Prevention of type 2 diabetes

There are several factors that increase your risk of developing type 2 diabetes.
Your body weight. If you are overweight, you have an increased risk. Approximately 80 percent of those who have type 2 diabetes are overweight.

Your physical activity level. The less physical activity in your daily life, the greater the risk.

Your age. The older you are, the greater the risk.

Your genes. If you have one parent with type 2 diabetes, the risk is 40 percent. If both parents have type 2 diabetes, the risk increases to 80 percent.

Your ethnicity. For some ethnic groups, a higher incidence of type 2 diabetes is seen than in ethnic Danes for example.

You are particularly at risk if you have two or more of the following factors at the same time: High blood pressure, overweight centered around the stomach, elevated cholesterol levels and elevated blood sugar when fasting, or if you have pre-diabetes.

Pre-diabetes is a form of precursor for type 2 diabetes. It is a condition where your blood sugar has already begun to go up, and where you have not yet been diagnosed with type 2 diabetes. Your doctor can measure this in a blood test.

If you have had gestational diabetes, you are also at a particularly high risk. Approximately half of the women who have had gestational diabetes develop type 2 diabetes within a 10-year period.

You can do several things to prevent yourself from getting type 2 diabetes. Overall, the best thing you can do is to create a daily routine with healthy habits, among other things, eating healthy, daily physical activity and limiting your alcohol intake.

You should avoid being overweight, or try to lose weight if you are overweight. A healthy diet is important. So you get the right amount of energy. You must have fat, carbohydrates and protein, but also minerals and vitamins. You can achieve this by basing your diet on the official dietary recommendations. You can read more about the dietary recommendations on the website of the Danish Veterinary and Food Administration. It is a good idea to go for food and drink that have the Keyhole label and the whole grain logo.

It is important that you are physically active every day. Physical activity increases your strength and fitness. At the same time, physical activity strengthens your physical and mental health, thereby staving off disease.

You should be physically active at least 30 minutes a day. It is important that these activities are not just everyday activities. You can read more about the recommendations for physical activity on the website of the Danish Health Authority.

Contact your doctor if you are in doubt about whether you are at risk of developing type 2 diabetes or if you are concerned about being at risk. Your doctor can perform the necessary examinations, and you can have a dialogue about how you best deal with being at risk.

You can also test your risk of type 2 diabetes on the website of the Danish Diabetes Association, where you can find knowledge and help. In addition to this, you can apply for support and assistance with voluntary associations in your municipality, with an independent clinical dietician, a physiotherapist or in a fitness centre near you.