Helping you prevent or manage type 2 diabetes with information, inspiration, and practical ideas.
Type 2 diabetes
What is type 2 diabetes?
Type 2 diabetes is a health condition where your body has trouble using or doesn't make enough of the hormone insulin, which helps your body turn sugar (glucose) from food we eat into energy. As a result, glucose can build up in the blood, which over time causes serious complications, affecting almost every part of the body.
Controlling type 2 diabetes often starts with making healthy lifestyle choices like eating well and staying active.
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Reversing pre-diabetes: “I went from an exercise-phobic sugar addict to a karate instructor.”
9 years ago, aged just 25, Natalie was diagnosed with pre-diabetes. She knew that she had to make some changes – but where does someone who hates exercise and loves chocolate even start?
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Discover what you can do today to reduce your risk of type 2 diabetes and other health problems. Find dietitian approved recipes, exercise ideas, and learn how to keep your blood sugar in the healthy range.
Living well with type 2 diabetes
What you need to know about living well with type 2 diabetes. Practical tips on blood sugar control, medications, recipes, exercice tips and a guide to preventing complications.
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FAQs
Both environmental and genetic factors can increase your risk of developing type 2 diabetes. These include:
- having pre-diabetes
- being over 40 (the risk increases with age)
- being overweight or obese
- certain backgrounds, including Aboriginal and Torres Strait Islander people, Pacific Islanders, Maori and people from Asia, the Middle East, North Africa or Southern Europe
- smoking
- high blood pressure
- high cholesterol
- a family history of diabetes
- a history of cardiovascular disease
- not exercising regularly
- a history of gestational diabetes or polycystic ovarian syndrome
- unhealthy eating habits.
- fatigue and lethargy
- unusual levels of thirst
- frequent urination
- blurred vision
- having wounds that heal slower than normal
- having infections that reoccur.
If you are being tested for type 2 diabetes, you may need to complete a fasting glucose blood test. This involves fasting for around 8 hours (with the exception of water) before taking a blood test.
Other tests for type 2 diabetes include:
- oral glucose tolerance test
- random blood glucose test
- glycosylated haemoglobin (HbA1c) test.
- See your GP to go over your options for diagnosing type 2 diabetes.
Type 2 diabetes may be preventable. While some risk factors can't be avoided, such as genetics and age, there are numerous modifiable factors. These include:
- maintaining a healthy body weight (which may include losing weight)
- quitting smoking/vaping
- exercising regularly
- having a well-balanced diet, avoiding or limiting unhealthy food and beverages.
While there is no cure for type 2 diabetes, certain lifestyle and diet changes can slow its progress or may even help you achieve remission.
Over time, high blood glucose levels can affect your body's organs, blood vessels and nerves, leading to long-term complications such as:
- heart disease
- stroke
- kidney disease
- foot complications
- eye complications
- nerve complications
Keeping your blood glucose levels in your target range is the best way to reduce your risk of diabetes complications.
Healthy eating for people with diabetes is no different than for everyone else - focus on eating a variety of nutritious foods, including vegetables and legumes, fruit, wholegrains, lean proteins and dairy (or dairy alternatives).
- Eat regular meals and snacks throughout the day, to help with managing energy levels and blood sugar levels
- Base meals on high fibre, low GI carbohydrates, such as whole grains, vegetables, legumes, fruit and dairy. As a simple rule of thumb, fill 1/2 your plate at lunch and dinner with non-starchy vegetables or salad, 1/4 with lean protein and 1/4 with low GI carbohydrates
- Limit foods that are high in saturated fats, and choose healthier unsaturated fats instead
- Choose foods low in added salt (sodium) and avoid adding salt to your food. Try experimenting with herbs and spices for a boost of flavour!
Regular exercise is an important part of managing and living well with type 2 diabetes. It can help lower your blood glucose levels, boost your body’s sensitivity to insulin. It can also help with weight management, lower your blood pressure and cholesterol, and improve your mental health.
It's recommended people living with type 2 diabetes do at least 2.5 hours of moderate-to-vigorous exercise per week, like a brisk walk or cycling. A 30-minute strength (resistance) training session is also recommended 2-3 times a week.
Talk to your doctor before starting any exercise program and don't do anything strenuous if you're unwell or have ketones in your blood or urine. Because of the risk of nerve damage with type 2 diabetes, it’s important to take care of your feet. Wear supportive shoes and check your feet before and after exercise to make sure there are no changes.
Living with type 2 diabetes doesn’t define you and if you're managing the condition well it won't stop you from living and enjoying a full life.
The key to living well with type 2 diabetes is making sure you are looking after your health and wellbeing, keeping your blood glucose levels in your target range and staying on top of your annual cycle of care checks.
While living with type 2 diabetes may be challenging at times, with the right approach and support, you can lead a happy, healthy, and productive life.
These resources are not intended to be a comprehensive list or to represent that Bupa endorses any specific health practitioner or program. Everyone’s health journey is individual and health outcomes can vary from person to person. These resources are also not intended to be a replacement for personalised and specific medical, healthcare or other professional advice. If you have any concerns about your health, see your doctor or other health professional.