Type 2 diabetes is one of the most prevalent diseases today, closely linked to controllable factors such as diet, physical activity, and weight. A long-term study conducted by researchers from Spain and the United States found that adopting certain healthy daily behaviors can significantly reduce the risk of developing diabetes. The study followed nearly 4,700 overweight or obese participants and concluded that adhering to a balanced diet combined with lifestyle changes could lower the risk by up to 31%.

This dietary pattern is foundational for prevention, focusing on consuming vegetables, fruits, whole grains, olive oil, fish, and unsalted nuts. However, relying solely on this diet is insufficient; it must be accompanied by calorie reduction and daily physical activity.

Physical activity is not a luxury but a health necessity. Activities like brisk walking, cycling, or simple home exercises improve the body’s insulin response and reduce fat accumulation. Researchers confirmed that those most committed to daily movement achieved better blood sugar control compared to inactive individuals.

Calorie reduction does not mean complete deprivation but balancing intake and expenditure. Reducing about 500 calories daily effectively decreases waist circumference, a direct risk factor for diabetes. Balance means consuming satisfying, healthy meals in measured amounts.

Another crucial aspect is professional support. The study showed that individuals who received guidance from nutritionists and health coaches were able to maintain long-term adherence. This highlights the essential role of psychological and motivational support in achieving sustainable results.