How to reduce your risk of type 2 diabetes

There are three main types of diabetes:

1. Type 1 diabetes – an autoimmune condition where the body is triggered to destroy insulin-producing cells in the pancreas, resulting in dangerously high blood glucose levels.
2. Type 2 diabetes – a condition where the body becomes resistant to the effects of insulin, and gradually loses the ability to produce enough insulin.
3. Gestational diabetes – during pregnancy, some of the hormones made by the placenta reduce the action of insulin. If the pancreas is unable to produce enough extra insulin to overcome this, blood glucose levels rise.

Type 2 diabetes (also known as adult-onset diabetes) is the most common type of diabetes, representing 85-90 per cent of all diabetes cases globally². It also runs in the family – so if you have a family member with diabetes, you have a greater risk of developing type 2 diabetes.

You’re also at a higher risk of getting type 2 diabetes if you:

• Are older (over 55 years of age)
• Are overweight
• Have high blood pressure
• Are over 35 years of age and are from a Māori, Pacific Island, Indian subcontinent, or Chinese cultural background
• Are a woman who previously had gestational diabetes or polycystic ovarian syndrome

There are various symptoms of type 2 diabetes, but sometimes they can be easily overlooked or dismissed, since the condition is usually acquired at an older age. Additionally, many people who develop type 2 diabetes have no symptoms at all, so getting regular check-ups and blood tests is essential if you are in any of the higher-risk groups listed above.

Symptoms include:

• Being excessively thirsty
• Passing more urine
• Feeling tired and lethargic
• Always feeling hungry
• Having cuts that heal slowly
• Blurred vision
• Headaches
• Feeling dizzy
• Leg cramps

And according to research published by the Baker Heart and Diabetes Institute, people with type 2 diabetes have a 60 per cent higher risk of heart failure, stroke, developing dementia, as well as greater risks of developing breast, bowel, endometrial, liver, and pancreatic cancers³.

Being proactive is paramount to your health; a blood test can determine whether you have diabetes and possibly prevent more severe complications.

Good news – type 2 diabetes can be prevented or delayed simply by making healthier lifestyle choices⁴. These include:

• Maintaining a healthy weight
• Regular physical activity
• Making healthy dietary choices
• Managing blood pressure within healthy levels
• Managing cholesterol within healthy levels
• Not smoking

Making healthier choices can also begin with the groceries you choose; here’s a handy supermarket shopping guide that shows healthier alternatives from a wide range of products.

Regular exercise also plays a role in reducing the risk of type 2 diabetes. The exercise guidelines for adults (18 to 65 years of age) include 2.5 to 5 hours of moderate physical activity every week – this includes activities like brisk walks, golf, mowing the lawn or swimming. Alternatively, you can substitute 1.25 to 2.5 hours of vigorous physical activities like jogging, aerobics, fast cycling, soccer or netball⁵.

Whichever exercise you choose, every healthier choice you make counts towards a better you – no matter how small.