Know the warning signs: expert guide to preventing and managing type 2 diabetes

Type 2 diabetes is one of the most common long-term health conditions worldwide, but many people live with it for years before it is diagnosed. The good news is that early recognition and lifestyle changes can make a major difference. In many cases, type 2 diabetes can be delayed or even prevented, and people already diagnosed can successfully manage their condition and reduce the risk of complications.

Type 2 diabetes develops when the body becomes resistant to insulin or does not produce enough insulin to keep blood glucose levels within a healthy range. Insulin is the hormone that helps glucose move from the bloodstream into the body’s cells to provide energy. When this process does not work effectively, blood sugar levels rise.

Recognising the early symptoms

The symptoms of type 2 diabetes can develop gradually and may be easy to overlook. Some people feel perfectly well and only discover they have diabetes during a routine blood test. However, recognising the warning signs early is important.

Common symptoms include:

Feeling unusually thirsty
Passing urine more often, especially at night
Tiredness and low energy
Blurred vision
Unexplained weight loss
Frequent infections such as thrush or urinary infections
Cuts or wounds that heal slowly
Increased hunger
Tingling or numbness in the hands and feet
Some people may also notice darker patches of skin around the neck or armpits, which can be linked to insulin resistance

If any of these symptoms are present, it is important to seek medical advice and ask for a blood glucose test.

Who is at higher risk?

Anyone can develop type 2 diabetes, but certain factors increase the risk. These include:

Being overweight, particularly carrying weight around the waist
Having a family history of diabetes
Being over the age of 40
Having high blood pressure or high cholesterol
Physical inactivity
A history of gestational diabetes during pregnancy
Certain ethnic backgrounds, including South Asian, Black African,
African-Caribbean and Middle Eastern populations.

Insulin pens for the treatment of diabetes. Photo: Adriana Toffetti

Understanding personal risk factors can help motivate early action.

Practical lifestyle steps to prevent type 2 diabetes

Small, sustainable lifestyle changes are often more effective than strict diets or unrealistic exercise plans. Prevention focuses on improving insulin sensitivity and maintaining a healthy body weight.

1. Eat regular, balanced meals.

Aim for meals that include:

High-fibre carbohydrates such as wholegrains, quinoa, bulgur wheat, buckwheat, oats, barley, brown rice and wholegrain bread such as multi-seed or granary bread
Lean proteins, including fish, eggs, beans, lentils and poultry
Plenty of vegetables and salad
Healthy fats such as olive oil, nuts and seeds
Balanced meals help stabilise blood glucose levels and reduce hunger between meals.

2. Reduce sugary foods and drinks

Sugary drinks can rapidly increase blood glucose levels and contribute to weight gain. Try replacing:

Fizzy drinks with water or sugar-free alternatives
Sweetened tea or coffee with reduced-sugar options
Cakes, biscuits and sweets with fruit or yoghurt
Reading food labels can help identify hidden sugars in packaged foods.

3. Increase physical activity

Regular movement improves the body’s response to insulin. Exercise does not need to involve a gym membership. Helpful activities include:

Brisk walking
Dancing
Gardening
Swimming
Cycling
Chair-based exercises for those with mobility difficulties.

Aim for at least 150 minutes of moderate activity per week, spread across several days. Even short 10-minute walks after meals can help lower blood glucose levels.

4. Manage weight gradually

Losing even a small amount of weight can significantly improve blood glucose control. A weight loss of 5–10 percent of body weight can reduce diabetes risk and improve overall health.

Avoid crash diets. Slow, realistic changes are more likely to be maintained long-term.

5. Prioritise sleep and stress management.

Poor sleep and ongoing stress can affect blood sugar levels and increase cravings for high-sugar foods. Helpful strategies include:

Maintaining a regular sleep routine
Limiting screen time before bed
Relaxation exercises
Mindfulness or breathing techniques
Spending time outdoors.

6. Stop smoking and limit alcohol.

Smoking increases the risk of diabetes complications, including heart disease and poor circulation. Excess alcohol can also affect blood glucose control and contribute to weight gain.

Seeking support from healthcare professionals can make lifestyle changes easier and more achievable.

Managing Type 2 Diabetes after Diagnosis

A diagnosis of type 2 diabetes can feel overwhelming, but many people live healthy and active lives with the condition. Management usually involves a combination of healthy eating, regular activity, monitoring blood glucose and, for some people, medication.

Ruth Kander, Consultant Dietition at Your Diet Matters

Regular health checks are important to monitor blood pressure, cholesterol, kidney function, eye health and foot health. These checks help identify complications early when they are most treatable.

Building healthy habits one step at a time is often the most successful approach. Small changes made consistently can lead to major long-term benefits.

Final thoughts

Type 2 diabetes is a serious but manageable condition. Recognising the early symptoms and taking preventative lifestyle steps can reduce the risk of developing diabetes and improve overall well-being. The key is not perfection, but consistency. Choosing healthier foods, staying active, sleeping well and seeking support when needed can all make a meaningful difference to long-term health.

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This article is part of Jewish News’ diabetes awareness campaign in partnership with Jewish Blind and Disabled.