Major Risk Factors for Type 2 Diabetes
Lifestyle Risk Factors
Physical Inactivity
- Sedentary lifestyle significantly increases the risk of developing type 2 diabetes
- Lack of exercise reduces insulin sensitivity in muscle cells
- Regular physical activity helps maintain healthy blood glucose levels
Aim for at least 150 minutes of moderate-intensity physical activity per week to reduce your risk of developing type 2 diabetes.
Obesity and Body Fat Distribution
- Being overweight or obese is one of the strongest risk factors
- Central (visceral) obesity is particularly dangerous
- Excess abdominal fat releases inflammatory chemicals that interfere with insulin function
Body Mass Index (BMI) over 25 increases risk, but waist circumference is also a crucial measurement for assessing risk.
Poor Diet
- High intake of processed foods and refined carbohydrates
- Excessive consumption of sugary beverages
- Low intake of fiber and whole grains
- High saturated fat consumption
Many people focus solely on sugar intake, but overall diet quality, including healthy fats and proteins, is equally important in diabetes prevention.
Non-Modifiable Risk Factors
Age
- Risk increases with age, particularly after 45
- Age-related decrease in pancreatic function
- Reduced muscle mass and increased insulin resistance
Genetics and Family History
- Having a first-degree relative with type 2 diabetes increases risk
- Certain ethnic groups have higher predisposition
- Genetic factors influence insulin production and sensitivity
If one parent has type 2 diabetes, the lifetime risk of developing the condition is about 40%. If both parents have it, the risk increases to about 70%.
Gestational Diabetes
- Women who develop diabetes during pregnancy
- Increases future risk of type 2 diabetes
