What are the Non-modifiable Risk Factors for Diabetes?

Non-modifiable Risk Factors for Diabetes: What You Can’t Change

There are a few risk factors of diabetes you can change through lifestyle and dietary changes. For instance, you can be more physically active or follow a healthy diet to reduce the chances of developing type 2 diabetes. However, you cannot modify a few factors, such as your family medical history and age.

Non-modifiable Risk Factors for Diabetes Patients

Risk factors that are responsible for a person reaching the prediabetic stage but cannot be voluntarily controlled are as follows:

Family History

An individual is at a higher risk of developing type 2 diabetes if any of their parents or siblings are already diagnosed with the disease. Thus, to anticipate the changes, you must share your family's health records with your doctor to see what those reports indicate to you.

Age

Old-aged people are at a higher risk for both type 2 diabetes and prediabetes. Generally, middle-aged adults who are 45 years old or above are likely to be affected by type 2 diabetes. However, doctors receive type-2 diabetes patients who are much younger or are adolescents.

Race or Background

Those who belong to ethnicities like Asian American, Native American, African American or Pacific Islander are prone to develop diabetes with growing age.

Gestational Diabetes

A woman who has developed diabetes during pregnancy remains at a higher risk of suffering from the disease again in the later stages of her life.

How to Prevent Diabetes?

Smart lifestyle choices can help control the modifiable risk factors for diabetes. For example, you can lower your risk by losing extra weight to return to your normal body mass index (BMI) appropriate for your height and weight. The key is to realise that it is never too late to start.

Here is what you can do to prevent complications that are associated with diabetes:

Be Physically Active

Regular physical activity is crucial. You can aim for at least 30 minutes of moderate intensity exercise most days of the week. This can include brisk walking, cycling, or swimming. Increased activity helps improve insulin sensitivity and manage blood sugar levels effectively, contributing to overall well-being and reducing diabetes related risks.

Eat Vegetables and Plant-based Foods

You must prioritise a diet rich in vegetables, fruits, and whole grains. These foods are high in fibre, which aids in blood sugar control and promotes satiety. Incorporating a variety of plant-based options supports a healthy weight and provides essential nutrients, reducing the likelihood of developing diabetes complications.

Consume Healthy Fats

It is essential to have healthy fats found in avocados, nuts, seeds, and olive oil. These unsaturated fats can improve cholesterol levels and reduce inflammation. Simultaneously, limiting saturated and trans fats is equally essential for heart health, which is particularly vulnerable to complications in individuals with diabetes.

Make Healthier Lifestyle Choices and Avoid Fad Diets

Finally, the focus must be on sustainable, long-term dietary changes rather than restrictive fad diets. You can seek professional advice for personalised guidance. A balanced approach to nutrition, combined with stress management and adequate sleep, forms the cornerstone of preventing diabetes complications and maintaining a healthy lifestyle.