12 Diabetes Prevention Tips Backed by Medical Experts

7. Manage stress and protect your mental health

Mental health and stress influence eating behaviors, sleep, and blood glucose regulation. Clinics and health teams increasingly recommend stress reduction as part of diabetes prevention. Chronic stress raises stress hormones like cortisol, which can increase blood sugar and appetite for high-calorie foods. Practical tools include short breathing exercises, five- to ten-minute guided meditations, evening phone-free time, and brisk walks to clear the mind. Social support matters too—regular check-ins with family or a friend help sustain healthy habits. For many people, blending cultural practices—like a calming cup of low-sugar chai after dinner or a short evening satsang—can be soothing. If you suspect anxiety or depression, talk with a clinician: therapy and, when needed, medication are important medical tools. Prioritizing emotional wellbeing isn’t separate from diabetes prevention; it supports the routines and choices that reduce risk over time.