Diabetes Controllable Risk Factors: Your Guide to a Healthier Lifestyle

Medically Reviewed by:Scientific Advisory Board

We'll dive straight into it: diabetes, a health condition that affects millions worldwide, isn't something to be taken lightly. However, we can breathe a sigh of relief knowing that some of its risk factors are controllable. This means we have the power to significantly reduce our chances of developing this disease by making certain lifestyle choices.

Now, let's make one thing clear—these controllable risk factors aren't secret knowledge or complex medical procedures. They're everyday habits and choices such as diet, exercise, weight management, and smoking status. By understanding these factors and taking proactive steps towards healthier habits, we're already on the path to reducing our risk for diabetes.

But remember: while lifestyle changes can help us stave off diabetes or manage it if we've been diagnosed, they don't replace professional medical advice or treatment. It's always crucial to consult with your healthcare provider about any concerns you may have about diabetes or its risk factors. Together with them - armed with solid information and strong resolve - we can face down diabetes.

Understanding Diabetes: A Brief Overview

Let's dive right into understanding diabetes. It's a chronic health condition that affects the body's ability to process sugar, or glucose. This inability results from issues with insulin, a hormone produced by the pancreas.

There are two main types of diabetes:

  • Type 1: The body doesn't produce enough insulin.

  • Type 2: The body can't use insulin properly.

Diabetes is a significant public health concern. According to the Centers for Disease Control and Prevention (CDC), more than 34 million people in the U.S. have diabetes as of 2020, representing about 10% of the population.


Number of People


Total US Population with Diabetes

Over 34 Million

Approx. 10%

While there is currently no cure for diabetes, it can be managed effectively through various means including medication, regular physical activity, and dietary changes. Importantly, certain risk factors can increase one's likelihood of developing this disease - some controllable and others not.

The uncontrollable risk factors include age (those over 45 are at higher risk), race/ethnicity (certain groups like African Americans, Hispanics/Latinos are more likely to develop it) and family history of diabetes.

However, we'll focus on controllable risk factors in our discussions since these are areas where lifestyle modifications could potentially make an impact on preventing or delaying the onset of this disease.

These controllable elements primarily revolve around maintaining a healthy weight through balanced nutrition and regular exercise; keeping blood pressure levels in check; managing cholesterol levels; avoiding smoking; and controlling stress levels.

Remember that knowledge is power when dealing with health concerns like diabetes. Stay informed about your risks and take proactive measures to manage them wherever possible.

Discovering Controllable Risk Factors of Diabetes

We've all heard the phrase, "Knowledge is power." This sentiment rings particularly true when it comes to managing diabetes. Understanding controllable risk factors could be the difference between a life dominated by this condition and one where it's managed effectively. So, let's take a closer look at these factors.

First off, unhealthy eating habits are linked directly to diabetes. Consuming high amounts of processed foods, fats, sugars, and carbohydrates can lead to obesity -- another significant risk factor for diabetes. Implementing balanced meals with ample fruits, vegetables, lean proteins and whole grains in your diet can help control blood sugar levels.

Lack of physical activity is next on our list. Regular exercise helps your body use insulin more efficiently. It also aids in maintaining a healthy weight – creating a double-whammy effect against diabetes.

Thirdly,smoking significantly raises your chances of becoming diabetic. The toxins found in cigarettes cause inflammation and oxidative stress throughout the body hampering insulin action.

Let's not forget alcohol consumption; excessive drinking can trigger pancreatitis – a known risk factor for diabetes.

Lastly but critically important as well: Stress management plays an essential role in controlling blood glucose levels since stress hormones can directly impact these readings.

Here's how these factors stack up:

Risk Factor

Potential Impact

Poor Diet


Lack of Exercise




Excessive Alcohol Consumption


Unmanaged Stress


  • A balanced diet reduces obesity risk.

  • Regular exercise improves insulin efficiency.

  • Quitting smoking reduces inflammatory damage.

  • Moderate alcohol consumption lowers pancreatitis probability.

