 diabetes, the body either does not respond well to insulin or does not make enough of it to keep blood sugar normal. Many people with type 2 diabetes can manage it by eating healthier and being more active, though some may need medicine or insulin. This type of diabetes can often be prevented, especially by addressing risk factors like obesity, lack of exercise, and poor diet early on.
Type 2 diabetes is a serious condition, with over 90 to 95 percent of cases, but don’t fret. There are a few simple changes you can make to lower your risk and improve your health.
The role of genetics in type 2 diabetes
Genetics significantly influence an individual’s risk of developing type 2 diabetes. A family history of the condition increases your risk. Specific genetic factors can affect insulin response, blood sugar regulation, and the likelihood of obesity or metabolic issues, all of which are major risk factors for type 2 diabetes.
While genetics can increase susceptibility, lifestyle choices strongly influence the development of type 2 diabetes. Healthy eating, regular exercise, maintaining a healthy weight, and avoiding smoking can significantly lower risk, even for those with a genetic predisposition. Research shows that lifestyle changes can reduce genetic risk by improving insulin sensitivity and supporting balanced blood sugar levels.
Although you cannot change your genetics, proactive health management can help prevent or delay type 2 diabetes.
6 proven ways to prevent or manage type 2 diabetes
- Regular medical checkups
Routine checkups are key to managing or preventing diabetes, including the ability to reverse prediabetes in its early stages. These visits help you stay on top of your health, allowing for early detection and personalized guidance from your doctor to keep your blood sugar levels in check.
- Strive to be more active
Aim to include 30 minutes of moderate exercise each day, or about 150 minutes a week. This can include activities like walking, jogging, swimming, or biking, which all contribute to a healthier metabolism.
- Aim for a healthy weight
Carrying extra pounds can increase your risk of developing type 2 diabetes. By shedding just a bit of weight, you can make a big impact. Studies show that people who lost just 7% of their body weight reduced their risk of diabetes by up to 60%.5
- Eat a balanced diet
Consume a varied yet balanced diet and eat more fiber to lower blood sugar and potentially reverse prediabetes. Fiber keeps you feeling full longer and slows down the absorption of sugar. Excellent fiber sources include fruits, leafy greens, broccoli, cauliflower, and whole grains like oats, brown rice, and whole-grain pasta. Boost your diet as well by incorporating more unsaturated fats, which are good for heart health. Unsaturated fats are found in fatty fish (salmon, tuna, sardines), nuts, seeds, and oils like olive and canola.
- Avoid processed, high-sugar foods
Limit your consumption of highly processed foods like white bread, pastries, candy, sugary drinks, and fast food, which can add empty calories and can lead to spikes in blood sugar.
- Say no to fad diets
While fad diets may promise quick results, they’re often unsustainable and can increase health risks. Focus on eating a balanced, nourishing diet that you enjoy and can maintain for the long term. The goal is to eat healthier, nourish your body, and still enjoy food.
Manulife’s 2024 Asia Care Survey also reveals that Filipinos are increasingly prioritizing their health, with 80% of respondents actively taking steps to prevent illness. Let this be your motivation to commit to wellness and take control of your health. By making sustainable lifestyle changes—eating better, staying active, and maintaining a healthy weight—you can reduce your risk of Type 2 Diabetes by nearly 50%.6
Conclusion: prioritize your health and reduce your risk of type 2 diabetes
To lower your risk of type 2 diabetes, focus on healthy lifestyle habits. Regular checkups help catch problems early and give you advice tailored to your needs. Research from the Diabetes Prevention Program, a landmark lifestyle study, showed that a structured program with at least 150 minutes per week of moderate physical activity and modest weight loss (about 5–7% of body weight) was associated with a substantially lower risk of developing type 2 diabetes.
Eat a balanced diet with more fiber, fruits, leafy greens, and whole grains. Add healthy fats from fish, nuts, and seeds to help control your blood sugar and support your heart. These changes can help prevent type 2 diabetes and may even reverse prediabetes, leading to a healthier future.
With these positive habits and a comprehensive health insurance like Manulife HealthFlex, you’re not just managing your health risk; you’re investing in a more fulfilling life. Prioritize yourself and enjoy the benefits of a better lifestyle, both now and tomorrow.
Key takeaways
- Regular checkups are essential: Routine medical visits allow for early detection and personalized guidance, helping you manage blood sugar levels and prevent type 2 diabetes.
- Stay active: Aim for at least 30 minutes of moderate exercise daily, such as walking, swimming, or jogging, to improve metabolism and lower the risk of type 2 diabetes.
- Maintain a healthy weight: Losing just 5-7% of your body weight can reduce your risk by up to 60%. Even modest weight loss has a significant impact on preventing type 2 diabetes.
- Eat a balanced diet: Focus on consuming fiber-rich foods like fruits, vegetables, and whole grains, while incorporating healthy fats from sources like fatty fish, nuts, and olive oil.
- Lifestyle changes can help reverse prediabetes: When you make healthier choices, including diet and exercise, you can prevent prediabetes from progressing to type 2 diabetes.
Frequently asked questions
To lower your risk of type 2 diabetes, limit foods that raise blood sugar quickly. Avoid sugary drinks, processed snacks, and refined carbohydrates such as white bread, pasta, and baked goods. Reduce your intake of red meat, fried foods, and trans fats. Choose whole grains, lean proteins, healthy fats, and a variety of vegetables and fruits to help maintain stable blood sugar and support overall health.
Type 2 diabetes results from both genetic and lifestyle factors. A family history increases your risk, but diet, physical activity, and weight management are key in determining whether you develop the condition. In many cases, lifestyle changes can prevent or delay type 2 diabetes, even if you have a genetic predisposition.
Reversing prediabetes may take several months to a year, depending on how quickly you implement lifestyle changes, such as improving your diet, increasing physical activity, and losing weight. Research shows that losing 5 to 7% of your body weight with regular exercise can significantly lower blood sugar and prevent prediabetes from progressing to type 2 diabetes.
Yes, losing weight can significantly reduce your risk of type 2 diabetes. Even a modest loss of 5-7% of your body weight improves insulin sensitivity, lowers blood sugar, and decreases your risk. Regular physical activity and a balanced diet are essential for achieving and maintaining a healthy weight.
Early signs of type 2 diabetes are often subtle or overlooked. Common symptoms include increased thirst, frequent urination, unexplained fatigue, blurred vision, slow-healing sores, and unexplained weight loss. If you notice any of these symptoms, consult your doctor promptly for testing and early intervention.
References
1. Diabetes in the Philippines (2021), International Diabetes Foundation, , Accessed Nov 9, 2024
2. Manulife Asia Care Survey 2024, Manulife, https://www.manulife.com/ph/whats-new/manul/asia-care-survey/2024/physical-and-mental-well-being.htmlAccessed Nov 9, 2024
3. Diabetes, Harvard Health Publishing, Accessed Nov 9, 2024
4. Diabetes, Cleveland Clinic, Accessed Nov 9, 2024
5. Diabetes prevention: 5 tips for taking control, Mayo Clinic, Accessed Nov 9, 2024
6. Reducing the risk of type 2 diabetes, National Institute of Health and Research, . Accessed Nov 9, 2024
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