Genetic Risk Isn’t a Life Sentence
If one parent has type 2 diabetes, your lifetime risk is ~40%. If both do, it goes up to ~70%.
But lifestyle trumps genes.
What You Can Do
Strategy Action Item
-Stay active ≥150 min/week moderate exercise
-Avoid central obesity Waist <90 cm (men), <80 cm (women)
-Eat smart Cut sugars, refined carbs, and junk food
-Sleep and stress Aim 7 hrs/night, manage anxiety
-Annual testing Start screening at age 30 or earlier if overweight
Risk Scores:
Use the Indian Diabetes Risk Score (IDRS) to track your risk — free and simple to calculate.
Patient Story:
Ramesh saw his father lose a leg to diabetes complications. Terrified, he took charge —
began walking daily, cut his sugar intake, and shed 10 kg. At 37, his sugars remain normal,
and he’s become an example in his family.
Take-Home Messages:
Family history is the warning bell — not the final word. You can stop diabetes before it
starts.
References: RSSDI 2024, ADA 2025, Endocrine Society of India
