Type 2 diabetes

Both environmental and genetic factors can increase your risk of developing type 2 diabetes. These include:

• having pre-diabetes
• being over 40 (the risk increases with age)
• being overweight or obese
• certain backgrounds, including Aboriginal and Torres Strait Islander people, Pacific Islanders, Maori and people from Asia, the Middle East, North Africa or Southern Europe
• smoking
• high blood pressure
• high cholesterol
• a family history of diabetes
• a history of cardiovascular disease
• not exercising regularly
• a history of gestational diabetes or polycystic ovarian syndrome
• unhealthy eating habits.

Many people living with type 2 diabetes have no symptoms, it can be picked up through a routine health check or screening.

Several symptoms may indicate that your blood glucose level is high, which can be a sign that you have type 2 diabetes. These include:

• fatigue and lethargy
• unusual levels of thirst
• frequent urination
• blurred vision
• having wounds that heal slower than normal
• having infections that reoccur.

If you are being tested for type 2 diabetes, you may need to complete a fasting glucose blood test. This involves fasting for around 8 hours (with the exception of water) before taking a blood test.

Other tests for type 2 diabetes include:

• oral glucose tolerance test
• random blood glucose test
• glycosylated haemoglobin (HbA1c) test.
• See your GP to go over your options for diagnosing type 2 diabetes.

Type 2 diabetes may be preventable. While some risk factors can't be avoided, such as genetics and age, there are numerous modifiable factors. These include:

• maintaining a healthy body weight (which may include losing weight)
• quitting smoking/vaping
• exercising regularly
• having a well-balanced diet, avoiding or limiting unhealthy food and beverages.

While there is no cure for type 2 diabetes, certain lifestyle and diet changes can slow its progress or may even help you achieve remission.

Over time, high blood glucose levels can affect your body's organs, blood vessels and nerves, leading to long-term complications such as:

• heart disease
• stroke
• kidney disease
• foot complications
• eye complications
• nerve complications

Keeping your blood glucose levels in your target range is the best way to reduce your risk of diabetes complications.

Healthy eating for people with diabetes is no different than for everyone else - focus on eating a variety of nutritious foods, including vegetables and legumes, fruit, wholegrains, lean proteins and dairy (or dairy alternatives).

• Eat regular meals and snacks throughout the day, to help with managing energy levels and blood sugar levels
• Base meals on high fibre, low GI carbohydrates, such as whole grains, vegetables, legumes, fruit and dairy. As a simple rule of thumb, fill 1/2 your plate at lunch and dinner with non-starchy vegetables or salad, 1/4 with lean protein and 1/4 with low GI carbohydrates
• Limit foods that are high in saturated fats, and choose healthier unsaturated fats instead
• Choose foods low in added salt (sodium) and avoid adding salt to your food. Try experimenting with herbs and spices for a boost of flavour!

Regular exercise is an important part of managing and living well with type 2 diabetes. It can help lower your blood glucose levels, boost your body’s sensitivity to insulin. It can also help with weight management, lower your blood pressure and cholesterol, and improve your mental health.

It's recommended people living with type 2 diabetes do at least 2.5 hours of moderate-to-vigorous exercise per week, like a brisk walk or cycling. A 30-minute strength (resistance) training session is also recommended 2-3 times a week.

Talk to your doctor before starting any exercise program and don't do anything strenuous if you're unwell or have ketones in your blood or urine. Because of the risk of nerve damage with type 2 diabetes, it’s important to take care of your feet. Wear supportive shoes and check your feet before and after exercise to make sure there are no changes.

Living with type 2 diabetes doesn’t define you and if you're managing the condition well it won't stop you from living and enjoying a full life.

The key to living well with type 2 diabetes is making sure you are looking after your health and wellbeing, keeping your blood glucose levels in your target range and staying on top of your annual cycle of care checks.

While living with type 2 diabetes may be challenging at times, with the right approach and support, you can lead a happy, healthy, and productive life.