When You Turn 50, This Is What Happens To Your Risk Of Diabetes

Turning 50 can feel like a major milestone, where you start a new chapter where you’re no longer considered a “young adult.” At this stage, diet and exercise often shift from being about looking good in the latest trends to focusing on long-term health and well-being. If you’re approaching 50 or have recently crossed that threshold, you might have noticed some changes in your body. Even if you’ve always been relatively healthy, this is the time when certain health conditions, like type 2 diabetes, become more common.

While type 2 diabetes is often linked to factors like weight gain, lack of physical activity, and genetics, MedlinePlus says that your risk rises after age 45. As you get older, your body becomes less responsive to insulin, and your pancreas (which produces insulin) doesn’t function as efficiently. According to a 2012 report in Diabetes Care, this combination makes it harder to regulate blood sugar, increasing the likelihood of developing diabetes over time.

The Centers for Disease Control and Prevention (CDC) says nearly 19% of adults aged 45 to 64 have type 2 diabetes, and that number rises to 29% for those over 65. As people age, they tend to gain more belly fat, which can increase insulin resistance, according to a 2017 article in Menopause Review. Muscle loss also accelerates with age, leading to a slower metabolism. Additionally, aging can reduce the effectiveness of hormones that regulate blood sugar after meals, while higher cortisol levels may further impair the body’s ability to use insulin. Insulin resistance typically worsens until around age 90, after which it begins to improve. Remarkably, those who reach 100 have a 50% lower prevalence of diabetes compared to younger seniors.

While high cholesterol is widely known as a risk factor for heart disease, it also plays a role in type 2 diabetes. A 2023 study in Diabetes, Metabolic Syndrome and Obesity found that high triglyceride levels were linked to an increased risk of diabetes in older adults. Additionally, elevated total cholesterol levels were associated with a higher risk of prediabetes in middle-aged adults.

Turning 50 doesn’t mean that type 2 diabetes is inevitable. If you aren’t regularly getting screenings for type 2 diabetes, a blood test can give you an idea of your blood sugar levels so you can track them as you age. This is especially important if you have high blood pressure, obesity, or a family member with type 2 diabetes. The CDC says about one-third of people in the United States have prediabetes, which is a blood sugar level that falls just below a type 2 diabetes diagnosis. Because prediabetes doesn’t have symptoms, 88% of people with prediabetes aren’t aware.

Whether your blood sugar levels are normal or high, losing at least 5% of your body weight and aiming for 150 minutes of weekly exercise can help control your blood sugar. Rather than choose a fad diet that may be unsustainable in the long run, focus on eating a diet rich in plant-based foods such as fruits, vegetables, beans, and whole grains. These foods tend to be high in fiber to slow down digestion while helping you eat less. Your diet should also include healthy fats from olive oil, nuts, seeds, and fatty fish like salmon.