Every year, Diabetes Australia brings Australians together during National Diabetes Week to raise awareness, share knowledge, and help build a healthier future for everyone. It's a reminder that diabetes — particularly Type 2 diabetes — affects a huge number of Australians, with over 1.3 million people currently living with the condition. But here's something worth knowing: Type 2 diabetes is not inevitable. With the right information and some meaningful lifestyle changes, many cases can be delayed or even prevented altogether. At Cronulla Medical Practice, we believe that understanding your risk is one of the most powerful steps you can take for your health.
What is Type 2 diabetes?
Type 2 diabetes is a condition where your body doesn't use insulin properly. Insulin is a hormone produced by your pancreas that helps move glucose (sugar) from your bloodstream into your cells, where it's used for energy. When your body becomes resistant to insulin, or doesn't produce enough of it, glucose builds up in the blood instead. Over time, consistently high blood glucose levels can damage nerves, blood vessels, and organs — affecting your heart, kidneys, eyes, and feet. The encouraging part is that Type 2 diabetes usually develops gradually, which means there's often a window of opportunity to step in before a diagnosis is made.
Type 2 diabetes is different from Type 1 diabetes, which is an autoimmune condition that cannot be prevented and is not related to lifestyle. If you're unsure which type of diabetes you or a loved one has been diagnosed with, your GP is the best person to help clarify this.
Understanding your risk factors
One of the most important things you can do is understand what puts you at greater risk of developing Type 2 diabetes. Some risk factors are things we can change; others we can't — but knowing about them helps us make smarter decisions. According to Diabetes Australia, the key risk factors include:
- Being over 45 years of age (or over 35 if you are Aboriginal or Torres Strait Islander)
- Having a family history of Type 2 diabetes
- Being overweight, particularly carrying excess weight around the waist
- Being physically inactive or having a sedentary lifestyle
- Having had gestational diabetes (diabetes during pregnancy)
- Having prediabetes — where blood glucose levels are higher than normal, but not yet in the diabetic range
- Having polycystic ovary syndrome (PCOS)
- Being of Aboriginal or Torres Strait Islander, Pacific Islander, Māori, Asian, Middle Eastern, or Southern European background
- Having high blood pressure or high cholesterol
- Smoking
You can check your risk for free using the Diabetes Australia risk calculator at diabetesaustralia.com.au. It only takes a couple of minutes and can give you a useful starting point for a conversation with your GP.
It's worth noting that many people with prediabetes have no symptoms at all — which is why regular health checks with your GP are so valuable. A simple blood test can identify whether your glucose levels are creeping into a concerning range, often well before you'd notice anything yourself.
What you can do to lower your risk
The research is clear: lifestyle changes can make a real difference. Studies have shown that people with prediabetes who make moderate changes to their diet and activity levels can significantly reduce their chances of progressing to Type 2 diabetes. You don't need to overhaul your entire life overnight — small, sustainable changes add up over time.
- Move your body regularly: Aim for at least 30 minutes of moderate activity on most days of the week. This could be a brisk walk along the Cronulla foreshore, a swim at the beach, cycling, dancing, or whatever you enjoy. Every bit counts.
- Eat well, most of the time: Focus on plenty of vegetables, legumes, wholegrains, lean proteins, and healthy fats. Try to reduce your intake of highly processed foods, sugary drinks, and foods high in refined carbohydrates.
- Achieve and maintain a healthy weight: Even a modest reduction in weight — around 5 to 10 percent of your body weight — can meaningfully improve insulin sensitivity and lower your risk.
- Quit smoking: Smoking increases insulin resistance and is a significant risk factor for Type 2 diabetes. Your GP can provide support and resources to help you quit.
- Limit alcohol: Excessive alcohol intake is associated with weight gain and can affect blood glucose levels. Stick to Australian guidelines around safe alcohol consumption.
- Manage stress: Chronic stress can raise blood glucose levels and contribute to unhealthy habits. Finding ways to manage stress — whether through exercise, mindfulness, social connection, or professional support — matters more than we often give it credit for.
It's also worth having an honest conversation with yourself about sleep. Poor or disrupted sleep affects hormones that regulate hunger and blood glucose. Prioritising seven to nine hours of quality sleep per night is a genuinely underrated part of diabetes prevention.
The role of regular health checks
Prevention works best when it's paired with awareness. Regular GP appointments allow us to monitor your blood glucose, blood pressure, cholesterol, and weight over time — giving us the chance to catch any changes early and respond promptly. For many people, this means picking up prediabetes before it becomes Type 2 diabetes, and putting a plan in place that actually works for your life.
If you're over 40, or have any of the risk factors listed above, it's a good idea to ask your GP about a diabetes risk assessment. Medicare covers certain health checks for eligible patients, so it's worth asking what you might be entitled to. If you've already been diagnosed with prediabetes, your GP can refer you to a Diabetes Prevention Program, which provides structured support from dietitians and exercise physiologists to help you make lasting changes.
National Diabetes Week is a great reminder that looking after your health is something we can all do together. Sharing information with friends and family, encouraging loved ones to get checked, and making small changes at home can have a ripple effect — not just for individuals, but for our whole community here in Cronulla and beyond.
You don't have to navigate this alone
Managing your health can feel overwhelming, especially when you're juggling a busy life. But the team at Cronulla Medical Practice is here to support you at every step — whether that's understanding your risk, making sense of your blood test results, or working out a realistic plan for a healthier lifestyle. We take a whole-person approach to your care, and we're committed to having honest, supportive conversations that actually help.
If you'd like to know more about your diabetes risk, discuss your blood glucose results, or simply haven't had a health check in a while, we'd encourage you to book an appointment with one of our GPs. It's one of the most important things you can do for your future health — and we're here to help make it as straightforward as possible. You can book online or call us directly. We look forward to seeing you.