How to Outsmart Your Genes for Risk of Type 2 Diabetes

This Is Why You Can’t Blame Your DNA for Poor Health Anymore

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My Longevity Experiment
March 22, 2025

Preventing Type 2 Diabetes Through Lifestyle Changes: Even High Genetic Risk Can Be Overcome

While genetics undeniably play a powerful role in the development of type 2 diabetes, new evidence from Finland reveals that they are not destiny. A groundbreaking study has shown that lifestyle interventions can significantly reduce the risk of type 2 diabetes, even in individuals who are genetically predisposed to the disease.

Lifestyle Interventions Make a Difference

The University of Eastern Finland, in collaboration with Kuopio University Hospital, conducted a three-year intervention involving over 600 Finnish men aged 50 and above. The research marks the first time a study has clearly demonstrated that individuals with a high genetic risk for type 2 diabetes can still delay or prevent the disease through simple lifestyle modifications.

Participants in the intervention group attended sessions focusing on the importance of a healthy diet and regular physical activity. Each individual received personalized nutritional feedback from clinical nutritionists, along with a structured dietary and exercise plan to follow over the next three years. During that time, each participant underwent two oral glucose tolerance tests and physical examinations.

“These findings encourage everyone to make lifestyle changes that promote health. Furthermore, they demonstrate the effectiveness of group- and internet-based lifestyle guidance, which saves healthcare resources,” said clinical nutritionist Maria Lankinen of the University of Eastern Finland.

The Role of Genetic Risk

To better understand the impact of lifestyle changes across different genetic profiles, researchers divided participants into two groups based on their genetic risk for type 2 diabetes, determined by a score derived from 76 known gene variants linked to the disease. About half of the study group had high genetic risk, while the other half had low risk.

A control group of 345 men, 149 with high genetic risk and 196 with low genetic risk, did not receive any intervention during the study period.

At the end of the three-year period, those in the high-risk intervention group were 6 percent less likely to develop type 2 diabetes compared to their high-risk counterparts in the control group. Although no statistically significant reduction in diabetes incidence was found between the low-risk intervention and control groups, participants across all categories in the intervention group demonstrated meaningful improvements in weight loss and metabolic health.

As expected, age-related decline in blood sugar control was observed across all groups. However, the deterioration was significantly milder among those in the intervention group, further supporting the role of diet and exercise in maintaining glucose balance.

Implications for Public Health

The findings bolster a growing body of evidence that lifestyle changes can alter the course of type 2 diabetes, even for those with strong genetic predisposition. Earlier, a one-year diabetes program in England showed that radical dietary changes could lead to remission in 32 percent of patients with existing type 2 diabetes.

This latest Finnish study adds an important genetic dimension, showing that preventative efforts need not be limited by inherited risk.

“Therefore,” the research team concludes, “our results suggest that all individuals at risk of type 2 diabetes should be encouraged to make lifestyle changes regardless of genetic risk.”

Researchers emphasize that more diverse studies are needed to confirm these findings on a broader scale. Still, the results point to a highly practical, scalable, and cost-effective public health strategy: promote physical activity and healthy eating habits, particularly among middle-aged and older adults, to combat one of the world’s most prevalent metabolic disorders.

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