Are you at risk of developing type 2 diabetes? Take our quiz to find out

IT costs the NHS more than £1.5million an hour.

Around 13.6 million people are at risk of getting it, while a million are unaware they already have it.

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Ten-year survival rates for breast cancer are better than this killer — and complications include heart attack, stroke, cancer, and erectile dysfunction.

But what condition could be so debilitating? It’s one that’s preventable: type 2 diabetes.

With lifestyle tweaks, you can stop this stealth killer before it strikes. Boris Johnson has accelerated the NHS’ diabetes prevention program to deal with the growing crisis.

With Diabetes Awareness Week next week, we have a quiz to help you predict your risk and a guide to stopping the disease in its tracks.

WHAT IS YOUR RISK?

1. How old are you?

a. 49 or younger = 0
b. 50-59 = 5
c. 60-69 = 9
i.e. 70 or older = 13

2. Are you male or female?

a. Female = 0
b. Male = 1

3. What is your ethnic origin?

a. White European = 0
b. South Asian = 6
c. black = 6
i.e. Chinese = 6
e. Mixed race = 6

4. Do you have a father, mother, brother, sister and/or child with type 1 or type 2 diabetes?

a. yes = 5
b. No = 0

5. Time to measure up! Make sure you feel your bottom rib and the top of your hipbone, then measure directly between those points around your body. What area does yours fit into?

a. Less than 90 cm (35.3 inches) = 0
b. 90-99.9cm (35.4-39.3inch)=4
c. 100-109.9cm (39.4-42.9inch)=6
i.e. 110 cm (43 inches) or more = 9

6. Next it’s your body mass index. You can use the NHS online tool to calculate this. What’s your BMI?

a. Less than 25 = 0
b. 25-29.9 = 3
c. 30-34.9 = 5
i.e. 35 or higher = 8

7. Have you been given medication for high blood pressure OR have you been told by your doctor that you have high blood pressure?

a. yes = 5
b. No = 0

WHY? High blood pressure can increase your risk.

AND WHAT YOUR RESULTS MEAN FOR YOU

0-6 points = low risk
Your chance of developing type 2 diabetes is now 1 in 200
Risk in 10 years = 1 in 20
What you need to do – Keep up the good work and make lifestyle changes to further reduce your risk.

7-15 points = increased risk
Chance of having type 2 diabetes now = 1 in 50
Risk in 10 years = 1 in 10
What you need to do – Make lifestyle changes.

16-24 points = medium risk
Odds of having type 2 diabetes now = 1 in 33
Risk in 10 years = 1 in 7
What you need to do – See your GP to discuss your risk and how to reduce it.

25 or more points = High risk
Odds of having type 2 diabetes now = 1 in 14
Risk in 10 years = 1 in 3
What you need to do – Go to your GP as soon as possible and get a blood test.

Developed by Diabetes UK. You can complete the survey online at riskcore.diabetes.org.uk for further assistance.

“I WAS IN DENIAL”

TINA Nandha was diagnosed with type 2 diabetes this year.

The 37-year-old gift wrapper, from Borehamwood, Herts, said: “I was called in for a check on my insurance and it showed my blood sugar was high.

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“I was booked for a full blood test but October was busy for me so it wasn’t a priority. I think I was in denial too.”

Tina, an avid runner, added: “Technically I was in the best shape of my life, I ate well – or so I thought.”

In February, Tina called the doctor after realizing she was dizzy missing lunch. While chatting about her family history, she discovered that her grandma had type 2 and her mother was pre-diabetic.

She said: “This led to further blood tests. The pre-diabetic range is 42-47 and I was 47.”

With her diagnosis came lifestyle changes and NHS group meetings. Tina wants to walk 10,000 steps a day.

She added: “Meals are more balanced and I’m eating better. No more TV snacks. Stress plays a big part and I now take moments in the day when I can stop.”

STUB IT OUT

WE understand it’s hard to quit. But what if you had a monetary incentive?

A pilot scheme being considered by Cheshire East Council could offer smokers up to £400 to quit smoking.

If not, why not treat yourself and put the money you save in a New Me fund and treat yourself?

Scientists in Japan found that smokers who had quit for a decade had the same type 2 diabetes risk as people who had never smoked.

TABLE MANNER

WEIGHT LOSS and reducing your risk of type 2 diabetes go hand in hand.

Start with your food portion size and eat from a side plate instead of a dinner plate.

A study published in the journal Nutrition & Diabetes found that overweight or obese people who reduce their portion sizes lose weight, lower blood sugar levels, and reduce their overall risk of type 2 diabetes.

SEXUAL HEALS

There is no getting around it – exercise is good for you.

The NHS says aim for 150 minutes a week. Sex can burn up to 70 calories every 30 minutes while doing housework can burn 100 to 150 in the same amount of time.

If you dance around for an hour, you could save 300 to 800 calories.

The Norfolk Diabetes Prevention Study found that exercise, diet and weight loss help reduce a person’s risk of type 2 by 40 to 47 percent.

GET AIR FIRST

BREATHING better can help prevent diabetes.

Tamara Willner, nutritionist at NHS-approved diet plan Second Nature, says: “Managing stress is important to reducing your risk of developing chronic lifestyle diseases.

“Meditation may seem daunting, so practice two minutes of deep breathing with your eyes closed at the same time every day. It soon becomes a habit and you can progress to five, eight, or ten minutes over time.”

GET GOOD KIP

IT is the holy grail of health – sleep well.

Tamara Willner says: “If we don’t sleep well, our body is less able to regulate our blood sugar levels.

“One of the best ways to ensure restful sleep is to have a consistent, relaxing bedtime routine.

“Cut your phone and TV time an hour before bed, light candles, take a bath or read a book.”

BOTTOM UP!

WHAT you eat matters, and so does what you wash it down with. One study found that having a glass of wine with food can help reduce your risk of type 2 diabetes by 14 percent compared to drinking it on an empty stomach.

A study in the European Journal Of Clinical Nutrition found that a daily cup of coffee reduced the risk of type 2 diabetes by up to 54 percent.

But fizzy drinks can increase the risk, so opt for water instead.

REMOVE A LOAF

WHEN it comes to carbohydrates, quality matters.

Tamara Willner says, “If you eat fewer carbohydrates, less glucose will enter your bloodstream.”

But that does not mean a general ban. Tamara says, “One of the easiest ways is to eat one carb-free meal a day, packed with protein, healthy fats, and non-starchy veggies.”

A straight switch from refined, white carbs to brown whole grain options can also make a big difference.