How to lower your risk of type 2 diabetes

Lose some weight if you are overweight: even a small loss helps. Be active for at least 150 minutes a week. Cut down on sugary drinks and refined starches. Fill half your plate with vegetables. Avoid tobacco. Get tested from 35, or earlier with risk factors.

Not always. Some risk factors, such as age and family history, cannot be changed, so finding problems early through checks matters as much as healthy habits.

A parent or sibling with diabetes. Age, especially from 35. Diabetes during a past pregnancy, or a baby weighing more than 4 kg.

Signs worth checking include often no symptoms for years; feeling very thirsty; urinating often, including at night; and tiredness.

Knowing your own risk factors is the first step. The diabetes risk assessment asks about 44 questions: past blood sugar tests, family history, weight and waist, diet and activity, pregnancy history, and conditions and medicines that raise risk such as HIV, TB, steroids and some antipsychotics. It tells you whether a fasting sugar or HbA1c test is due. It costs KES 200. A care navigator calls you back within 2 hours (Monday to Saturday, 8am to 8pm) to book what you need at a facility that suits your budget and location.