What we’ll cover:

• What Type 2 Diabetes and Prediabetes are, and their risk factors.
• Key lifestyle changes to reduce your risk.
• When medication might help.

Type 2 Diabetes and Prediabetes are conditions that affect how your body processes sugar. By understanding what increases your risk and taking proactive steps, you can significantly lower the likelihood of developing these conditions.

Understanding Prediabetes and Type 2 Diabetes

Your body relies on sugar (glucose) as a source of energy for all its cells. A hormone called insulin, made by your pancreas, helps sugar move from your bloodstream into your cells.

When your body stops responding to insulin effectively, blood sugar levels begin to rise. This can lead to:

• Prediabetes: Blood sugar levels are higher than normal but not high enough to be classified as diabetes.
• Type 2 Diabetes: Blood sugar levels reach a point where they can cause long-term damage to your body.

People with prediabetes are at a high risk of developing Type 2 Diabetes over time.

What increases the risk of Prediabetes and Diabetes?

Certain factors make some people more likely to develop these conditions:

• Excess body weight, particularly around the stomach and vital organs.
• Low levels of physical activity.
• Smoking.
• A family history of Type 2 Diabetes.
• Gestational diabetes: Diabetes during pregnancy increases the risk for both the mother and baby.

How to Lower Your Risk

Making lifestyle changes can significantly reduce your chances of developing Type 2 Diabetes. Research shows that losing just 5–10% of your body weight can lower your risk considerably. Areas to focus on include:

1. Diet

• Limit foods high in sugar, starchy carbohydrates, and processed ingredients.
• Focus on whole foods like vegetables, lean proteins, healthy fats, and fresh produce.

2. Physical activity

• Incorporating a range of cardiovascular and strength-based training is most beneficial.
• Aim for 150 minutes of moderate-intensity activity per week.

3. Alcohol consumption

• If you drink more than 14 units of alcohol weekly, cutting back can improve your blood sugar control and overall health.

4. Smoking

• Smoking increases the risk of diabetes, heart disease, and stroke. Quitting can reduce these risks and improve your overall health.
• Your GP or local stop-smoking services can provide support tailored to you.

Can medicines help?

Lifestyle changes are usually the first recommendation for reducing your risk of type 2 diabetes. However, if these aren’t enough, your doctor or medical team might suggest medications to:

• Lower blood sugar levels.
• Improve insulin sensitivity.
• Support weight loss.

These treatments are often used alongside lifestyle adjustments to maximise their effectiveness.

Summary

Type 2 Diabetes and Prediabetes are closely linked to lifestyle factors, but with the right changes, you can reduce your risk. By improving your diet, staying active, reducing alcohol intake, and quitting smoking, you can protect your health and well-being.

If you need support making these changes, the Roczen team is here to help. Take the first step toward better health today!