12-05-2025
5 Key Causes of Type 2 Diabetes—and Simple Tips to Reduce Your Risk
Understanding what causes type 2 diabetes is crucial. The chronic condition occurs when your body doesn't produce enough insulin or use it efficiently, leading to a buildup of glucose in the bloodstream. Over time, high blood sugar levels can cause serious health problems, including an increased risk of heart disease, stroke, kidney disease, nerve damage and eye disease. Here, the biggest risk factors and steps you can take to stay healthy.
Unlike type 1 diabetes, which is an autoimmune disorder, type 2 diabetes (T2D) is typically caused by a combination of age, genetics and lifestyle. Of course, you can't control your age or your family history. But other risk factors are preventable, and a few simple lifestyle changes can help you ward off T2D. Here's what to watch for:
A study in Diabetes Care found that certain ultra-processed foods—such as refined breads, sauces, condiments, processed meats, sweetened beverages and ready-to-eat dishes—increase the risk of developing type 2 diabetes.
To reduce your risk: Cut back on processed foods with high saturated fat or sugar. 'Adopt an eating pattern focused on more plant-based or pescatarian foods,' says William Hsu, MD, Head of Diabetes Regression and Remission Program and Chief Medical Officer, L-Nutra.
Dr. Hsu also recommends increasing fiber intake while reducing refined carbohydrates. If you need an easy swap to get started, try replacing juice with whole fruit.
'High-calorie beverages can add significant sugar intake and calories and contribute to insulin resistance,' says Rachel Pessah-Pollack MD, FACE, an endocrinologist and Clinical Professor of Medicine at NYU Grossman School of Medicine. 'If patients are looking to have orange juice or apple juice, I encourage them to have the fruit instead.'
A review of 45 studies published in the Public Library of Science showed a close link between lack of physical activity and type 2 diabetes. A sedentary lifestyle can lead to reduced blood flow and a buildup of visceral fat, both of which are risk factors for type 2 diabetes. 'When we move, cells need glucose for fuel,' explains Sulagna Misra, MD, BCMAS, founding physician at Misra Wellness. 'Without exercise, glucose uptake by the cells is limited. Glucose is then turned into fat and stored as fuel for later.'
To reduce your risk: Set an alarm for movement breaks. 'Take a stretch break or a walk break every two hours while you are sitting,' Dr. Misra says. 'Even small things like taking the stairs or parking farther away than normal are collective things that add up!'
What else can help? 'Simple things like standing while on a call, stretching during TV time or taking a five-minute dance break,' says Maria Teresa Anton, MD, Endocrinologist & Educator at Pritikin Longevity Center.
And while you may prefer to grab a seat after meals, finding time for movement is a better bet. 'Take short walks after meals to help control blood sugar levels,' suggests Dr. Hsu.
Also smart: Cut back on TV time when you can. A study in Frontiers in Endocrinology found that TV time in particular was closely associated with diabetes risk, much more than time spent in front of the computer or behind the wheel of your car.
Your type 2 diabetes 'risk increases particularly after age 45 or post-menopause, when hormonal changes can make the body more resistant to insulin,' Dr. Hsu explains
'As estrogen levels drop, insulin sensitivity can too,' adds Dr. Anton.
To reduce your risk: 'Strength training, protein-packed meals and mindful stress management can all help counteract the effects of aging on blood sugar levels,' explains Dr. Anton.
Dr. Hsu recommends focusing on eating habits that slow the aging process at the cellular level. 'Focus on cellular rejuvenation strategies that have been shown to reduce biological age, including as little as three cycles of periodic five-day fasting-mimicking diet cycles per year,' he says.
'Sleep is when we 'rest and digest,'' Dr. Misra says. If you're not getting enough restful sleep each night, it can throw off your hormone balance, including the stress hormone cortisol and the hormones that help regulate your appetite. According to a review in Cureus, poor sleep habits can also trigger an inflammatory response, which is linked to increased insulin resistance and a greater risk of developing type 2 diabetes.
To reduce your risk: Simple changes to your sleep habits can make it easier to keep your hormones in check and help prevent insulin resistance. Dr. Misra recommends making the following changes to your bedtime routine:
Avoid food and alcohol at least three to four hours before bed.
Power down your devices at least two hours before bed. The blue light from screens can increase alertness and interfere with your circadian rhythm.
Keep your room as dark and quiet as you can.
Keep a writing pad and pencil next to your bed to jot down any persistent anxious or intrusive thoughts that keep you from dozing off.
If you're still having trouble sleeping, talk to your doctor. 'There are a lot of issues that cause poor sleep, from mattress or pillow type to obesity to respiratory issues,' Dr. Misra says.
Type 2 diabetes typically develops over the course of a few years. Over time, insulin resistance can lead to prediabetes, a condition in which your fasting blood glucose levels are elevated, but not high enough to meet the criteria for a diabetes diagnosis. Left unmanaged, prediabetes can eventually develop into full-blown type 2 diabetes.
'Nearly 98 million Americans are classified as prediabetic, with blood glucose levels higher than normal but below diabetic thresholds)—and 80% of them don't even know it,' says Dr. Hsu.
Early signs of prediabetes may include:
Slightly elevated blood glucose levels
Metabolic markers like increased visceral fat
Increased thirst, fatigue or frequent urination
Skin changes like patches of darker skin (acanthosis nigricans)
To reduce your risk: Stay up-to-date on testing. 'Detecting prediabetes early can reduce your risk of progression to type 2 diabetes,' Dr. Pessah-Pollack says. Common blood tests that can help you spot prediabetes include:
Fasting blood sugar. This measures the amount of glucose in your blood after eight hours without food. A reading between 100-125 mg/dL may indicate prediabetes.
A1c. This measures how much glucose binds to hemoglobin in your red blood cells, which can reflect your average blood glucose levels over the past three months. A reading between 5.7-6.4 percent may indicate prediabetes.
If you have any risk factors for type 2 diabetes, including obesity, physical inactivity, a history of gestational diabetes or a family history of the condition, ask your doctor about getting tested at least once a year and work on adopting healthier habits.
Keep scrolling for more diabetes stories!
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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
