What are the risk factors for type 2 diabetes?

Type 2 diabetes is a condition where the body can’t maintain healthy blood glucose (sugar) levels, leading to complications such as heart and kidney disease. Almost 1.9 million Australians have diabetes¹, and it’s on the rise. In fact, two million Australians are at high risk of developing the condition².

So, what’s the likelihood of you developing type 2 diabetes? And what can you do to help reduce your chances?

What are the type 2 diabetes risk factors?

Your type 2 diabetes risk is based on a range of factors – some you can control and others that you can’t.

Type 2 diabetes risk factors that you can control include:

• Being overweight: Obesity is the leading risk factor for type 2 diabetes, particularly if you’re carrying excess weight around your waistline.
• Being physically inactive: In 2022, 83% of adolescents and 41% of adults in Australia did not meet the physical activity guidelines. Physical inactivity is the ninth leading preventable cause of ill health and premature death and is a key type 2 diabetes risk factor.
• Smoking: Smoking increases your risk of type 2 diabetes, and the risk increases with the number of cigarettes you smoke daily.

Type 2 diabetes risk factors you can’t control include:

• Age: Type 2 diabetes usually develops after age 45, in individuals who have risk factors including high blood pressure or a family member with type 2 diabetes. However, young people are increasingly developing the condition. Almost one in four Australians over the age of 25 has diabetes or pre-diabetes³.
• Family history: Having a family member – a parent, for example – with type 2 diabetes means you have a genetic predisposition to the condition. It doesn’t necessarily mean you’ll get type 2 diabetes, but it does mean other lifestyle factors like being overweight can greatly increase your risk.
• Existing health conditions: Examples such as high cholesterol, high blood pressure, heart disease, polycystic ovarian syndrome or a history of gestational diabetes increase your risk of developing type 2 diabetes.
• Ethnicity: Certain groups of people are more likely to get type 2 diabetes, including Aboriginal and Torres Strait Islanders, Pacific Islanders, and those with a Chinese or Indian cultural background.

You can use the Diabetes Australia Risk Calculator to understand your personal risk.

How to reduce your risk of type 2 diabetes

Like many other health conditions, you can help reduce your overall risk of developing type 2 diabetes by making healthy and informed choices. Here’s how:

1. Make healthier food choices

To reduce type 2 diabetes risk factors, it is recommended to eat mostly whole unprocessed foods like veggies and fruit daily, along with whole grains and lean proteins like lean chicken and fish. Cut back on foods with added salt, sugar and unhealthy fat. A good way to do that is to eat less processed foods and takeaway meals, and drink water instead of sugary drinks. Not only will eating healthier help control your blood glucose, it will also help with maintaining a healthy weight.

2. Get active

Regular physical activity helps your body to maintain healthy blood glucose (sugar) levels and can also lower your blood pressure, reduce your risk of heart disease and reduce stress. Following a consultation with your GP to find out what level of activity is right for you, try to work up to at least 30 minutes each day at an intensity where your heart rate goes up and your breathing gets harder, but you can still carry on a conversation. It is also recommended to include muscle-strengthening activities on at least two days each week.

A great way to stay motivated is to choose something you enjoy, like going for a ride with the family or joining a social exercise group like one of our Medibank Live Better activities events around the country.

3. Aim for a healthy weight

If you’re overweight, even small amounts of weight loss (5-10% of your body weight) can reduce your chance of developing type 2 diabetes, especially for those with pre-diabetes. Talk to your doctor or see a health professional such as an Accredited Practising Dietitian or Exercise Physiologist for specific advice.

4. Get checked

The symptoms of type 2 diabetes are not always obvious. In fact, it’s thought that up to 500,000 Australians may be living with undiagnosed type 2 diabetes⁴. And pre-diabetes normally has no symptoms at all. If you’re at high risk of developing type 2 diabetes, ask your doctor about having type 2 diabetes screening tests.

5. Quit smoking

If you smoke, one of the best things you can do for your overall health is to quit. For support, speak to your doctor for help or call Quitline on 137 848.