2.2 Describe ways that individuals can reduce their risk of developing type 2 diabetes

This guide will help you answer 2.2 Describe ways that individuals can reduce their risk of developing type 2 diabetes.

Type 2 diabetes is a long-term condition. It affects how the body controls blood sugar levels. Many people in the UK develop this condition, but there are clear steps you can take to lower your risk. This unit describes what you can do to help protect your health.

What is Type 2 Diabetes?

Type 2 diabetes happens when the body cannot use insulin properly. Insulin is a hormone that helps sugar from food move into your cells. If insulin does not work well, sugar builds up in the blood. Over time, this damages blood vessels and organs. This can lead to heart disease, stroke, nerve damage, sight loss, and kidney problems.

Type 2 diabetes is more common in adults and is linked to lifestyle. The risk increases with age, being overweight, and a lack of physical activity.

Eating a Balanced Diet

What you eat has a strong effect on your risk. Making healthier food choices is one of the most direct ways to lower your chance of developing type 2 diabetes.

• Choose wholegrains like brown rice, wholemeal bread, and oats. These keep blood sugar steady
• Eat plenty of fruits and vegetables—at least five portions a day
• Pick lean proteins such as chicken, turkey, fish, eggs, beans, and lentils
• Choose low-fat dairy foods
• Limit red and processed meats
• Avoid sugary drinks and foods high in added sugars
• Use healthy fats from nuts, seeds, olive oil or rapeseed oil rather than butter or lard

Smaller portions help maintain a healthy weight. Eating regularly and not skipping meals gives more control over blood sugar levels too.

Keeping a Healthy Weight

Carrying extra weight is a strong risk factor for type 2 diabetes. This risk is higher if weight sits around your middle, known as central obesity. You can check your risk by measuring your waist:

• For women: aim for a waist measurement below 80 cm (about 31.5 inches)
• For men: aim for below 94 cm (about 37 inches)
• For men of South Asian, Chinese, or black African descent, aim for below 90 cm (about 35 inches)

Losing even a small amount of excess weight makes a difference. For many, losing 5-10% of body weight lowers risk significantly.

You do not need to reach a perfect weight to see benefits. Every kilo lost helps.

Increasing Physical Activity

Being active helps your body use insulin better. It also helps keep your heart, muscles, and bones healthy.

Aim for at least 150 minutes of moderate activity each week. This can be spread out over the week. Moderate activity means your heart rate goes up and you feel warmer, but you can still talk. Good choices include:

• Brisk walking
• Cycling
• Push mowing the lawn
• Swimming
• Dancing
• Water aerobics

You can break this into 30 minutes, five times a week or in shorter bursts of 10–15 minutes.

Try to move more and sit less. Take the stairs, stand up when on the phone, or park further from the shop. Regular exercise not only lowers risk for diabetes, it supports mental health and reduces the risk of heart disease and some cancers.

Reducing Sugar Intake

Regularly eating lots of sugar makes your body work harder to manage blood sugar levels. Cutting back is a practical step.

• Swap fizzy drinks and juice for water or sugar-free options
• Limit cakes, biscuits, sweets, and chocolates
• Check food labels for hidden sugars—they can appear as glucose, fructose, sucrose, maltose, dextrose, corn syrup, honey or agave
• Try unsweetened cereals for breakfast
• If you add sugar to drinks like tea or coffee, use less or switch to sweeteners

Popular smoothies and ‘healthy’ snacks can be high in sugar too. Reading labels helps you make better choices.

Choosing Healthier Fats

Fats are needed for health but some types cause more harm than others. Eating too much saturated or trans fat increases the risk of diabetes by promoting weight gain and raising cholesterol. Good fats, such as unsaturated fats, are better for your heart.

• Use vegetable oils (olive, sunflower, rapeseed)
• Eat oily fish (like salmon, sardines, mackerel) twice a week
• Snack on a small handful of unsalted nuts
• Avoid foods high in saturated fat (such as fried foods, pastries, cakes, processed meats, and fatty cuts of meat)
• Limit butter, cream, coconut oil, and cheese

This helps control your weight, keeps your heart healthy, and supports even blood sugar levels.

