Imagine living with a condition that can quietly wreak havoc on your body, sometimes before you even realize it’s there.

That’s the reality for 38.4 million people with Type 1 or Type 2 diabetes.

Both forms of diabetes can lead to serious complications if left unmanaged, but the good news is, there are ways to take control.

Whether you’re at risk (97.6 million people have prediabetes), living with diabetes, or want to protect your health, understanding the differences between Type 1 and Type 2—and how to prevent or manage them—can be the key to a longer, healthier life.

Here are 8 things you need to know to prevent and manage diabetes…

1. What is Diabetes?
Diabetes happens when your body has trouble managing sugar (glucose) in your blood.

• Glucose is important because it gives your body the energy it needs.
• Normally, your body uses a hormone called insulin to help move sugar from your blood into your cells.
• But if you have diabetes, something goes wrong with this process.
• And if you don’t do anything about it, diabetes can lead to chronic disease, serious health complications, and even death.

There are two main types of diabetes:

• Type 1 (you’re born with it)
• Type 2 (develops from lifestyle choices)

Let’s take a closer look at Type 1 and Type 2 diabetes…

2. What is Type 1 Diabetes?
Type 1 diabetes is the type that people are usually born with.

• It’s caused by the body’s immune system attacking the cells in the pancreas that produce insulin.
  Without enough insulin, blood sugar levels can rise dangerously high.
• Type 1 diabetes makes up about 5 to 10% of all diabetes cases and is usually diagnosed in children or young adults.

Because it’s genetic, there isn’t much you can do to prevent it. People with Type 1 will need to manage it for life with insulin injections or an insulin pump.

3. What is Type 2 Diabetes?

Type 2 diabetes typically develops over time (caused by lifestyle choices) and accounts for 90 to 95% of all diabetes cases.

It often develops later in life, although younger people are being diagnosed more often.

If you have Type 2 diabetes:

Your body either doesn’t make enough insulin, or…
Doesn’t use it as well as it should.
This is called insulin resistance. Over time, high blood sugar can lead to serious health problems like:

• High blood pressure
• High cholesterol
• Kidney damage
• Fatty-liver disease
• Poor circulation
• Amputations
• Inflammation
• Blood clots
• Heart disease
• Stroke
• Vision loss
• Obesity

The number one lifestyle factor linked to Type 2 diabetes…

…is being overweight or obese. Excess body fat, especially around the abdomen, increases insulin resistance.

This makes it harder for your body to use insulin properly, which can lead to higher blood sugar levels and eventually Type 2 diabetes.

Here’s an interesting connection between Type 2 diabetes and being overweight or obese:

• 38.4 million people in the U.S. have Type 2 diabetes
• 1 in 3 (about 98 million) have prediabetes
• 73.6% of adults in the U.S. are overweight or obese

4. What are the Symptoms of Type 2 Diabetes?
Both types of diabetes share some common symptoms, and it’s important to know what to look out for:

• Feeling extra thirsty
• Feeling tired all the time
• Needing to pee a lot, especially at night
• Blurry vision
• Cuts or sores that take a long time to heal

Wondering if you have diabetes?

Doctors can perform 2 common tests to diagnose diabetes:

• Finger-Prick Blood Test: This simple test checks your blood sugar levels at a specific moment. A small drop of blood from your finger is tested to see how high your blood sugar is.
• A1C Blood Test: This test gives a picture of your average blood sugar levels over the past two to three months. It’s a key tool for diagnosing diabetes and prediabetes, as well as monitoring long-term blood sugar control.
  If either test shows high blood sugar levels, your doctor will guide you on the next steps for managing or preventing diabetes.

If you experience any of these symptoms, it’s a good idea to check with your doctor. Early detection can help you avoid more serious complications.

5. How Does Type 2 Diabetes Develop?
Type 2 diabetes is often related to lifestyle choices, like how much you move and what you eat.

Being overweight is the biggest risk factor, but not getting enough exercise or having a family history of diabetes can also increase your chances.

Your risk for developing Type 2 diabetes goes up if you:

• Frequently eat processed foods made with added sugar or refined carbohydrates like fast food, potato chips, candy, and sugary drinks
• Don’t eat enough fruits, vegetables, whole grains, legumes and other whole foods
• Aren’t physically active for at least 20 minutes a day
• Smoke cigarettes
• Are overweight or obese
• Don’t get an average of 7 to 9 hours of sleep most nights

The good news? You can take steps to lower your risk by staying active and eating a balanced diet.

