Is Type 2 Diabetes In Your Genes? Here Are 5 Ways To Take Control

Type 2 diabetes, a growing pandemic affecting all ages, occurs when the body can't regulate blood sugar effectively. Both genetic & lifestyle factors, including unhealthy diets, play significant roles

November 14 is observed as World Diabetes Day every year.

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By Dr Ramesh Menon

World Diabetes Day 2024: Type 2 diabetes has become one of the fastest-growing health challenges worldwide, affecting millions across all age groups. Once considered primarily a condition of ageing, this chronic illness now impacts younger populations, driven by a combination of genetic predispositions, lifestyle changes, and urbanisation trends.

Type 2 diabetes occurs when the body struggles to regulate and use blood sugar, or glucose, effectively, leading to elevated blood sugar levels that can damage the circulatory, nervous, and immune systems over time. Family history is a significant factor as the number of family members that are affected also increases the risk. However, lifestyle habits often shared within families, such as dietary choices and exercise routines, also play a crucial role. Understanding these genetic and lifestyle influences is essential for managing and reducing Type 2 diabetes risk.

According to the International Diabetes Federation (IDF), more than 540 million people globally are currently living with diabetes. By 2045, this figure is projected to rise by 46%, with approximately 1 in 8 adults affected. Over 90% of people with diabetes have Type 2 diabetes, driven by genetic, demographic, socioeconomic, and environmental factors. By recognising the roles of both genetics and lifestyle, individuals can take proactive steps to manage and reduce their risk, empowering them to make informed health decisions.

Role Of Lifestyle In Triggering Type 2 Diabetes

High-calorie diets rich in processed foods, sugary drinks, and saturated fats increase the likelihood of developing the condition. Physical inactivity, along with excess abdominal weight, further contributes to insulin resistance, a key factor in Type 2 diabetes. Age also plays a role, as years of lifestyle influences and metabolism changes can increase risk. While some of these tendencies are inherited, others arise from shared family habits.

The interaction between genetic predispositions and environmental factors shapes an individual’s overall risk. For instance, a person genetically inclined to store fat might be more prone to insulin resistance if they follow a high-calorie diet. However, even individuals with a lower genetic risk can develop Type 2 diabetes if they consistently follow unhealthy lifestyle patterns.

Preventive Strategies for Type 2 Diabetes

For those diagnosed with prediabetes, adopting a healthier lifestyle can be a powerful preventive measure. Key strategies include:

• Balanced Diet: Focus on a diet high in fiber, fruits, vegetables, and whole grains while limiting refined sugars, fats, and processed foods.
• Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as walking or cycling, along with strength training twice a week to boost insulin sensitivity.
• Weight Management: Losing and maintaining a 7-10% reduction in body weight, particularly for those with prediabetes, can help prevent the onset of Type 2 diabetes.
• Breaking Inactivity: Avoid long periods of inactivity by moving around every 30 minutes, which supports better blood sugar control.

Genetic Research And Personalised Prevention

Genomic research has significantly enhanced our understanding of how genes and lifestyle factors interact in the development of Type 2 diabetes. This progress is driving advancements in personalised medicine, enabling prevention and treatment approaches that can be tailored to an individual’s unique genetic profile and lifestyle. Genetic screening tests such as Polygenic Risk Score (PRS) tests, assess a person’s specific risk for diabetes by analyzing numerous genetic markers, helping individuals adopt healthy lifestyle changes to reduce their risk and support better health outcomes.

5 Tips for Genetically Predisposed Individuals

For those with a known genetic risk, the following steps can be especially effective:

1. Nutrition: Focus on a diet rich in low-glycemic, high-fiber foods to manage blood sugar spikes.
2. Sustainable Weight Management: Gradual changes in diet and activity levels help maintain a healthy weight, reducing diabetes risk.
3. Consistent Exercise: Incorporate enjoyable physical activities, such as swimming, dancing, or biking, to support insulin sensitivity and overall health.
4. Regular Health Screenings: Frequent check-ups and screenings for blood sugar, cholesterol, and blood pressure aid in early detection and prevention.
5. Genetic Screening tests: Genetic tests provide insights into one’s risk, empowering individuals to adopt preventive strategies.

While genetics contribute to the risk of developing Type 2 diabetes, lifestyle choices are among the most effective tools in preventing this condition. By choosing healthy foods, staying active, and managing weight, individuals can significantly reduce their risk, supporting long-term health regardless of genetic background.

Dr Ramesh Menon is Associate Director of Personal Genomics & Genomic Medicine, MedGenome.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]