What’s increasing your risk of type 2 diabetes?

The chances are you probably know someone who is living with type 2 diabetes.

Sadly, there are a record 4.6 million people in the UK living with the condition, while a further 6.3 million have been diagnosed prediabetic, meaning they have a high chance of developing the disease.

And while diabetes has historically been associated with older generations, numbers are creeping up amongst younger people, too.

“It’s never too late to make changes”

Harpreet Sarna, Chief Medical Officer, Vitality

People under the age of 40 are now being diagnosed at a faster rate than people older than 40, according to findings from the NHS.

Some of the reasons?

“We’re seeing an increase in type 2 cases are rising obesity rates, physical inactivity and unhealthy diets – especially ones that include drinks and food high in sugar, ultra-processed meat and fast food that’s full of refined carbs and unhealthy fats,” explains Harpreet Sarna, Vitality’s Chief Medical Officer.

The good news is that up to 50% of cases of type 2 diabetes can be prevented or delayed with lifestyle changes.

Findings from Vitality’s Habit Index, meanwhile, show that sustaining 10,000 steps or more, three days a week, for three years can reduce your risk of being diagnosed with type 2 diabetes by 41%.

What is diabetes?

Diabetes is a condition that occurs in the body when the pancreas does not produce enough insulin, or when the body cannot effectively use the insulin it produces.

Insulin is a hormone produced by the pancreas and turns the food that we eat into energy.

It does this by allowing glucose in our blood to enter cells and provide them with the energy they need to function.

People living with diabetes cannot effectively regulate their blood sugar levels, meaning it can become too high.

The most common types of diabetes are type 1 and type 2.

Type 1 diabetes is usually diagnosed in childhood or adolescence, but adults can be diagnosed in later life, too – and there is nothing that you can do to prevent it from happening.

However, around 90% of people living with diabetes have type 2, which can be linked to diet, lifestyle and other risk factors such as age, genetics and ethnicity.

So, what are the risk factors that increase the chances of type 2 diabetes?

Read on to discover some factors that you may not have considered, plus ideas to help combat them.

If you’re worried about a diabetes diagnosis, contact your GP for further support.

Vitality members can access virtual GP appointments through their health insurance. This allows you to get fast onward referrals, easy access to prescriptions and self-refer for physiotherapy and counselling sessions.

To find out more about Vitality health insurance, request a call back or get a quote today.

Genetics

According to Diabetes UK, you’re more at risk if you’re white and over the age of 40, or over 25 if you’re African-Caribbean, Black African or South Asian.

You’re also two to six times more likely to be diagnosed with type 2 diabetes if you have a parent, brother, sister or child with diabetes.

“Although there is a genetic link, it’s only part of the picture,” says Dr Sarna.

“Type 2 can be caused by a combination of genetic and lifestyle factors,” he explains.

“It’s never too late to make changes – the NHS and Diabetes UK have some great online resources, and Vitality has found that making small positive changes can create lasting habits that help us live longer, healthier lives.”

Try this tip: Find out your risk with this online tool from Diabetes UK.

Polycystic ovary syndrome

Polycystic ovary syndrome (PCOS) is a common condition that impacts how women’s ovaries work.

Symptoms include irregular periods, excess facial and body hair and difficulties in getting pregnant.

The condition affects around one in 10 women, with more than half not being symptomatic.

PCOS is also associated with increased risk of type 2 diabetes.

This is because women with PCOS often have insulin resistance, which is when their body produces insulin but they are unable to use effectively.

Insulin resistance in this way puts women at risk of type 2 diabetes.

Try this tip: If you are worried about a PCOS diagnosis, or already have PCOS, contact your GP to discuss the potential risks of type 2 diabetes.

Physical inactivity

Being overweight is one of the major factors of increasing type 2 diabetes risk – but as well as that, leading a sedentary lifestyle has an impact on a diagnosis, too.

“If you’re physically inactive, your muscles aren’t as receptive to glucose – this increases strain on your pancreas to produce more insulin and can potentially lead to type 2 diabetes in the future,” explains Jonathan Kibble, Vitality’s Head of Exercise Physical Activity.

He says that aerobic exercise that increase your heart rate for at least 10 minutes, as well as strength training, can help with controlling blood sugar.

“If you haven’t been active for a while, going for a walk, swim, cycle or hitting the cross trainer at the gym are great options as they’re low impact and won’t place too much pressure on joints and muscles,” adds Kibble.

He also advises that if your GP thinks you’re at risk of type 2 diabetes, or you already have it, it’s important to exercise safely.

A 10-15 minute warm up and 10-15 minute cool down is key and your heart rate should only be elevated to moderate levels.

Try this tip: Kickstart your exercise goals with a parkwalk. Vitality members who take part in a parkrun or parkwalk can earn up to 8 activity points and 5 points for volunteering.

Smoking

Smoking both increases your risk of getting type 2 diabetes by lessening the effectiveness of insulin in the body and increasing the risk of long-term complications associated with type 2 diabetes.

“If you already have type 2 diabetes, smoking also increases the risk of long-term complications including cardiovascular disease, nerve damage, kidney diseases, eye damage and foot problems,” says Dr Sarna.

Giving up smoking is hard, but you’re more likely to quit if you get the right support – the NHS has some useful online resources and a free Quit Smoking app to track your progress and stay motivated.

Try this tip: Start your journey to quitting smoking through the Vitality Programme with Allen Carr, the smoking cessation experts.

Chronic stress

Chronic stress can contribute to the onset of type 2 diabetes, according to some studies.

Blood sugar levels can rise due to the release of hormones caused by stress, which in the long run can cause insulin resistance and diabetes.

Similarly, unhealthy coping mechanisms to manage stress can open the door to lifestyle choices that can also lead to type 2 diabetes – such as smoking.

“There are many different factors that can affect your risk of developing type 2 diabetes,” says Yetunde Bankole, Vitality’s Head of Mental Health & Wellbeing, “but you could be increasing your risk if unhealthy eating is part of your stress response.”

She adds: “Reflect on past experiences of stress and notice if they relate to eating and drinking – for example, do you reach for a large packet of crisps when stressed? By bringing awareness, it’s easier to break the habit.”

Try this tip: Try the Headspace app to help you to unwind and destress. The app offers mindfulness tools and dedicated mental health tools. Plus, Vitality members can get a 12-month subscription on us through the Vitality Programme.

Related: Weight loss jabs are no silver bullet