How to Reduce your chance of Type 2 Diabetes

An Introduction to the Recent Uprising in Type 2 Diabetes 

Type 2 diabetes was typically a disease that affected the older generation. However, recent statistics have shown that this is no longer the case. Doctors and public health officials have reported a significant rise in type 2 diabetes amongst people under the age of 40, including young adults and teens. The reason for this shift is due to changes in diet, activity levels and body weight patterns. It matters because type 2 diabetes can lead to more serious long-term health problems if not prevented and treated. 

According to NHS data, over half a million people in England were identified as being at risk in the space of one year. Additionally, the UK Government’s health statistics also show that around 7% of adults aged 17 and over have type 2 diabetes – and many more are undiagnosed. 

On a global scale, diabetes cases have increased from roughly 200 million in 1990 to 830 million in 2022. The main cause for this is difference in lifestyle and environment. Type 2 diabetes is caused by the body’s inability to use insulin properly, causing high blood sugar levels over time. As a result, the risk of heart disease, kidney damage, nerve problems and a stroke is increased.  

Why Young People are Seeing More Cases of Type 2 Diabetes 

Let’s go over some of the reasons why young people are seeing more cases of type 2 diabetes: 

1. Rise in Obesity 

Carrying a large amount of weight, particularly around the waist, is one of the leading risk factors for type 2 diabetes. Global obesity rates are significantly higher than they have ever been in history. Worldwide the cases of obesity between the ages of 5 and 19 have increased more than tenfold since 1975. This is mainly due to high-calorie diets and sedentary customs. 

2. Sedentary Habits 

Lack of regular movement and physical activity increases insulin resistance. As a result, the body can’t use glucose properly. Even something as small as not taking breaks after sitting for long hours can increase diabetes risk. 

3. Increase in Sugary Diets and Ultra-Processed Foods 

Added sugar in soft drinks and the excessive amount of ultra-processed food advertised and consumed also contribute to the higher diabetes rates. Research has shown that sugary drinks alone account for millions of cases globally in a year. 

4. Genetic and Ethnic Factors Increase a person risk of Type 2 Diabetes

Genetics mean that some groups of people are more likely to get type 2 diabetes. People from Black African, Caribbean and South Asian backgrounds are 3x more likely to get type 2 diabetes compared to white people.

How Can Young People Reduce Their Chances of getting Type 2 Diabetes? 

Despite the increases in cases amongst young people, there are habits and lifestyle changes you can adopt to reduce your risk. Here are some evidence steps supported by health organisations and specialists: 

1. Move your body every day 

Physical activity helps your body use insulin more effectively. Additionally, it helps manage blood sugar levels. Adults are recommended to get at least 30 minutes a day, five days a week. This averages to about 150 minutes of moderate activity per week. 

Just incorporating small habits such as walking after meals or getting up periodically after sitting for a long period of time can help regulate glucose and reduce your chances of getting diabetes. 

2. Eat a Balanced Healthy Diet 

Food and the nutrients we feed our body play a huge role in controlling our blood sugar and preventing diabetes: 

• Choosing wholegrains over white carbs and eating food that is high in fibre, such as vegetables, beans and oats. 
• Reducing your consumption of sugary drinks and snacks, as these increase blood sugar, which leads to weight gain. 
• Including lean proteins in your protein (such as beef, fish or chicken) and unsweetened dairy to balance meals. 

More practical eating advice can be found here

3. Monitor Your Weight 

Losing even the slightest percentage of body fat (5%) can significantly lower your risk and help the body manage insulin more effectively. Organised programmes such as the NHS Healthier You Diabetes Prevention Programme, which provides personalised coaching on diet, activity and weight management. 

4. Stay off Fizzy and Sugary Drinks

Instead, incorporate more water, plain tea/coffees with no added sugar, or freshly squeezed unprocessed fruit juice. That way you are cutting out excessive calories and feeding your body with an alternative that supports stable blood sugar.  

5. Implement small habits that you know will last to reduce risk of Type 2 Diabetes  

Start with implementing small habits that you can stick to in the long run. Whether it’s tracking your daily intake or making sure you’re drinking a certain amount of water every day. Set realistic personalised goals and gradually increase them. 

Conclusion

Type 2 diabetes is a disease that is predominantly growing within the younger generations. But there are ways to prevent and manage this. By implementing more healthy lifestyle choices, young people can lower the risk and protect their long-term health. 

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