Type 2 diabetes doesn’t develop overnight. It’s the result of small decisions that we repeat over and over. The good news: even simple changes can significantly reduce your risk. Below are 7 habits to reconsider today to protect your health and take control of your future.

1. Excessive Sugar Consumption
   Soda, sweetened yogurts, candies, and even "fitness bars" overload the body with simple carbohydrates.
   What to do: Gradually reduce sugar intake. Start with drinks — switching to water and unsweetened tea can significantly reduce your blood sugar levels.

2. Sedentary Lifestyle
   Sitting for long periods and lack of movement throughout the day slows down metabolism and reduces insulin sensitivity.
   What to do: Add simple routines to your day: 10 minutes of walking after meals, taking the stairs instead of the elevator, and stretching in the morning.

3. Eating on the Go and Overeating
   When we eat "on autopilot" — in front of a screen, in a hurry, or without hunger — our brain loses control over satiety.
   What to do: Try to eat mindfully — in a quiet setting, focusing on the taste and texture of the food. This helps prevent overeating.

4. Chronic Stress
   Constant stress increases cortisol levels, which interferes with insulin function.
   What to do: Find your own way to unwind: breathing exercises, walks, journaling, or creative activities.

5. Lack of Sleep
   Sleeping less than 6-7 hours a night disrupts hormonal balance and increases cravings for sweet foods.
   What to do: Set a sleep schedule, even on weekends. Avoid gadgets 1 hour before sleep and create a "ritual of silence."

6. Ignoring Preventative Measures
   Many people only get tested when symptoms appear — but diabetes can develop silently over years.
   What to do: Get your blood glucose and hemoglobin A1c checked once a year. It’s simple, affordable, and life-saving.

7. Disregarding Family History
   If your parents or close relatives had diabetes, your risk is higher. But this is not a sentence.
   What to do: It’s even more important to monitor your diet, stay active, and get regular checkups. Genetics is a starting point, not your destiny.

Small steps, taken at the right time, can lead to significant results in the future. A preventative approach is not about fear, but about care. You can start today with a walk, a glass of water, and by making small changes to your habits