Quitting Smoking

Smoking raises the risk of type 2 diabetes by as much as 30–40%. It encourages the build-up of fat in the belly and can make insulin less effective.

Giving up smoking supports your overall health. Your GP or local pharmacy can offer advice and support, including stop-smoking aids. Keeping smoke-free helps with blood pressure and lowers the risk of heart attack and stroke, too.

Drinking Alcohol Sensibly

Drinking high amounts of alcohol can damage the pancreas and the liver. This makes it harder for the body to produce and use insulin. Alcohol is also high in empty calories, which encourages weight gain.

The UK Chief Medical Officers advise not to drink more than 14 units a week, spread over three or more days. One unit is about half a pint of lower strength beer or a single measure of spirits.

• Try having drink-free days
• Choose lower strength options
• Avoid binge drinking
• Have water or non-alcoholic alternatives between drinks

Keeping alcohol intake low helps protect your health in many ways.

Getting Enough Sleep

Poor sleep and sleeping less than six hours a night is linked to a higher risk of type 2 diabetes. Lack of sleep affects hormones that control hunger and how the body manages sugar.

To help improve sleep:

• Keep a regular bedtime
• Avoid caffeine in the afternoon or evening
• Make the bedroom quiet and dark
• Avoid screens before sleeping
• Try to relax and wind down

Tea, coffee, energy drinks, and large meals late in the day may disturb sleep patterns.

Managing Stress

Long-term stress can affect blood sugar and eating habits. People under stress may comfort eat, skip meals or make less healthy food choices. The stress hormone cortisol raises blood sugar, putting extra strain on the body.

Try ways to lower stress day-to-day:

• Gentle exercise like walking, yoga, or swimming
• Taking regular breaks at work
• Talking to someone you trust
• Mindfulness, meditation or breathing exercises
• Enjoying hobbies

Seeking support from managers, counsellors, or support groups can make a difference. Preventing and lowering stress helps maintain better lifestyle choices.

Regular Health Checks

Spotting risk factors early helps prevent or delay type 2 diabetes. Health checks measure blood pressure, cholesterol, blood sugar, and weight.

If you are aged between 40 and 74, you can ask for a free NHS Health Check every five years. Some people, such as those from higher risk backgrounds or with a family history, can have checks more often.

Getting checked means you can take action earlier if needed. Your GP can set up regular screening and give advice on lowering your risk.

Special Considerations for Some Groups

Some groups have a higher chance of type 2 diabetes. These include:

• People of South Asian, African-Caribbean, or Black African backgrounds
• Those with a family history (parent or sibling with type 2 diabetes)
• Women who have had gestational diabetes or a baby weighing more than 4kg (about 9lbs)

People in these groups can follow the same steps as above, but may benefit from earlier and more frequent checks. Healthy eating, keeping active, and looking after weight are even more important.

Myths and Misconceptions

Some believe diabetes only affects older people, or that only sugary foods are the cause. In truth, type 2 diabetes can develop at a much younger age, especially if there are risk factors such as excess weight, inactivity, or family history.

Eating too much sugar can lead to weight gain if it results in consuming more calories than burned. The main cause is a mix of genetics, weight, and lifestyle. You can greatly reduce your risk by making positive, practical changes.

Summary List: Main Ways to Reduce Risk

• Follow a balanced, high-fibre diet rich in fruit, vegetables, and wholegrains
• Keep a healthy weight, especially around the waist
• Be physically active at least 150 minutes each week
• Limit sugar and processed foods
• Use healthy fats sparingly
• Stop smoking
• Drink alcohol in moderation, staying within weekly guidelines
• Get at least six to seven hours of sleep per night
• Manage daily stress
• Attend regular health checks if eligible

Every small change counts towards better health and lower risk.

Final Thoughts

You have a lot of control over your risk of developing type 2 diabetes. Simple steps in your daily routine, such as changing what you eat and being active, have a big impact. Making one change at a time can make things manageable and allow you to build healthy new habits over time.

Remember, you do not need to do everything at once. Focus on what feels possible now, then add more changes as you go. Support is available from your GP, local pharmacy, or charities such as Diabetes UK. Reducing your risk of type 2 diabetes helps you feel better, stay healthier, and live life with fewer worries about illness. Take small steps now for your future wellbeing.