Diabetes Risk Factors

If you could spare yourself from a life-changing disease, you’d do it, right? For millions of Americans, paying attention to diabetes risk factors and doing something to control them can make all the difference.

With diabetes, the body can no longer make enough insulin or use the insulin it does make to control blood sugar (blood glucose). Out-of-control blood sugar boosts your risks for stroke, heart attack, kidney failure, blindness and advanced memory loss. So, being proactive is important.

Of course, there are some risks that you have no control over, including your: 

• Age
• Race
• Family history

Also, moms-to-be are at risk for gestational diabetes which can strike suddenly during a pregnancy.

These factors are called non-modifiable risks. But the good news is there are many risks that are modifiable. You can control them with a little bit of effort.

Take Action to Fend Off Diabetes

When you work to stay fit and healthy, you are helping your body fight disease and illnesses that can steal your quality of life. Below are some risk factors you can modify.

Weight. Carrying extra pounds is hard on your organs and joints. It derails your body’s natural functions. Losing weight can seem daunting, but even modest weight loss can improve your health. Studies show losing just seven to 10 percent of your body weight, when combined with regular exercise, can lower the risk of developing diabetes by nearly 60 percent.

Sedentary lifestyle. People live differently than they did a century ago. Modern conveniences and technology mean we spend a lot more time sitting. Adding regular physical activity to your lifestyle will help you maintain a healthy weight and lower your blood sugar. It also boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range. The American Heart Association recommends adults get at least 150 minutes a week of moderate activity, like brisk walking. Also try to get 75 minutes a week of high intensity exercise. Two days a week you should do strength-building workouts.

Out-of-control numbers. Three numbers are important indicators of good health — blood glucose, cholesterol and blood pressure.  When one or more of these levels are higher than they should be, it can damage your arteries. It also sets you up for a greater chance of diabetes, heart disease and stroke. Monitor these levels on a regular basis. Talk to your doctor about:

• A1C monitoring
  Your doctor may want you to have blood drawn for a hemoglobin A1C test. The test can be repeated once every three months until your blood sugar is stable and under control, then the frequency of the test may decrease.
  • Normal – less than 5.7%
  • Prediabetes (insulin resistance) - 5.7% to 6.4% 
  • Diabetes – 6.5% or higher
    
    

• Cholesterol
  Your body makes all the cholesterol it needs to build healthy cells. When you eat too many fatty foods, it can get out of balance. A simple blood test will measure all three parts of your cholesterol.
  • HDL “good” cholesterol levels of 60 mg/dl and above are best.
  • LDL “bad” cholesterol levels of 100 mg/dl and below are best.
  • Your “total” cholesterol should be less than 200 mg/dL.
    
    

• Blood pressure
  About one out of every three Americans has high blood pressure. A blood pressure cuff measures the force of blood against your arteries when your heart beats and is at rest.
  • Normal blood pressure is less than 120 mm Hg systolic (the top number) and less than 80 mm Hg diastolic (the bottom number). So <120/80 is ideal.

Smoking. Chances are you’ve heard smoking is bad for your lungs and your heart. But did you know it can raise your blood sugar? If you smoke, your risk for Type 2 diabetes goes up by 30 to 40 percent.

Lack of sleep. Most people skimp on sleep from time to time. It may seem harmless, but when you log less than seven hours of sleep each night, you boost your risk for insulin resistance. Not sleeping also makes you hungry, so you’re tempted to eat, and maybe overeat. This makes it more difficult to stay at a healthy weight or lose weight if you need to.

Poor diet. Frozen and fast foods have made it easy to choose convenience over nutrition. Eating well and in moderation is one of the best things you can do to lower your chance for diabetes. Choose foods that are naturally rich in nutrients, and low in fats and calories. Fruits, vegetables, whole grains, low-fat dairy and heart-healthy fish are all good choices. Sticking to regular mealtimes is good, too.

Be proactive about diabetes prevention. Schedule your annual physical exam. Ask your doctor if you should be screened for diabetes and discuss steps you can take to reduce your risks.

To find helpful information about diabetes, living with it, managing weight and more check out the American Diabetes Association video collection.

Sources: Diabetes Basics,  Centers for Disease Control and Prevention, 2026; The Path to Understanding Diabetes Starts Here,  American Diabetes Association;  Know Your Numbers,  American Heart Association, 2026; ; Living with Healthy Diabetes,  American Heart Association, 2026; Diabetes and Smoking,  Centers for Disease Control and Prevention, 2024; About Sleep,  Centers for Disease Control and Prevention, 2024; Diabetes Diet: Create Your Healthy Eating Plan,  Mayo Clinic, 2026; Prevent Type 2 Diabetes: Talking to Your Patients About Lifestyle Change,  Centers for Disease Control and Prevention, 2024