{"id":3959,"date":"2024-03-20T16:06:49","date_gmt":"2024-03-20T05:06:49","guid":{"rendered":"https:\/\/lifeprogram.org.au\/?p=3959"},"modified":"2025-06-05T17:27:13","modified_gmt":"2025-06-05T06:27:13","slug":"behaviouraladjustmentsforreducingdiabetesrisk","status":"publish","type":"post","link":"https:\/\/lifeprogram.org.au\/health-hub\/behaviouraladjustmentsforreducingdiabetesrisk\/","title":{"rendered":"Behavioural adjustments for reducing diabetes risk"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Diabetes is a term for a group of conditions where there is an elevated level of glucose in the blood. This is caused by the body\u2019s inability to produce insulin (a hormone that controls blood glucose levels) or to use insulin effectively, or both.<\/span><\/p>\n<p><strong>\u00a0There are three main types of diabetes:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Type 1 diabetes, where your body doesn\u2019t produce any insulin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Type 2 diabetes, where your body doesn\u2019t produce enough insulin or doesn\u2019t use it properly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gestational diabetes, where diabetes develops during pregnancy.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There is a related condition called pre-diabetes. This is where blood glucose levels are higher than is healthy, but not high enough to be diagnosed as type 2 diabetes. Pre-diabetes can be seen as a \u2018warning sign\u2019 as it significantly increases a person\u2019s risk of developing type 2 diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having pre-diabetes does not mean that a person will automatically develop type 2 diabetes. In fact, its onset can be delayed or even prevented by making healthy lifestyle changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will discuss the behavioural adjustments that can help you do this.<\/span><\/p>\n<h2><strong>Diabetes risk factors<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Although the exact cause of <\/span><a href=\"https:\/\/www.diabetesaustralia.com.au\/about-diabetes\/type-2-diabetes\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\"> is not known, factors that increase the risk of developing the condition have been identified. Some are modifiable (meaning they can be changed) and others are non-modifiable (they cannot be changed).\u00a0<\/span><\/p>\n<p><b>Modifiable risk factors include:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Having pre-diabetes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Living in a larger body size.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Having a waist measurement greater than 80cm for women and 94cm for men.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Engaging in a low level of physical activity.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Having high levels of triglycerides (a type of fat in the blood) and LDL cholesterol.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Having high blood pressure.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Smoking.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><b>Non-modifiable risk factors include:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Having a close relative with type 2 diabetes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Having an ethnic background of Aboriginal and Torres Strait Islander, Pacific Islander, Asian (including Chinese and the Indian sub-continent), Middle Eastern or North African.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Age (the risk of pre-diabetes increases after age 35).<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Having Polycystic Ovarian Syndrome (PCOS).<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Having had gestational diabetes.<\/span><\/li>\n<\/ul>\n<h3><strong>How can behavioural adjustments affect diabetes risk factors?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Behavioural adjustments play a crucial role in managing and mitigating the modifiable risk factors for type 2 diabetes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most people, these adjustments mean eating healthily, being physically active and maintaining or reaching a healthy weight. It\u2019s also helpful to manage your stress levels, make sure you get enough good-quality sleep, avoid excessive alcohol consumption and, if you smoke, to quit.<\/span><\/p>\n<h2><strong>Lifestyle changes to lower diabetes risk<\/strong><\/h2>\n<h3><strong>Dietary adjustments for diabetes prevention<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Having an unhealthy diet \u2013 one that\u2019s high in processed foods, sugars and unhealthy fats \u2013 is a major risk factor for type 2 diabetes. This is mainly due to the effects of such a diet on blood glucose levels and the likelihood of it leading to unhealthy weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In terms of a <\/span><i><span style=\"font-weight: 400;\">healthy<\/span><\/i><span style=\"font-weight: 400;\"> diet, the<\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/guidelines\/about-australian-dietary-guidelines\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Australian Dietary Guidelines<\/span><\/a><span style=\"font-weight: 400;\"> and the<\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/guidelines\/australian-guide-healthy-eating\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Australian Guide to Healthy Eating<\/span><\/a><span style=\"font-weight: 400;\"> recommend eating a variety of items from the following five food groups every day:<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables and legumes\/beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grain and cereal foods, aiming for mostly wholegrains, low-GI and\/or high-fibre varieties<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meat and poultry, fish, eggs, tofu, nuts, seeds, legumes and beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk, yoghurt, cheese and\/or alternatives, aiming for mostly reduced fat and fortified alternatives.