Diabetes is one of the most significant chronic health conditions affecting Canadians today. While type 1 diabetes cannot currently be prevented, type 2 diabetes can often be delayed or sometimes prevented with early awareness and proactive lifestyle changes.
Diabetes is a condition in which the body has difficulty regulating blood sugar. Over time, high blood sugar levels can lead to serious complications, including heart disease, kidney disease, nerve damage, and vision problems. Early identification of risk is critical because people can develop prediabetes or even type 2 diabetes without obvious symptoms.
Prediabetes refers to blood sugar levels that are higher than normal but not yet high enough to be diagnosed as diabetes. Many individuals are unaware they have prediabetes, making early screening and risk assessment essential.
The good news is that understanding your risk allows you to take preventative action before permanent damage occurs.
Type 2 diabetes develops due to a combination of genetic, environmental, and lifestyle factors. Some risk factors cannot be changed, while others are highly modifiable.
Non-Modifiable Risk Factors
Certain factors increase risk but are beyond individual control:
Age: Risk increases significantly after age 40
Family history: Having a parent or sibling with diabetes raises your likelihood
Ethnicity: Higher risk exists among people of African, Arab, Asian, Hispanic, Indigenous, or South Asian descent
History of gestational diabetes (during pregnancy)
Although these factors cannot be changed, they highlight the importance of early screening and prevention.
Modifiable Risk Factors
Many of the most important contributors to diabetes risk can be addressed through lifestyle changes:
Overweight or obesity, particularly around the abdomen
Physical inactivity
High blood pressure
High cholesterol or triglycerides
Tobacco use
The presence of multiple risk factors compounds the likelihood of developing diabetes, making early lifestyle intervention even more important.
Prevention strategies focus primarily on lifestyle modifications. Evidence shows that even small changes can make a meaningful difference.
1. Healthy Eating
Diet is one of the most powerful tools for reducing diabetes risk. A healthy eating plan emphasizes:
Increased intake of vegetables and fruits
Whole grains
Lean protein sources such as beans, lentils, fish, and poultry
Healthy fats like olive oil and nuts
Making small, sustainable dietary improvements such as adding more plant-based meals or reducing processed foods can significantly improve blood sugar control and overall health.
2. Regular Physical Activity
Physical activity helps the body use insulin more effectively and supports weight management. Regular exercise such as walking, cycling, or other moderate activities can reduce risk and improve cardiovascular health.
3. Achieving and Maintaining a Healthy Weight
Excess body weight, especially around the waist, is strongly associated with increased diabetes risk. Losing even a small amount of weight can lower the likelihood of developing type 2 diabetes.
Waist circumference is also an important indicator of risk, as abdominal fat is particularly linked to metabolic problems.
Speak to your pharmacist about a personalized plan that is right for you.
4. Monitoring Health Indicators
Regular screening for:
Blood glucose
Blood pressure
Cholesterol levels
can help detect issues early and guide interventions. People over 40 should be tested every three years, or earlier if risk factors are present.
One of the most effective tools available in Canada for assessing diabetes risk is the Canadian Diabetes Risk Assessment Questionnaire (CANRISK).
CANRISK is a questionnaire developed by the Public Health Agency of Canada to help individuals determine their risk of having or developing prediabetes or type 2 diabetes.
The Canadian diabetes risk questionnaire
The questionnaire collects information about key risk factors, including:
Age and sex
Body mass index (BMI)
Waist circumference
Physical activity levels
Diet (fruit and vegetable intake)
History of high blood pressure or high blood sugar
Family history of diabetes
Ethnicity
These factors are scored and combined to produce an overall risk score.
Each answer contributes a specific number of points. For example:
Older age groups receive higher scores
Higher BMI categories result in more points
Larger waist circumference increases risk score
Lack of physical activity or poor diet adds additional points. The total score places individuals into categories such as low, moderate, or high risk of developing diabetes.
CANRISK is valuable because:
It identifies risk early, even before symptoms appear
It empowers individuals to take preventive action
It supports healthcare providers in determining when further testing is needed
Anyone identified as moderate or high risk is encouraged to consult their pharmacist for follow-up screening.
Completing CANRISK is only the first step. The real value lies in acting on the results.
1. For Low-Risk Individuals
Maintain healthy lifestyle habits
Continue regular health checkups
Reassess risk periodically
2. For Moderate Risk Individuals
Increase physical activity and improve dietary habits
Monitor weight and waist circumference
Consider discussing prevention strategies with a healthcare provider
3. For High-Risk Individuals
Seek medical advice for blood testing
Join a diabetes prevention program
Implement structured lifestyle changes immediately
Recognizing risk levels allows for tailored interventions that can significantly reduce the chance of developing diabetes. Your pharmacist can work with you to build a personalized plan, answer your question, provide guidance that fits your life, and help you to reach your health goals.
