Understanding your risk of developing type 2 diabetes

Type 2 diabetes is a serious condition where your blood sugar levels become too high. It can develop slowly over time and may go unnoticed in the early stages.

Knowing your risk and taking action early can help prevent or delay the condition. This guide explains the risk factors you can and can’t change – and what you can do to stay healthy.

Type 2 diabetes risk factors you can’t change

Some risk factors for type 2 diabetes are out of your control. But knowing about them can help you make informed lifestyle choices.

1. Age

Your risk increases as you get older – especially over the age of 40 (or over 25 if you’re from a South Asian background).

2. Family history

If a parent, brother, sister, or child has type 2 diabetes, your risk is higher.

3. Ethnicity

People of South Asian, African-Caribbean, Black African, and Middle Eastern backgrounds are more likely to develop type 2 diabetes at a younger age and lower body weight.

4. Gender and hormonal conditions

Women with polycystic ovary syndrome (PCOS), or a history of gestational diabetes, have a higher risk.

Men are also slightly more likely to develop type 2 diabetes than women.

Type 2 diabetes risk factors you can change

The good news is that many risk factors are linked to lifestyle – and small changes can make a big difference.

1. Waist size

❌ Carrying extra weight around your tummy (central obesity) increases insulin resistance.

✅ A healthy waist measurement is:

• Less than 80cm (31.5 inches) for women

• Less than 94cm (37 inches) for men

• Less than 90cm (35 inches) for South Asian men

2. Body weight (BMI)

❌ A BMI over 25 increases your risk (or over 23 for people with a with a South Asian, Chinese, other Asian, Middle Eastern, Black African or African-Caribbean family background)

✅ Losing even 5-10% of your weight can reduce your risk significantly.

3. High blood pressure

❌ High blood pressure is often linked to diet, stress, and inactivity.

✅ You can lower blood pressure through:

• A balanced, low-salt diet.

• Regular physical activity

• Stress management techniques (like mindfulness or breathing exercises)

• Getting enough sleep

4. Sedentary lifestyle

❌ Long periods of sitting or inactivity raise your risk.

✅ Try to include movement in your day – walk more, stand up regularly, or find an activity you enjoy.

5. Poor diet

❌ Diets high in sugar, processed foods, and saturated fats increase risk.

✅ Focus on high-fibre foods, vegetables, whole grains, and healthy fats.

What can you do to lower your risk of type 2 diabetes

• Know your numbers – Ask your GP for a blood test (HbA1c or fasting glucose) if you’re at risk.

• Check your waist size and BMI – You can measure this at home or ask your nurse.

• Eat well – Choose healthy meals and snacks, and limit sugary and processed foods. Our article on what’s in a healthy diet can help you explore ideas to improve your nutrition and reduce your salt intake.

• Be active – Aim for 150 minutes of moderate activity per week. If you’d like to explore ways to move more during the day, try our exercise tips here.

• Sleep well – Aim for 7-9 hours of good quality sleep each night. If you struggle with sleep, our dedicated article offers 15 tips for better quality slumber.

• Manage stress – Find ways to relax and unwind regularly. These stress-reducing ideas may help.

Support from the NHS and Diabetes UK

• You may be eligible for the NHS Diabetes Prevention Programme (NDPP), which offers support for healthy living.

• Diabetes UK’s Know Your Risk tool can help you understand your personal risk.

• Your GP, nurse or pharmacist can guide you through testing and prevention.

Key takeaway

• Some diabetes risk factors (like age and family history) can’t be changed – but many others can.

• Waist size, weight, blood pressure, activity, and diet all play a role.

• Small, sustainable changes can protect your health and reduce your risk.

You are the most important person in your diabetes prevention journey. Understanding your type 2 diabetes risk is the first step toward staying well and living confidently.

Take control of your health and reduce your diabetes risk

The Evergreen Life app is here to support you in staying informed and empowered with your own health and wellbeing.

In the app, you can self-enter your HbA1c or blood sugar, BMI, and blood pressure measurements, and stay on top of any GP appointments, all in one place. You can also explore questionnaires on wellness topics like nutrition, fitness and hydration to support you with your overall health.

✅ If you haven’t already, download the free Evergreen Life app to track your health, and reduce your risk of developing type 2 diabetes.

References

1. NHS – Type 2 Diabetes Risk Factors
   https://www.nhs.uk/conditions/type-2-diabetes/causes/
   Provides clear information about risk factors that increase the chances of developing type 2 diabetes, including age, ethnicity, and lifestyle.
2. Diabetes UK – Know Your Risk Tool
   https://riskscore.diabetes.org.uk/
   An interactive tool that helps people understand their personal risk and the role of family history, weight, and lifestyle.
3. NICE – Type 2 Diabetes Prevention: Risk Identification and Interventions (PH38)
   https://www.nice.org.uk/guidance/ph38
   Offers evidence-based recommendations on identifying people at high risk and supporting them with behaviour change.
4. NHS – How to Prevent Type 2 Diabetes
   https://www.nhs.uk/conditions/diabetes/prevention/
   Includes practical advice on weight loss, physical activity, healthy eating, and other modifiable risk factors.
5. NHS Diabetes Prevention Programme (NDPP)
   https://www.england.nhs.uk/diabetes/diabetes-prevention/
   Describes NHS-supported lifestyle change programmes designed for people at high risk of developing type 2 diabetes.