Sustainable changes to improve your health now, and prevent problems in the future. Discover dietitian approved recipes, fitness tips, ways to manage your blood sugar and more.
Type 2 diabetes
Reducing your risk
Simple steps to staying well
Prioritise your health
There are few things more important than your health, but in the midst of busy life finding the time to take care of yourself isn't always easy. Making small changes to improve your diet, exercise routine, sleep and mental health can make a big difference now and in the future.
Eat smart
Enjoying a healthy balanced diet doesn't just make you feel great, it can help prevent serious health problems like type 2 diabetes. Protect your health by eating a variety of nutritious foods, including vegetables and legumes, fruit, wholegrains, lean proteins and dairy (or dairy alternatives). Eat regular meals spread out through the day and be mindful of portion sizes.
Exercise regularly
Moving more is one of the best things you can do for your overall health. Just 30 minutes of exercise a day, can help prevent health problems like type 2 diabetes, cancer and heart disease. Try to be active on most, if not all days, do some muscle strengthening work twice a week and avoid sitting for too long. If you're new to exercise, start slowly and build up your fitness over time.
Maintain a healthy weight
Carrying extra weight, particularly around the middle can put you at risk of type 2 diabetes. Losing even small amounts of weight can dramatically reduce your risk of type 2 diabetes.
Cut down or stop smoking and vaping
Quitting or cutting back on smoking or vaping is one of the best things you can do to protect your health. Smoking harms nearly every organ in the body and increases your risk of type 2 diabetes by 30-40%.
Manage your blood pressure and cholesterol levels
High blood pressure and cholesterol often accompany diabetes, increasing your risk of heart disease and stroke. The good news is the same healthy habits that reduce your diabetes risk (weight management, eating well, exercising and reducing stress), may also help lower your blood pressure and cholesterol.
5 ways to reduce your risk of type 2 diabetes
Making some healthy changes to your lifestyle now could help prevent serious health problems (like diabetes and pre-diabetes) in the future.
Personal stories
My type 2 diabetes has gone 'into remission'
Despite having a family history of the disease, Jacqui sent her type 2 diabetes into remission just 18 months after her diagnosis.
From sugar addict to karate instructor
When Natalie was diagnosed with pre-diabetes at age 25, she knew she had to make some lifestyle changes.
More helpful articles
8 common diabetes myths
Diabetes can be a complex illness, so naturally there’re a lot of myths floating around about how you get it, treat it, and ‘cure’ it. But what’s the truth?
Diabetes 101: What are the different types
Diabetes can seem like a daunting topic, so we’ve put together a guide to help you understand what diabetes is, the different types and their risk factors.
10 ways to turn your health kick into a habit
If you've set yourself some personal goals this year, these tips could be the inspiration you need to start making a positive long-term change in your life.
6 ways to beat belly fat
Making a few changes to your diet can help lower your cholesterol levels and reduce your risk of cardiovascular disease. Check out these healthy swaps.
Boost your veggie intake with one simple trick
If you want to improve your diet, adding more veggies to your meals is a great way to start. We've put together some suggestions to help you get started.
You’ve been diagnosed with pre-diabetes, what now?
A pre-diabetes diagnosis is usually a surprise—after all, most people live with it without even knowing. So what can you do to manage it—or even reverse it?
Telehealth coaching programs
Whether you're living with a medical condition, need support with lifestyle changes, or just want to find a healthier you, we can help. Bupa Telehealth offers personalised programs at no extra cost for Bupa members with eligible hospital cover. Our team of dietitians, qualified nurses and other health professionals can advise, support, and help you make lasting changes to better manage your health.
Tell us about your experience with this page
Give feedbackThese resources are not intended to be a comprehensive list or to represent that Bupa endorses any specific health practitioner or program. Everyone’s health journey is individual and health outcomes can vary from person to person. These resources are also not intended to be a replacement for personalised and specific medical, healthcare or other professional advice. If you have any concerns about your health, see your doctor or other health professional.