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5 ways to reduce your risk of type 2 diabetes

By Stephanie Margerison | Writer

6 minute read

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Published 11 April 2024

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On this page

  • What is pre-diabetes?
  • What is type 2 diabetes?
  • Is type 2 diabetes dangerous?
  • Ways to reduce your risk of type 2 diabetes
  • Resources

Key takeaways

  • Type 2 diabetes might be more serious than you think. But what can you do to prevent it?

  • Pre-diabetes is a condition that effects 16 out of 100 adults in Australia, and may be a warning sign to make changes now.

  • Discover 5 important lifestyle modifications that can help you manage or reduce your risk of type 2 diabetes. 

Almost 1.2 million Australians have type 2 diabetes, a number that’s almost tripled since 2000.1

Many people living with pre-diabetes or type 2 diabetes have no symptoms or warning signs, which means the condition can go unnoticed for years.

Unfortunately, even if you don’t have symptoms, untreated type 2 diabetes can have a negative impact on different parts of your body and, in severe cases, can even be fatal.1

Thankfully, type 2 diabetes can be managed. And if pre-diabetes is diagnosed early, you can stop or slow the progression of type 2 diabetes altogether. All it takes is a few lifestyle tweaks.

What is pre-diabetes?

In Australia, 16 out of every 100 adults have pre-diabetes.2

Pre-diabetes is a major warning sign for developing type 2 diabetes. It occurs when your blood glucose levels are higher than normal, but not high enough to be diagnosed as diabetes.

What is type 2 diabetes?

Type 2 diabetes occurs when your body is unable to regulate the amount of glucose (sugar) in your blood or process it into energy.

The condition is a combination of:

  • your body not being able to use insulin properly (known as ‘insulin resistance’)
  • your body not being able to make enough insulin over time.

Is type 2 diabetes dangerous?

Over time, diabetes can affect almost every part of your body, increasing your risk of serious health complications including:

  • heart attack
  • stroke
  • kidney disease
  • eye complications
  • nerve problems
  • foot problems
  • oral health issues
  • mental health concerns.3

Ways to reduce your risk of type 2 diabetes

Whether you’ve been diagnosed with pre-diabetes or not, making certain lifestyle modifications can go a long way in delaying or even preventing your risk of developing type 2 diabetes.

If you’ve been diagnosed with type 2 diabetes, these tips can also help you manage your condition.

1. Maintain a healthy weight

Even a small amount of weight loss can dramatically reduce your risk of type 2 diabetes.

In fact, research shows that, for those with pre-diabetes, losing just 5 to 10% of your body weight can reduce the chance of your condition progressing into type 2 diabetes.4

2. Exercise regularly

Regular physical activity can not only help you lose weight, but also improve how well you respond to insulin.5

According to Australian guidelines on physical activity, it is recommended that people aged between 18 and 64 should aim for either:

  • 2.5 to 5 hours of moderate exercise every week (this may include walking, swimming or even mowing the lawn)
  • 1.25 to 2.5 hours of intense exercise a week (such as running or cycling)
  • a combination of each.6

However, if you are pregnant, have been inactive in the past or have any medical condition, it is advisable to consult a healthcare professional before starting intense physical activity.

3. Eat a healthy, balanced diet

To help lower your risk of type 2 diabetes, it’s important to eat a variety of nutritious foods that are high in fibre and low in saturated fat, sugar and salt.

To help eat a balanced and healthy diet, Diabetes Australia recommends things like:

  • choosing more whole, unprocessed foods and fewer processed or packaged ones
  • eating regular meals and spreading them evenly throughout the day 
  • knowing the recommended type and amount of carbohydrates you should eat
  • possibly following a low-GI diet
  • eating a diet lower in fat, particularly saturated fat.7

Despite popular belief, a healthy eating plan for diabetes can include sugar (including a sprinkle on your morning porridge). However, foods that are high in added sugar should be avoided and consumed only occasionally and in limited quantities.7

If you’re finding it hard to start a new fitness and healthy eating regime, don’t be afraid to seek help. A dietitian and exercise professional can assist you in creating a tailored plan.

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4. Stop smoking

Smoking and vaping can increase your risk of developing numerous, serious health conditions, including type 2 diabetes. Quitting smoking may decrease your risk of developing the condition by up to 40%.8

5. Manage your blood pressure and cholesterol levels

High blood pressure and high cholesterol are common risk factors for people living with type 2 diabetes, putting them at an increased risk of things like heart complications and stroke.9

Thankfully, the healthy lifestyle habits that help prevent type 2 diabetes can also help lower your risk of high blood pressure and high cholesterol.

If you have a history of high blood pressure or high cholesterol, it’s important to regularly check in with your doctor about it.

And remember, big lifestyle changes can feel overwhelming at first. Take each step one at a time and be kind to yourself.

Resources

Diabetes Australia offers resources on preventing and living with diabetes. Visit their website or call them on 1800 177 055.

At Bupa, trust is everything

Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.

This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.   

1Australian Government, Australian Institute of Health and Welfare. (2023). Diabetes: Australian facts. Australian Government.

2National Diabetes Services Scheme. (2024). Understanding pre-diabetes fact sheet. National Diabetes Services Scheme.

3Healthdirect. (2022). Type 2 Diabetes. Healthdirect.

4Diabetes Australia. (2024). Type 2 diabetes risk factors. Diabetes Australia.

5Diabetes Australia. (2024). Exercise & Diabetes. Diabetes Australia.

6Australian Government, Department of Health and Aged Care. (2021). Physical activity and exercise guidelines for adults (18 to 64 years). Australian Government.

7Diabetes Australia. (2024). Healthy diet for diabetes. Diabetes Australia.

8World Health Organization. (2023). Quitting smoking cuts your risk of developing type 2 diabetes by 30–40%. World Health Organization.

9Better Health Channel. (2021). Diabetes - long-term effects. Victoria State Government, Department of Health.

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