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">People who are living with pre-diabetes will benefit from eating a range of foods from these groups, especially those that are high in fibre and low in the glycaemic index (GI). The glycaemic index shows how quickly the carbohydrates in a food are absorbed into the bloodstream. Foods with a high GI cause a rapid rise in blood glucose levels, which may promote cravings and overeating. Foods with a low GI result in a slower rise. Foods that are high in fibre can help regulate blood glucose by slowing its absorption into the bloodstream.<\/span><\/p>\n<p><strong>Foods that are both low GI and high in fibre include:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">oats (rolled, steel-cut or oat bran)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">grains (for example, wheat pasta, vermicelli\/soba noodles\/udon\/hokkien noodles, white or brown long grain such as basmati, quinoa, barley)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">legumes (for example, lentils, split peas and chickpeas)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">most types of fruit.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/pre-diabetes-diet\/\"><span style=\"font-weight: 400;\">When following a pre-diabetes diet plan, it is important to know what foods you should avoid.<\/span><\/a><\/p>\n<h3><strong>Physical activity and diabetes risk reduction<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise can improve the body\u2019s use of insulin, reduce blood glucose levels and enhance mobility and mental well-being. It can also help maintain a healthy weight, lower blood pressure and reduce the risk of heart disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The<\/span><a href=\"https:\/\/www.health.gov.au\/health-topics\/physical-activity-and-exercise\/physical-activity-and-exercise-guidelines-for-all-australians\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Australian Government guidelines<\/span><\/a><span style=\"font-weight: 400;\"> recommend that adults do <\/span><span style=\"font-weight: 400;\">at least 30 minutes of moderate intensity physical activity most days. Moderate intensity exercise is any activity that causes your heart to beat faster and makes you breathe harder. Some examples are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">brisk walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mowing the lawn.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Alternatively, you could do three short bursts of 10\u201315 minutes of activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training supports weight management by improving the body&#8217;s muscle mass and increasing the metabolism. Resistance training is any activity that makes your muscles work harder than usual; examples include exercising with free weights, doing squats and push-ups and using a resistance band.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ways to incorporate more exercise into your daily life include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">planning when you\u2019re going to exercise<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">doing exercise you enjoy<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">exercising with a friend or family member.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Speak to your doctor or a physical activity health professional (Exercise Physiologist\/Physiotherapist) before starting any new type of physical activity.\u00a0<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h3><strong>Sleep and diabetes risk<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Poor-quality or insufficient sleep can significantly influence the risk of developing type 2 diabetes. Both can lead to glucose intolerance and insulin resistance, where the body struggles to break down glucose and respond effectively to insulin. These conditions can result in elevated blood glucose levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, sleep disorders such as apnoea and restless legs syndrome are more common in people with diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintaining good sleep hygiene is essential. This can be achieved by, for example, consistently going to bed and getting up at the same time, relaxing before going to bed and avoiding stimulants like caffeine close to bedtime.<\/span><\/p>\n<h3><strong>Smoking cessation and diabetes risk<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Smoking is a modifiable risk factor for type 2 diabetes. Compared with non-smokers, cigarette smokers have a 30-40% higher chance of developing the condition. Smoking also complicates diabetes management and heightens the likelihood of severe complications.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When a person stops smoking, the risk of diabetes decreases over time. After approximately 10 years, the heightened risk vanishes entirely.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><a href=\"http:\/\/quit.org.au\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Quit.org.au<\/span><\/a><span style=\"font-weight: 400;\"> can provide resources and support for people who would like to quit smoking.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><strong>Alcohol consumption and diabetes risk<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Excessive alcohol consumption can increase the risk of developing type 2 diabetes. Another risk factor associated with alcohol is weight gain.<\/span><\/p>\n<p><a href=\"https:\/\/www.directline.org.au\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Direct Line<\/span><\/a><span style=\"font-weight: 400;\"> provides confidential support to people who would like to decrease the amount of alcohol they consume.