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Prevention is better than...

5Plus2 Challenge

Our Mission

5Plus2 Challenge’s mission is to bend the curve of diabetes by making prevention the first and most powerful strategy

Our Vision

"A world where prevention is the norm, not the exception—where communities unite to stop diabetes before it starts. The 5Plus2 Challenge envisions a healthier future, built on awareness, action, and shared responsibility."

Diabetes medical equipment
Walking to Yoga class

The meaning behind “5Plus2"

The name 5Plus2 reflects the structure of our initiative:
5 days of individual commitment to a diabetic-friendly lifestyle (Monday to Friday),
plus 2 days of community engagement and shared learning (Saturday and Sunday).

It symbolizes the balance between personal responsibility and collective action. By combining healthy habits during the week with community-driven events on the weekend, the 5Plus2 Challenge encourages people to learn, live, and share a lifestyle that helps prevent diabetes.

Founder's Message

    I was diagnosed with type 2 diabetes about 14 years ago, after several years of being prediabetic. Like many others, I struggled with long work hours, high stress, minimal exercise, and a diet rich in high-carb, high-sugar (HCHS) foods—habits formed early in life and reinforced by family traditions. Despite knowing the risks, change felt overwhelming, especially when the people around me were eating the same way.

Over time, I began to shift to adopting healthier eating habits, staying physically active, and taking control of my condition. Today, I’m able to manage my diabetes, keeping my A1C around 7. But the hardest part has been letting go of the foods I grew up loving.

That challenge sparked a deeper question:
What if I had eaten differently from a young age? What if my whole family had shifted together? Could we have broken the cycle of diabetes?
Is heredity just genetic—or is it also generations of dietary habits? And if so, can we reverse risk by changing our diets today, not just for ourselves but for future generations?

    These questions led me to start Health Awareness Challenge Inc. and launch the 5Plus2 Challenge—a grassroots initiative to promote lifestyle change before diabetes starts. It’s a simple but powerful idea:
Commit to a healthy lifestyle for 5 days, engage with your community for 2 days, and repeat this challenge twice a year.

The 5Plus2 Challenge is not just about one person changing their diet. It’s about families, communities, and even nations confronting the cultural roots of diabetes and asking: Can we do better—for ourselves and those who come after us?

    We need your help to spread this message through conversations, through connection, and yes, even a small donation. Together, we can take this awareness to others.

Let’s stay in touch. Let’s challenge the future together.

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The problem  we’re solving

   The 5Plus2 Challenge is solving the widespread problem of diabetes by focusing on prevention—an area often overshadowed by treatment and disease management.

Specifically, it addresses these core problems:

  1. Lack of Early Lifestyle Awareness
    Many people adopt unhealthy eating habits (especially high-carb, high-sugar diets) from a young age, often due to cultural, familial, or environmental influences. These habits significantly raise the risk of developing type 2 diabetes.

  2. Limited Family or Community Support for Healthy Changes
    Even when individuals try to adopt healthier diets, they struggle to do so if the rest of the household or community doesn't join in. The challenge promotes family-wide and community-wide participation to make healthy changes more sustainable.

  3. Gaps in Public Health Prevention Efforts
    Most diabetes-related resources focus on managing the disease after diagnosis. The 5Plus2 Challenge shifts the, focus toward early education, awareness, and behavior change, to reduce the number of new cases.

  4. Isolation of Health Initiatives
    People often feel alone in their journey to prevent or manage diabetes. By creating Challenge Weeks with social media engagement, local events, and community involvement, the initiative builds a supportive movement instead of isolated efforts.

   5. Overwhelming and Confusing Health Messaging.
      The internet is flooded with conflicting advice on                            diabetes.

Our Solution

The 5Plus2 Challenge solves the problem of rising diabetes rates by making prevention accessible, family-centered, and community-supported—encouraging lifestyle changes before diabetes takes hold. The 5Plus2 Challenge offers a simple, structured, and repeatable framework—5 days of healthy choices, 2 days of community action—to make it easier to start and stick with preventive habits.

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