Research shows that losing 5 to 7% of your body weight can reduce your risk of developing Type 2 diabetes by 58%.

6. What Behavior-Change Habits Can Help Prevent and Manage Type 2 Diabetes?
Changing your lifestyle to reduce your risk of Type 2 diabetes is easier said than done.

Your habits, especially around food and exercise, are shaped by emotions, environment, and even stress.

Understanding the psychology behind behavior change can help make those healthy shifts stick.

Want to make some changes to prevent or manage Type 2 diabetes? Start here…

Set realistic goals

If you try to change too much too quickly, you might feel overwhelmed.

• Start small.
• For example, aim to walk 10 minutes a day, then slowly increase your time.

Understand your triggers

Emotional eating or skipping workouts might happen because of stress, boredom, or frustration.

• Identifying what triggers these behaviors can help you make better choices.
• Instead of grabbing a sugary snack when you’re stressed, try deep breathing or going for a quick walk.

Build new habits gradually

Changing habits takes time.

• Research shows it can take anywhere from 18 to 254 days to form a new habit, so don’t get discouraged if progress feels slow.
• Focus on consistency. Little steps, repeated often, lead to big changes over time.

Find support

Behavior change is easier when you don’t do it alone.

• Get a friend, family member, or coworker to join you in your healthy journey.
• Support groups, health coaches, or even apps that track progress can keep you motivated and accountable.

Celebrate small wins

• Don’t wait for big milestones to celebrate progress.
• Every step, like choosing a healthier meal or going for a walk, is a win.
• Positive reinforcement keeps you motivated to continue.
• Just keep in mind, you don’t have to celebrate with food.

By approaching lifestyle changes with the right mindset and strategies, you can make lasting improvements to your health and significantly reduce your risk of developing Type 2 diabetes.

7. What are the Best Lifestyle Habits to Prevent Type 2 Diabetes
Type 2 diabetes can be managed with medication. But if you’re living with Type 2 diabetes, have prediabetes, or want to prevent diabetes, lifestyle changes are key. Here’s what you can do:

Stay active

Aim for at least 30 minutes of exercise most days.

• It doesn’t have to be complicated—walking, biking, or even dancing counts.
• Ain for at least 150 minutes of moderate exercise per week.

Eat a balanced diet

Focus on whole foods like fruits, vegetables, lean proteins, and whole grains.

Limit sugar, processed foods, and refined carbs.
Maintain a healthy weight

• Or lose weight if you need to.
• Even a small weight loss (5-10% of your body weight) can make a big difference in managing blood sugar.

Don’t smoke, or quit if you do

Smoking raises your risk of Type 2 diabetes by increasing insulin resistance.

• Smokers are 30 to 40% more likely to develop diabetes.
• Quitting helps your body better regulate blood sugar and lowers the risk of complications.

Get 7 to 9 hours of sleep per night

Lack of sleep affects how your body processes insulin, leading to higher blood sugar levels.

• Consistently getting less than 7 hours of sleep per night can increase your risk of developing Type 2 diabetes.
• Aim for 7-9 hours of quality sleep each night to help regulate your blood sugar and support overall health.

Prioritizing sleep is a simple yet powerful way to reduce your risk of diabetes.
Get regular checkups

Seeing your doctor regularly is crucial for preventing and managing Type 2 diabetes.

Your doctor can monitor important factors like:

• Blood sugar levels
• Weight, and…
• Blood pressure

Your doctor can also adjust your treatment plan or recommend lifestyle changes as needed to keep you on track.

Regular checkups ensure that any issues are caught early, which can help you avoid serious complications associated with Type 2 diabetes.

8. Don’t Wait Until It’s Too Late
Think you can ignore all the advice about Type 2 diabetes?

Here’s a hard truth: Left unchecked, Type 2 diabetes can lead to serious, life-threatening complications, like:

• Heart disease
• Kidney damage
• Fatty-liver disease
• Poor circulation
• Inflammation
• Blood clots
• Stroke
• Vision loss
• Amputations
• Early death

Do you want that? If you don’t want to face these risks or lose time with the people you love, now is always the right time to take action.

If you’re serious about making healthy lifestyle changes to prevent or manage Type 2 diabetes, think about this:

• You have the power to prevent or manage Type 2 diabetes by making healthier choices today.
• Your future health depends on what you do right now.

Don’t wait until it’s too late. Every small step you take toward a healthier lifestyle could mean more years spent with your family and more time enjoying the things you love.

Now is always the best time to get started.