- Home
- Government
- Public Health
- Diabetes Support & Education
- Diabetes Prevention
Diabetes Prevention
Take Steps Now to Lower Risk of Diabetes
Did you know that 96 million U.S. adults have prediabetes, and more than 8 in 10 of them don’t know it? Prediabetes and type 2 diabetes can often be prevented or delayed through healthy lifestyle changes. Knowing your risk is the first step. If you are overweight, age 45 or older, and not physically active more than a few times a week, you may be at increased risk. Other risk factors include having a family history of type 2 diabetes, as well as certain racial or ethnic backgrounds.
Have questions or interested in diabetes prevention?
Call 252-902-2447
Recognize the Risks Factors for Type 2 Diabetes
By recognizing the risk factors and watching for early warning signs, you can take charge of your health and lower your chances of developing diabetes. Several health and lifestyle factors can increase the likelihood of type 2 diabetes, but understanding these risks empowers you to make changes that protect your long-term well-being.
- Prediabetes: Blood sugar levels are higher than normal but not yet in the diabetes range. Without action, this condition often progresses to type 2 diabetes.
- Excess Weight: Being overweight or obese is one of the strongest risk factors.
- Fat Distribution: Storing fat around the abdomen increases risk. Men with a waist over 40 inches and women over 35 inches face higher risk.
- Inactivity: Physical activity helps manage weight, burn glucose, and improve insulin sensitivity. The less active you are, the greater your risk.
- Family History: Having a parent or sibling with type 2 diabetes increases your likelihood of developing it.
- Race and Ethnicity: Black, Hispanic, Native American, Asian, and Pacific Islander people face higher risk compared to white populations.
- Blood Lipid Levels: Low levels of HDL (“good”) cholesterol and high triglycerides are linked to increased risk.
- Age: Risk rises as you get older, especially after age 45.
- Pregnancy-Related Risks: A history of gestational diabetes or giving birth to a baby over 9 pounds raises future risk.
- Polycystic Ovary Syndrome (PCOS): PCOS, which can cause irregular periods, excess hair growth, and obesity, is linked to higher diabetes risk.
- Insulin Resistance: When your body does not respond well to insulin, blood sugar levels rise.
- Acanthosis Nigricans: Darkened patches of skin in areas such as the neck or armpits can signal insulin resistance.
Recognizing these factors early gives you the chance to make changes that may reduce your risk of developing type 2 diabetes.
Everyday Choices That Make a Difference
Prediabetes and even Type 2 diabetes can often be reversed or managed with healthy choices and consistent habits. Small steps taken today can make a big difference in long-term health and well-being. By focusing on daily routines, you can lower blood sugar, improve energy, and reduce your risk of serious complications.
- Maintain a Healthy Weight: Even a modest weight loss of 5–7% of your body weight can improve how your body uses insulin and lower blood sugar.
- Make Smarter Food Choices: Choose more vegetables, fruits, whole grains, and lean proteins. Pay attention to portion sizes and limit foods high in sugar, sodium, and unhealthy fats.
- Be Physically Active: Aim for at least 150 minutes of moderate activity each week, such as brisk walking, biking, or swimming. Daily movement helps regulate blood sugar and supports heart health.
- Join a Diabetes Prevention Program: Community programs offer guidance, support, and accountability to help you stay on track with nutrition, activity, and lifestyle goals.
- Check in With Your Healthcare Provider: Regular checkups and screenings help monitor progress and catch issues early, when they are easier to manage.
By making these changes and staying consistent, you can take control of their health and greatly reduce the risk of developing diabetes or its complications.
Sources: CDC recommendations & Johns Hopkins guidance