Five things that raise your risk of Type 2 diabetes and how to combat them

Is your daily routine putting you at risk of Type 2 diabetes? Photo / 123rf

A new study reveals night owls are more likely to develop the disease – we look at the risk factors as well as the preventative measures

We all want to avoid chronic illnesses and, with rates on the rise due to soaring obesity levels, Type 2 diabetes is one that’s at the forefront of many people’s minds. Every week, the condition leads to hundreds of amputations, strokes and heart attacks and thousands of heart failure cases.

However, implementing small, sustainable lifestyle changes can prevent or delay weight gain, says Naveed Sattar, a professor of metabolic medicine at the University of Glasgow. Here are five habits that may be raising your risk – plus Sattar’s tips to undo the damage.

1. You’re eating the wrong thing for breakfast

Eating a sugary breakfast – whether that’s sugary cereal, pastries or snack bars – may be a sign your diet is high in calories and low in fibre, says Sattar.

“People who eat sugary breakfasts are generally eating other dense calories, which leads to weight gain” – the biggest risk factor for Type 2 diabetes – he explains. Additionally, it’s unlikely they’re eating enough fibre, which is a nutrient that controls appetite, he says.

“You get to the point where your weight is so high that you can’t store it as subcutaneous fat [pinchable fat under the skin] so high amounts end up in places where it shouldn’t be, such as the liver,” he says. The liver is responsible for maintaining healthy blood sugar levels but when it becomes clogged up with fat, “it keeps making sugar in excess, which causes Type 2 diabetes”, he says.

However, some people, such as those who do lots of exercise, may be able to eat a high-sugar breakfast without raising their risk of Type 2 diabetes, as they burn those calories off, he says. For the vast majority though, it’s worth rethinking how they start the day.

How to combat the risk: Swap to a low-sugar, high-fibre option, such as shredded wheat. “It is more slowly absorbed by the gut and engages appetite signals, to help with eating fewer calories,” Sattar says.

Regularly eating a sugary breakfast is linked to excess liver fat, a key driver of Type 2 diabetes. Photo / 123rf

2. You have wine every night

“There are tons of calories in alcohol,” Sattar says. A 175ml glass of wine contains 159 calories, meaning one per night adds up to 1100 calories – nearly as much as two pizzas over the course of the week, which will fuel weight gain. The calorie intake from alcohol is even higher if your tipple of choice is a pint of beer (182) or cider (216).

As well as being calorific itself, alcohol also leads to a rapid drop in blood sugar levels, as a result of the liver focusing on breaking down alcohol rather than releasing sugar into the bloodstream, he says. “That may mean you’ll eat more the next morning.”

Additionally, research suggests giving up alcohol for one month leads to weight loss and lower risk of Type 2 diabetes. While researchers don’t know how long this effect lasts, they note it shows the impact of alcohol on Type 2 diabetes risk.

How to combat the risk: Cut back on alcohol and swap to lower calorie options, such as spirits (61 calories) with tonic or soda. “Drinking less may help with your weight as well as reducing the other toxic effects of alcohol on the liver, blood vessels and brain,” Sattar says.

3. You spend too much time sitting down

“Being sedentary means you’re probably sitting in the house more often, so you’re not burning calories,” Sattar says. “But secondly, it also provides you with more opportunities to eat, often out of boredom.”

Additionally, researchers, who monitored the blood sugar levels of 37 people over a fortnight, found those who spent prolonged periods of time sitting had higher levels, while those who broke up sitting more often with standing or walking had lower levels.

“If you’re walking the dog or going out to meet friends, you’re not likely to be eating a packet of crisps while doing that,” Sattar says. “More time at home leads to more eating just because we find eating food so pleasurable.”

How to combat the risk: “One simple tip I give patients is to try to walk an extra five minutes a day, which is equivalent to 500 steps,” he says. To motivate yourself, find a nice walking route, listen to a podcast on your walk or find a friend to join you. Then, increase your walk to 10 minutes and longer – start low, go slow.”

Only five extra minutes of walking daily can help combat the effects of sedentary living. Photo / 123rf

4. You’re adding salt at the dinner table

Just like with sugar, people who add salt to their meals are also at risk of eating too much.

Researchers at Tulane University in the US, who analysed the diet patterns of about 400,000 people in Britain, found those who reported “always” adding salt to their meals were 39% more likely to develop Type 2 diabetes compared with those who “never” or “rarely” did so. People who “sometimes” added salt to their food faced a 13% higher risk, jumping to 20% for those who “usually” added it.

The team suggested added salt likely causes people to eat bigger portions, leading to weight gain, rather than salt itself causing Type 2 diabetes.

“It makes food taste nice, encourages overeating, and also leads people to drink more,” Sattar says. “If that’s a sugary drink, that can further fuel weight gain.”.

How to combat the risk: Cut back on eating salty food and adding salt at the dinner table, which will also benefit blood pressure – the biggest risk factor for strokes, Sattar says. Britain’s NHS recommends adults have no more than 6g of salt per day.

People who regularly add salt to their meals have a 39% higher risk of developing Type 2 diabetes, according to research. Photo / 123rf

5. Your sleep time changes by more than one hour each night

Previous research has shown people who have irregular sleep patterns – meaning the time they spend sleeping varies by more than one hour each day – face a third higher risk of developing the condition than those who have more regular sleep.

Adding further weight to the importance of sleep, a study that is set to be presented at a diabetes conference this week, which looked at 5000 people, found those who had late bedtimes were around 50% more likely to develop Type 2 diabetes.

Sattar says links between sleep and Type 2 diabetes are most likely to do with eating patterns. “Sleep and your appetites are strongly linked,” he says. “If you have a poor night’s sleep, you generally tend to overeat over the next few days.”

Also, if you don’t get enough sleep, your energy levels may be lower the next day, meaning you have less motivation to be physically active, Sattar says.

How to combat the risk: Try to develop habits that are supportive of good sleep, Sattar recommends. “For example, don’t look at your phone for at least half an hour before bed and don’t check emails late at night,” he says. Avoid eating dinner too late or snacking before bed, though if you do snack, opt for a small handful of nuts over chocolate or crisps, he says.