Reducing Your Risk of Type 2 Diabetes

Reducing Your Risk of Type 2 Diabetes

Simple lifestyle changes can help to reduce your chance of developing type 2. One of the best ways to reverse or reduce your risk of type 2 diabetes is to eat healthily, stay active and maintain a healthy weight.

Who’s at risk of developing Type 2 Diabetes?

There are a number of risk factors associated with type 2 diabetes. While there are some that you have no control over, there are others, such as being overweight, which you can manage.

You are more likely to develop diabetes if one or more of the following applies to you:

  • You're white and over 40 years old
  • You're African-Caribbean, black African or South Asian and over 25 years old
  • You have a family history of type 2 diabetes. This could be your mother, father, brother, sister or own child who has been diagnosed with diabetes
  • You're overweight
  • You have an increased waist measurement
  • You have high blood pressure, heart disease or have had a heart attack or stroke

If your parent, brother, sister or child has it, you’re between two and six times more likely to get diabetes. If you’re of South Asian, African-Caribbean or black African descent, you’re between two to four times more likely to get diabetes.

Ways to eat well

Everyone should aim to eat a healthy diet, but it’s particularly important if you’re at risk of diabetes. Eating healthy isn’t always easy, especially if you’re short of time.

Here are some easy ways to start:

  • Swap your next chocolate bar or bag of crisps with something healthier, like low-sugar alternatives, fruit or low-calorie popcorn.
  • Try to cut down on sugary drinks, including alcoholic ones. Try water with a slice of lemon or lime instead.
  • Eat less fried and fatty foods. If you are using spreads or oils, choose ones high in monounsaturated fat like olive oil.
  • Choose a leaner cut of your favourite meat or try a leaner meat. You could also try grilling rather than frying.
  • Try to have breakfast every morning, if you’re pushed for time try to prepare something the night before, or that you can eat on the go.

Get active

The gym isn’t the only way you can get active. It’s easier to incorporate into your daily schedule so why not try the following?

Here are some easy ways to start:

  • Try swapping your car for your bike when commuting to work; it’s a great way to exercise while also avoiding rush-hour traffic. If you live too far away from work to cycle, why not try parking your car 15 minutes away and power walking into the office.
  • Rather than eating lunch at your desk, why not use your time to get some exercise in. You could even get a group together to go out walking.
  • Swap going to the cinema or a meal out with a brisk walk around the park.
  • Try to reach a minimum of 10,000 steps a day. Try a fitness tracker to help you measure your progress.

Why not try our diabetes online risk assessment or come along to one of our diabetes roadshows for a free screening.


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