Diabetes Prevention: How Lifestyle and GP Support Can Help?

Key Takeaways

• Lifestyle changes can dramatically reduce diabetes risk
• GP support ensures ongoing prevention and early detection
• Nutrition, exercise, and weight control are key factors
• Early action prevents long-term complications
• Personalised medical care provides accountability and structure

Type 2 diabetes is a growing health concern affecting more than 1.3 million people, with many more at risk and undiagnosed. The good news? It’s largely preventable. With the right lifestyle choices and ongoing support from your General Practitioner (GP), you can significantly reduce your risk, even if diabetes runs in the family.

Let’s break down how lifestyle changes, along with a strong relationship with your GP, can help you stay on track and lower your risk of developing this chronic condition.

What Is Type 2 Diabetes?

Type 2 diabetes occurs when the body becomes resistant to insulin or when the pancreas doesn’t produce enough of it. Insulin is the hormone that helps your body convert sugar into energy. When this system doesn’t work properly, sugar builds up in your blood, leading to serious health complications like heart disease, kidney failure, vision loss, and nerve damage.

Unlike Type 1 diabetes, which is usually diagnosed in childhood and isn’t preventable, Type 2 diabetes is strongly linked to lifestyle factors, such as poor diet, lack of exercise, and being overweight.

Understanding the Risk of Diabetes

Type 2 diabetes develops gradually, often without obvious warning signs. Around 1 in 20 Australians are currently living with the condition. Many more remain at risk due to lifestyle factors, family history, or underlying health issues.

The key risks include:

• Being overweight, particularly around the waist
• Lack of regular physical activity
• Unhealthy eating habits
• High blood pressure or cholesterol
• A family history of diabetes

Identifying these risks early and acting on them can make all the difference.

Why Prevention Matters

In many cases, people don’t even realise they’re on the path to diabetes. Pre-diabetes is a condition where blood sugar levels are higher than normal, but not high enough to be diagnosed as diabetes. It’s often a wake-up call, and thankfully, it’s reversible with lifestyle changes.

The earlier you take action, the better your chances of avoiding or delaying the onset of diabetes and the long-term health problems that come with it.

Lifestyle Changes That Make a Big Difference

Preventing Type 2 diabetes doesn’t mean turning your life upside down. Simple, steady shifts in daily habits can create a powerful impact on your well-being.

1. Eat for Health

Your diet plays a massive role in blood sugar control and weight management. You don’t need to follow fad diets or cut out entire food groups. Instead:

• Focus on whole foods like fruits, veggies, legumes, whole grains, and lean proteins.
• Cut back on added sugars, soft drinks, and processed foods.
• Choose low-GI carbohydrates, which are digested slowly and help keep blood sugar levels stable.
• Watch your portion sizes, it’s not just what you eat, but how much.

2. Move More

You don’t have to run marathons or join a gym. Aim for at least 30 minutes of moderate physical activity on most days.

• Excellent choices include brisk walking, cycling, swimming, and dancing.
• Try to sit less and break up long periods of screen time with short walks or stretches.
• Strength training a couple of times a week also helps improve insulin sensitivity.

3. Maintain a Healthy Weight

Carrying extra weight, especially around your waist, increases insulin resistance. Even losing 5–10% of your body weight can significantly reduce your risk of developing diabetes.

If you’re unsure what a healthy weight range is for you, your GP can help calculate your BMI (Body Mass Index) and waist circumference, and set realistic goals.

4. Quit Smoking

Smoking increases the risk of Type 2 diabetes by up to 40%. If you smoke, quitting is one of the best things you can do for your overall health, not just diabetes prevention.

There are plenty of support options available, including medication, counselling, and Quitline services.

5. Manage Stress and Sleep

Chronic stress and poor sleep can affect hormone levels, increase cravings, and lead to unhealthy habits. Try:

• Relaxation techniques like yoga, meditation or deep breathing
• Getting 7–9 hours of quality sleep each night
• Avoiding screens before bed and keeping a regular sleep routine

The Role of Your GP in Diabetes Prevention

While making healthy changes is key, having the support and guidance of your GP can make a world of difference.

1. Risk Assessments

Your GP can assess your risk of developing Type 2 diabetes using tools, which considers factors such as age, weight, family history, and lifestyle.

If you’re found to be at high risk, your GP may recommend blood tests to check your blood glucose levels.

2. Ongoing Monitoring

Regular check-ups allow your doctor to track changes over time. They can monitor your blood sugar, cholesterol, and blood pressure, all important indicators of overall health.

3. Referrals and Support Services

Your GP can connect you with:

• Accredited practising dietitians for help with meal planning
• Exercise Physiologists for personalised fitness programs
• Diabetes Educators to help you understand and manage your risk

There are also free or subsidised programs available through Medicare, which includes a comprehensive review and management plan.

4. Medications (If Needed)

In some cases, especially for people with pre-diabetes or other risk factors, your GP may recommend medications to help manage blood sugar levels, alongside lifestyle changes.

Why Early Action Is Crucial

Waiting for symptoms is risky. By the time signs appear, such as frequent thirst, fatigue, or slow-healing wounds, damage may already be occurring. Preventive strategies and early detection provide the best chance of avoiding complications like:

• Nerve damage
• Eye conditions
• Heart disease
• Kidney problems

Taking action now builds a foundation for healthier years ahead.

Community Support and Programs

Some community-based programs focused on prevention, like:

• Life (Victoria): A free health coaching program aimed at preventing Type 2 diabetes and cardiovascular disease.
• Get Healthy Service (NSW, SA, QLD): A free, phone-based coaching program to support healthy eating and physical activity.
• My Health for Life (QLD): Tailored support for risk of chronic conditions.

These programs are a great way to stay motivated and build healthy habits in a supportive environment.

Conclusion

Diabetes prevention requires a proactive approach that combines informed lifestyle choices with regular medical guidance. With the right support, risks can be managed and long-term complications avoided. At Harbour Town Doctors, we work closely with our patients to create preventive care strategies that suit individual needs and improve overall well-being. Get in touch with us today to schedule an appointment and begin your journey towards better health.

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