<\/span><\/p>\n<h3><strong>Stress and diabetes risk<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">When a person experiences stress, their body releases the hormones adrenaline and cortisol. Cortisol causes the body to decrease its insulin secretion, which can result in elevated blood glucose levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stress can also indirectly affect the risk of diabetes through its impact on lifestyle. People who are under stress are more likely to experience poor-quality sleep, eat a less healthy diet and exercise less.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps that you can take to manage stress include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span> <span style=\"font-weight: 400;\">making sure that you\u2019re active<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span> <span style=\"font-weight: 400;\">practising relaxation techniques such as deep breathing, meditation and mindfulness<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span> <span style=\"font-weight: 400;\">eating a healthy diet<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span> <span style=\"font-weight: 400;\">maintaining your social life<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span> <span style=\"font-weight: 400;\">prioritising self-care.<\/span><\/li>\n<\/ul>\n<h3><strong>Monitoring and accountability<\/strong><\/h3>\n<p><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/consistency-is-key\/\"><span style=\"font-weight: 400;\">Being consistent with healthy habits<\/span><\/a><span style=\"font-weight: 400;\"> is crucial for type 2 diabetes prevention. Having support systems and \u2018accountability partners\u2019 (people who support another person to maintain progress towards a goal) can be helpful in maintaining motivation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular health check-ups are beneficial for people who are making lifestyle changes to reduce their diabetes risk. Healthcare professionals can monitor your blood glucose levels and provide an opportunity to check the effectiveness of your current prevention strategies and make any necessary adjustments.<\/span><\/p>\n<h3><strong>Practical tips for overcoming common challenges and setbacks<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Challenges and setbacks are normal parts of the process of behaviour adjustment, and they can be overcome.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience a setback, have a think about why you wanted to adjust your behaviour in the first place. This will put you in touch with your core motivation. Try to see a setback as a detour in your journey rather than the end of it. Realise that all is not lost, and that your efforts have not gone to waste. Think about what you can learn from the setback and reflect on what you would do differently next time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more information on how to deal with challenges and setbacks, see <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/relapse-management\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><strong>How the <i><em>Life!<\/em><\/i> program can help you<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Making and sustaining the lifestyle changes that can reduce your diabetes risk is a lot easier if you have support.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> is a free healthy lifestyle program that helps you improve your eating habits, increase your physical activity and manage stress. The program is for people who are at risk of developing type 2 diabetes, heart disease and stroke.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em> <\/span><\/i><span style=\"font-weight: 400;\">is run by experienced health professionals, including dietitians and exercise physiologists, who guide and support you to make healthy lifestyle changes. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">The program includes 7 sessions delivered over a 12-month period. You can choose from a group course or our telephone health coaching service. Learn more about <\/span><b>the\u00a0<\/b><a href=\"http:\/\/www.lifeprogram.org.au\/\"> <b><i><em>Life!<\/em><\/i><\/b><b> program<\/b><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can check your eligibility for the <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> program by taking a quick online test<\/span><a href=\"https:\/\/lifeprogram.org.au\/#health-check\"> \u00a0<b>here<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a class=\"button teal\" href=\"#health-check\">Take the health check<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Diabetes is a term for a group of conditions where there is an elevated level of glucose in the blood. This is caused by the body\u2019s inability to produce insulin (a hormone that controls blood glucose levels) or to use insulin effectively, or both. \u00a0There are three main types of diabetes: Type 1 diabetes, where your body doesn\u2019t produce any&#8230;<\/p>\n","protected":false},"author":9,"featured_media":3960,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-3959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article"],"acf":[],"_links":{"self":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3959","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/comments?post=3959"}],"version-history":[{"count":7,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3959\/revisions"}],"predecessor-version":[{"id":4747,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3959\/revisions\/4747"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media\/3960"}],"wp:attachment":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media?parent=3959"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/categories?post=3959"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/tags?post=3959"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}