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Type 2 diabetes

Staying healthy

Learn how to help protect your health and prevent problems like type 2 diabetes to keep you feeling well into the future.

Simple steps to staying well

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.

Read about benefits of exercise

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.

Read about healthy eating

Find diabetes friendly recipes

Maintain a healthy weight

Carrying extra weight, particularly around the middle can put you at risk of type 2 diabetes. Maintaining a healthy body weight by exercising regularly and eating well can help prevent type 2 diabetes and other health problems.

Use our BMI calculator

Check waist to height ratio

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%.

Contact Quitline

Download the My QuitBuddy app

Prioritise your mental health

A healthy mind is just as important as a healthy body. Try to prioritise self-care, stay connected to friends and loved ones and manage stress with mindfulness and meditation. If you're having a hard time, see your GP or mental health professional as soon as possible.

Learn more at This Way Up

Sleep well

Getting enough sleep essential for you health and happiness. Most adults need about 8 hours sleep a night to help with concentration, memory and energy levels. Not getting enough sleep increases your risk of type 2 diabetes, obesity and heart disease.

Learn more in our full range of sleep articles.

Read sleep articles

Feature story

Health screenings for every stage of life

It's important to make sure you get the right health checks throughout your life, from your 20s to your 50s and beyond. Check out our guide to learn more.

Read the story

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.

Read Jacqui’s story

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.

Read Natalie’s story

More helpful articles

Making the most of your GP appointment

Doctor's appointments can seem overwhelming—there can be a lot to get through in a short amount of time. So how can you get the most out of your GP visit?

Read about maximising your appointment

Live longer, move more

Health information can be confusing, complex and at times seem contradictory, but what if you could step towards a longer, healthier life just by moving more?

Read about the benefits of movement

50 healthier food swaps

Small, day-to-day changes to your diet can have a big impact on your health. We’ve put together 50 healthier food switches with Dietitian Ros D’Angelo.

50 healthier food swaps

Exercise: how it can help reduce stress

Living with diabetes can be hard, and having friends and family around can make a huge difference. Here are 7 ways you can help a loved one with diabetes.

Read about exercise to reduce stress

5 things you can do during the day to help you sleep

For some sleep may be a superpower, seemingly switched on and off like a light. For others, it's frustratingly elusive.

Read about ways to get more sleep

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.

Read about forming healthy habits

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These 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.