Marlys Drange, MD, PhD, is an endocrinologist at St. Peter’s Health. She received her bachelor of science in Microbiology from Montana State University in Bozeman. She completed her fellowship in endocrinology, diabetes, and metabolism at Cedars-Sinai Medical Center in Los Angeles, CA.
April 20, 2026
Type 2 diabetes is a major health concern for millions of Americans. There is a combination of risk factors that can determine your chances of developing type 2 diabetes. Some of these risk factors, such as family history, age, race or ethnicity, aren’t things you can change; however, you may be able to avoid others by maintaining a healthy weight and being physically active. Small, steady changes in daily habits can help protect your health for years to come.
Understanding Prediabetes
Before someone develops type 2 diabetes, they often have prediabetes. This means their blood sugar is higher than normal, but not high enough to be diabetes. More than two in five U.S. adults have prediabetes. Most don’t know because symptoms are rare.
You may have a higher risk if you are over 45, have a family history of diabetes, have had gestational diabetes, have high blood pressure or are overweight. Some racial and ethnic groups, including Hispanic/Latino, Black, Asian American and Native American individuals, also face a higher risk.
Because prediabetes is so common and often silent, experts recommend that adults aged 35 to 70 who are overweight get screened. Early testing helps us take action before diabetes develops.
Research shows that type 2 diabetes can often be delayed or prevented through achievable lifestyle changes. Losing a small amount of weight, eating healthier foods, and increasing physical activity all make a meaningful difference.
Healthy Eating Made Simple
Eating healthy can be simple. Start by adding more fruits, vegetables, whole grains, and lean proteins.
Eating smaller portions throughout the day.
Choosing foods lower in fat and sugar.
Drinking water instead of sugary drinks (e.g., sodas, energy drinks and flavored coffees).
These changes help control weight and support steady blood sugar levels.
The Power of Moving More
Movement is medicine. It boosts mood and energy. It also improves long-term health.
Regular physical activity helps your body use insulin more effectively. The goal is at least 30 minutes of activity per day, five days per week. Walking, biking, dancing or even yardwork all count. If you’re not active now, start small and build up over time. If your schedule doesn’t allow you to block off 30 minutes, moving throughout the day is just as effective. Taking a 10-minute walk after you eat, or parking farther away, are just a couple of ways you can get more movement throughout your day.
Know Your Risk and Get Support Early
If you have risk factors, talk to your primary care provider about getting screened. A simple blood test can help you understand your risk. Tools like the Prediabetes Risk Test can also help you decide whether to seek testing.
If you are diagnosed with prediabetes, joining a lifestyle change program is recommended. These programs teach skills in healthy eating, increased physical activity, and managing stress. Participating in a lifestyle change program can empower people with prediabetes to make lasting health changes and has been shown to reduce the risk of developing type 2 diabetes by 52%, and by 71% for adults over age 60.
If you are diagnosed with prediabetes, consider joining a lifestyle change program such as the National DPP. These programs offer coaching, support, and guidance to help you stay on track.
When Medication Is Helpful
Lifestyle change is the first line of defense. Some patients also benefit from medication such as metformin. This is especially true for people who have had gestational diabetes. Still, lifestyle changes remain the most effective way to reduce long-term risk.
Why Prevention Matters
Diabetes can lead to serious health problems. These include heart disease, stroke, kidney disease, and vision loss. Taking steps early can reduce your risk and protect your long-term health. Even delaying diabetes for a few years has real benefits.