  • Effective stress management controls blood sugar spikes.

By understanding and addressing these controllable risk factors, we're not only arming ourselves with invaluable tools to fight back against diabetes but also improving our overall health profile. Remember that lifestyle changes don't happen overnight - patience and persistence are key here.

How to Keep Your Diabetes Risk at Bay

We're about to dive into the world of diabetes controllable risk factors. Let's get started by discussing what we can do to keep our chances of developing this condition as low as possible.

First, it's essential to maintain a healthy weight. Being overweight increases the likelihood of developing type 2 diabetes. In fact, according to data from the American Diabetes Association, approximately 85% of people with diabetes are overweight or obese. By adopting a balanced diet and regular exercise routine, we can help manage our weight effectively and decrease our diabetes risk.

Weight Status

Percentage of Diabetics



Another significant risk factor? Lack of physical activity. Sedentary lifestyles lead to obesity and insulin resistance, both major contributors to type 2 diabetes onset. Incorporating physical activity into your daily routine is vital for keeping this risk at bay.

Here are some recommendations:

  • Engage in moderate-intensity exercise like brisk walking or cycling for at least half an hour most days.

  • Consider strength training activities like lifting weights or yoga two times per week.

Alcohol consumption and smoking are other modifiable risk factors for diabetes that need attention. Excessive drinking causes chronic pancreatitis leading to diabetes while smoking increases insulin resistance.

Here's what you can do:

  • Limit alcohol intake: Men should have no more than two drinks per day; women no more than one.

  • If you smoke, quit! It's easier said than done but there are numerous resources available to assist with quitting.

Lastly, let's not forget about sleep quality and stress management - overlooked yet crucial factors in managing your overall health including your diabetes risk:

  • Aim for seven to nine hours of quality sleep each night.

  • Practice mindfulness techniques such as meditation or deep breathing exercises regularly.

In summary, maintaining a healthy lifestyle doesn't just benefit us physically but it significantly reduces our risk of developing diseases like diabetes too. It’s all about making conscious choices every day that lead us toward better health.

Conclusion: Taking Control of Our Health

We've journeyed through the ins and outs of diabetes, particularly focusing on the controllable risk factors. It's clear that we can take charge of our health by making informed decisions.

Foremost among these choices is maintaining a healthy lifestyle. Regular physical activity and a balanced diet go a long way in managing body weight, which is crucial for keeping diabetes at bay. Remember, it doesn't have to be an overnight change - small steps towards healthier habits are just as important.

Cigarette smoking? We don't need it in our lives. Kicking this habit to the curb significantly reduces our risk of type 2 diabetes. So does moderate alcohol consumption or total abstinence if possible.

Frequent medical check-ups should become part-and-parcel of our routine too. Regular screenings enable early detection and control of blood glucose levels thus preventing complications down the line.

Here's a quick review:

  • Healthy lifestyle

    • Regular exercise

    • Balanced diet

  • No cigarette smoking

  • Moderate or no alcohol

  • Frequent medical check-ups

We trust this article has been enlightening for you as much as it was for us writing it; together let's continue taking strides towards healthier lives free from the chains of diabetes.

References, Studies and Sources:


More About Circufiber.com and Healthcare disclaimer:

Always consult your physician before beginning any program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty, stop and consult your healthcare provider. Circufiber.com socks are clinically proven to improve micro-circulation in feet and lower extremities in people with Diabetes. 

More Author Information:

Dr. Capozzi is a board-certified foot surgeon through the American Board of Foot and Ankle Surgery. He is a Diplomate of the American Academy of Wound Management and Fellow of the American College of Foot and Ankle Surgeons. He completed a three-year residency program in Foot and Ankle Reconstructive Surgery at St. Francis Hospital & Medical Center in Hartford, CT in 2010. Dr. Capozzi is a board-certified Wound Specialist® granted by the American Academy of Wound Management. He is also board-certified in Foot Surgery through the American Board of Foot and Ankle Surgery.