Diabetes Prevention : 5 tips for taking control

June 4, 2025

In this fast-moving world, chronic diseases like type 2 diabetes are on the rise. But here’s the good news: diabetes, in many cases, can be prevented through simple and natural adjustments of your daily routines. There is no need to follow a strict diet and count every calorie. Instead, by listening to your body and making small adjustments in your lifestyle, you can claim control over your health and keep diabetes at bay.

So, here are five holistic and natural tips that may help you to be balanced, energetic, and diabetes-free.

Ready to take control of your health and make lasting changes?

In this in-depth webinar recording, we share practical lifestyle tips for preventing and managing diabetes that you can start applying today. From everyday food choices and smart meal planning to simple yet effective habits that support balanced blood sugar levels, this hour-long session is packed with valuable insights. Whether you’re looking to prevent diabetes or manage it more confidently, this is time well spent. So grab a cuppa, get comfy, and invest in your wellbeing — your future self will thank you!

Watch our video to learn “Practical Lifestyle Tips For Preventing and Managing Diabetes“.

Eat Whole, Nourishing Foods

The food you eat is one of the most significant means of preventing diabetes. Think of food as medicine. Each bite can be helpful or harmful to your body. Highly processed foods, sugary food, and refined carbs (such as white bread, pastries and fizzy drinks) can elevate your blood sugar levels and cause insulin resistance in the long run.

Foods to Avoid (or Reduce):

White flour products: White bread, pasta, pastries
Sugary drinks: Fizzy drinks, sweetened coffee, fruit juices with added sugar
Packaged snacks: Chips, cookies, and all such products containing artificial ingredients
Processed meats: Bacon, sausage, deli meats
Fast food and fried items: Usually fried in unhealthy oils and high in trans fats

Foods to Embrace:

Leafy greens: Kale, spinach, arugula – full of fibre and nutrients
Colourful veggies: Carrots, Bell peppers, beets – are rich in antioxidants
Whole grains: Quinoa, brown rice, oats
Healthy fats: Avocado, olive oil, chia and flax seeds
Legumes: Lentils, chickpeas, black beans – rich in plant-based protein
Low-glycemic fruits: Berries, apples, pears – naturally sweet and rich in fibre

If you eat meals packed with whole and unprocessed foods, you will have your blood sugar under control, and you will feel energetic all day long.

Move Your Body Gently and Regularly

It is not necessary to run marathons to avoid getting diabetes. A little movement can go a long way toward improving your insulin sensitivity and blood sugar. The key is consistency.

Try These Simple Daily Movements:

Walking: A light 20-30 minute walk after meals promotes the body’s use of glucose.
Stretching or yoga: Improves blood flow, reduces stress, and builds your core.
Dancing: Put your favorite music on and move your body freely – it is joyful and helpful!
Gardening: A lovely way to get closer to nature and do some exercise. Try to get at least 30 minutes of movement for most days of the week.

The aim is to remain active in a way that is fun and sustainable to you.

Prioritise Restful Sleep

Sleep is one of the tools most neglected in the prevention of diabetes. Lack of sleep interferes with the body’s ability to regulate blood sugar level and craving for sugary or carbs-filled foods.

Holistic Tips for Better Sleep:

Create a relaxing bedtime routine – turn down the lights, drink herbal tea, and read a book.
Limit use of screens at least 1 hour before bed in order to limit exposure to blue light.
Make sure that your bedroom is cool and dark.
Eat magnesium rich foods such as almonds (if not allergic), leafy greens, or a warm cup of chamomile tea.
Try deep breathing or meditation before going to sleep in order to calm your nervous system.

Sleeping between 7–9 hours of quality sleep every night will help your body recuperate and bring hormones, like insulin, into balance.

Balance Your Blood Sugar Naturally

Diabetes prevention is not about getting rid of sugar only; it’s about maintaining the levels of your blood sugar unchanged during the day. Major increases and drops of blood sugar can cause fatigue, cravings, mood swings, and insulin resistance down the line.

Simple Ways to Stay Balanced:

Eat meals on time and have a balance of protein, healthy fats and fibre.
Don’t forget to eat breakfast – opt for protein-based breakfast, such as eggs, tofu scramble or chia pudding.
Snack smart – combine a fruit with a protein or fat (such as fruits with hummus or yogurt made of coconut).
Drink lots of water – maintain proper hydration level throughout the day to keep kidneys in good working condition and flush extra glucose from the system.

When you listen to what your body is telling you about hunger and fullness, you can also stay away from overeating or snacking on things like sugar and caffeine.

Reduce Stress and Find Your Calm

Long-term stress increases the level of cortisol in the body that may worsen the functioning of insulin. This may cause higher blood sugar levels and the increased likelihood of having diabetes in the future.

Holistic Ways to Manage Stress:

Spend time in nature – 10 minutes a day in the sun or next to trees can reset your nervous system
Practice mindfulness or meditation – you can use apps such as Insight Timer or Calm to help you gently.
Journal your feelings – writing is an outlet to process emotions, declutter the mind.
Have a conversation with loved ones – human connection improves mood and reduces stress hormones.
Deep breathing – Breathe in for 4, hold for 4, breathe out for 6. Do it for a few minutes to enter a state of calmness.

Setting aside moments each day for stillness and self-care is equally as important as what you eat and how much you move.

Are you ready to take control of your health and tackle obesity-driven diabetes head-on? In this engaging 45-minute webinar recording, we share practical, proven tips for preventing and managing diabetes linked to excess weight.

From realistic lifestyle changes and effective nutrition strategies to mindset shifts that make a real difference, this session is packed with valuable advice you can start using straight away. Set aside some time, grab a notebook, and invest in your wellbeing — the tools to transform your health are just a click away!

Watch and learn from the presentation recording “Practical Tips For Preventing and Managing Obesity-Driven Diabetes”.

Conclusion

Saving oneself from diabetes does not mean sacrificing joy and fearing life. It is about respecting your body, conscious decision-making and choosing to live mindfully. These natural, holistic tips can be incorporated into your day, effortlessly, with no stress or overwhelm.

Remember:

Select whole foods that provide nourishment and energy.
Move your body in whatever way feels good to you.
Make rest and relaxation an essential part of your health.
Regulate your blood sugar by eating smart foods.
Welcome calmness and connection to decrease stress.

You do not have to be perfect. Just begin today with one little thing – a veggie-packed lunch, a ten minute walk or a minute of deep breaths before sleeping. As time goes by, these small steps in turn can make up a lifestyle of wellness and prevention.

Your body is wise, strong and always cheering on for your healing. When you naturally support it, you make room for long-term health, vitality and peace.

Be empowered, be nourished and be in the driver’s seat of your wellness — one loving step at a time.

We offer both a Beginner’s Diabetes Introductory Course and an Advanced Course, These courses provide detailed explanations on managing or preventing Diabetes effectively. Investing in yourself and your body is crucial, as ultimately, everything else is materialistic. Feel free to explore our courses!

Discover the holistic approach to managing Diabetes in our FREE booklet ‘Best Ways To Treat Diabetes’. From this guide, you will learn the various treatments that can be done at home, foods to avoid and those you need to include in your diet, among other essential information. Download your FREE copy today and start the journey to take control of your life and prevent Diabetes.

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To learn more about Diabetes, check out our other related blogs:

Practical Ways To Treat And Prevent Diabetes Naturally

How To Prevent Diabetes

What is Pre-Diabetes and can it be prevented from progressing to Diabetes?

How can Diabetes be managed or prevented?

Can complications of Diabetes be delayed and even prevented?

Practical Tips For Preventing and Managing Obesity Related Diabetes