How to reduce your risk of type 2 diabetes

ARTICLE

26 September 2022

3 mins read

The number of people with type 2 diabetes in Australia is growing, due to lifestyle and diet choices, rising obesity rates and an ageing population. But here’s the good news – there are lots of simple and achievable ways we can reduce our risk.

Diabetes, cardiovascular disease and obesity are some of the biggest health challenges facing our society today.

If you’re diagnosed with diabetes, it means your body can’t maintain healthy levels of glucose in the blood, which can cause other complications like blindness and kidney failure¹.

There are three main types of diabetes:

Type 1 diabetes – an autoimmune condition where the body is triggered to destroy insulin-producing cells in the pancreas, resulting in dangerously high blood glucose levels.
Type 2 diabetes – a condition where the body becomes resistant to the effects of insulin, and gradually loses the ability to produce enough insulin.
Gestational diabetes – during pregnancy, some of the hormones made by the placenta reduce the action of insulin. If the pancreas is unable to produce enough extra insulin to overcome this, blood glucose levels rise.

Type 2 diabetes (also known as adult-onset diabetes) is the most common type of diabetes, representing 85 to 90 per cent of all diabetes cases globally².It is hereditary – so if you have a family member with diabetes, you have a greater risk of developing type 2 diabetes.

You’re also at a higher risk of getting type 2 diabetes if you:

Are older (over 55 years of age)
Are overweight
Have high blood pressure
Are over 35 years of age and are from an Aboriginal or Torres Strait Islander background
Are over 35 years of age and are from a Pacific Island, Indian subcontinent or Chinese background
Are a woman who previously had gestational diabetes or polycystic ovarian syndrome

What are the symptoms?

There are various symptoms of type 2 diabetes, but sometimes they can be easily overlooked or dismissed, since the condition is usually acquired at an older age. Additionally, many people who develop type 2 diabetes have no symptoms at all, so getting regular check-ups and blood tests is essential if you are in any of the higher-risk groups listed above.

Symptoms include:

Being excessively thirsty
Passing more urine
Feeling tired and lethargic
Always feeling hungry
Having cuts that heal slowly
Blurred vision
Headaches
Feeling dizzy
Leg cramps

According to research published by the Baker Heart and Diabetes Institute, people with type 2 diabetes have a 60 per cent higher risk of heart failure, stroke, dementia, as well as greater risks of developing breast, bowel, endometrial, liver and pancreatic cancers³.

Being proactive is paramount to your health; a blood test can determine whether you have diabetes and possibly prevent more severe complications.

Be proactive with testing for type 2 diabetes

Being proactive with your health can indicate whether you’re at risk of developing type 2 diabetes. You can check for abnormal glucose levels in your blood with a random blood glucose test – and if you’re an AIA Vitality member, you get one test for free each membership year with the AIA Vitality Health Check.

Other than blood glucose, the AIA Vitality Health Check also checks your BMI, blood pressure and cholesterol levels. This only takes 15 minutes to complete at participating TerryWhite Chemmart, Guardian or Amcal pharmacies.

And here’s the best part: You can earn up to 7,000 AIA Vitality Points that go towards your AIA Vitality Status, giving you access to shopping rewards, better discounts and up to 50 per cent cashback on eligible Virgin Airlines flights.

So, what are you waiting for? Book your free AIA Vitality Health Check via the AIA Vitality app, listed under the ‘Get Points’ tab, followed by ‘Complete Health Checks’.

P.S. You can choose to donate your weekly AIA Active Benefit to Diabetes Australia, supporting its mission to reduce diabetes’ impact on all Australians. Your donation will go toward research on prevention, treatments and cures, as well as education and awareness programs.

How to reduce your risk of acquiring type 2 diabetes

Good news – type 2 diabetes can be prevented or delayed simply by making healthier lifestyle choices⁴. These include:

Maintaining a healthy weight
Regular physical activity
Making healthy dietary choices
Managing blood pressure within healthy levels
Managing cholesterol within healthy levels
Not smoking

Making healthier choices can also begin with the groceries you choose. You can find a wide range of healthier food options on the Baker Institute's Supermarket shopping guide⁵.

Regular exercise also plays a role in reducing the risk of type 2 diabetes. The exercise guidelines for adults (18 to 65 years of age) include 2.5 to 5 hours of moderate physical activity every week – this includes activities like brisk walks, golf, mowing the lawn or swimming. Alternatively, you can substitute 1.25 to 2.5 hours of vigorous physical activities like jogging, aerobics, fast cycling, soccer or netball⁶.

Whichever exercise you choose, every healthier choice you make counts towards a better you – no matter how small. Remember, All or Something!

Footnotes

¹ https://www.diabetesaustralia.com.au/about-diabetes/what-is-diabetes/

² https://www.diabetesaustralia.com.au/about-diabetes/type-2-diabetes/
³ https://baker.edu.au/-/media/documents/impact/baker-institute-dark-shadow-type-2-diabetes-summary.pdf?la=en
⁴ https://www.diabetesaustralia.com.au/about-diabetes/prevention/
⁵ https://baker.edu.au/-/media/documents/fact-sheets/baker-institute-supermarket-shopping-guide.pdf
⁶ https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years

Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances

Disclaimer:
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.

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