Type 2 diabetes mellitus (T2DM) can be effectively prevented through lifestyle adjustments that support proper glucose regulation and insulin sensitivity. A diet rich in vegetables, whole grains, fruits, and legumes helps slow carbohydrate absorption and maintain stable blood sugar levels. Reducing intake of sugary beverages and processed foods also lessens the workload on insulin-producing cells in the pancreas. Regular physical activity, such as brisk walking, cycling, or active household chores, improves muscle glucose uptake and enhances insulin function which is a key principles in overall endocrine physiology.
In my community, I’ve noticed that many people now prefer early morning walks or use stairs instead of motorbikes for short distances. Local health workers also organize “healthy living talks” that encourage families to prepare lighter meals with less oil and salt. These small but consistent habits promote weight control and reduce insulin resistance, helping prevent T2DM at the population level.
References:
World Health Organization (2023). Diabetes prevention: lifestyle interventions and risk reduction.
Guyton, A. C., & Hall, J. E. (2021). Textbook of Medical Physiology (14th ed.). Elsevier.