5 risk factors for developing type 2 diabetes

Diabetes has been steadily on the rise for years. Researchers predict numbers will continue to climb every year at alarming rates, especially in younger people. 

It’s important to distinguish the two types of diabetes: type 1 and type 2. While anyone can develop either type, adults are more likely to have type 2.  

What is diabetes?

The cells in the body use glucose (sugar) for energy. Someone with Type 2 diabetes doesn’t have enough insulin — if any — to transport glucose into the cells. Instead, the glucose just floats around in the bloodstream.  

While diabetes isn’t a death sentence, it can lead to other health problems. According to the National Institutes of Health, people with diabetes can also develop heart, kidney, feet and eye damage. 

The good news is that diabetes can often be prevented. While not everyone can avoid genetics or age, there are lifestyle changes that factor into someone’s risk. 

Weight.

Maintaining a healthy weight is one of the best ways to avoid diabetes. CDC data shows nearly 90% of adults diagnosed with diabetes were either overweight or obese.  

Getting to a healthy weight is always a good goal. To make the daunting task more manageable, start with small improvements to your diet.  

The CDC recommends you make an eating plan that follows two guidelines: healthy foods and something you can do long-term. 

For example, consider swapping out a carb-heavy side at dinner with a crunchy veggie instead. Dessert can be fresh fruit and yogurt instead of fruity ice cream. Start with small changes and watch them add up! 

Age. 

As with many diseases, aging increases your risk of developing diabetes. According to data from the CDC, 29% of adults 65 or older have diabetes. Because age isn’t something anyone can control, other risk factors should be taken more seriously. 

Talk with your primary care provider to discuss your risk for developing diabetes. They can help you understand your predisposition and what steps you can take to reduce your risk.  

Related: How Can You Prevent Diabetes? 

Lifestyle. 

With more jobs than ever requiring computer and desk work, sitting is a way of life. Of those U.S. adults diagnosed with diabetes in 2017-2020, more than 30% said they get less than 10 minutes per week of moderate or vigorous physical activity in each physical activity category of work, leisure time, and transportation. 

Adding in even a little bit more activity to your days can reduce your risk dramatically. Try going for a 20 minute walk in the morning and again in the evening. Take the stairs instead of the elevator. Or put on your favorite playlist and dance in the living room for a while!  

How ever you decide to get your exercise in, make sure it’s something you enjoy doing so you’ll continue doing it. 

Be sure to check with your doctor about starting a new exercise regimen. They can also help you decide which activities will bring you the most benefits. 

Family history. 

Just like many other diseases, diabetes can run in the family. The National Library of Medicine says it could be in part due to genetics, but shared family lifestyles can also contribute. If a parent or sibling has diabetes, the risk of developing it is higher. 

If your close family members have diabetes or prediabetes, speak with your doctor about your risks and how you can prevent the disease. 

Gestational diabetes. 

Those who were diagnosed with gestational diabetes or gave birth to a baby weighing nine pounds or more have a higher risk of developing type 2 diabetes.  

Only about 5-9% of pregnant women will develop gestational diabetes. The CDC says this could be due to the hormonal changes and weight gain that happen during pregnancy. It’s important to follow up with your primary care doctor after pregnancy if you were diagnosed with gestational diabetes. 

What you can do about your risk. 

If you or your doctor consider yourself to be at risk of developing diabetes, there are simple changes you can make to your lifestyle to reduce the risk. Here are a few: 

• Eat nutritious foods 
• Eat healthy fats 
• Get plenty of exercise 
• Lose weight 
• Quit smoking

Seeing a primary care provider regularly can help catch prediabetes before it develops into diabetes. Make an appointment today with a provider to reduce your risk. Use the Find Care tool on SelectHealth.org to the right doctor for you.