4 February

This article was published on 27 January 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

World Cancer Day on 4th February, is a day that unites people, communities, and entire countries to raise awareness and take action.

World Cancer Day is led by the UICC, the Union for International Cancer Control. It is one singular initiative under which the entire world can unite together in the fight against the global cancer epidemic.  For more details click here.

Being diagnosed with cancer is likely to cause lots of worries and fears not just for yourself but also, for your loved ones. It’s scary, and you may be having all sorts of thoughts, including which treatment will I need, will I die, how will I look after my family, will I be able to work, how will I pay the bills, or you may just feel numb and not be able to think of anything.  Everyone is different. You may feel out of control and experiencing high levels of pain.

When going through cancer treatment, it’s not just your body which is affected; it will also put a strain on your mental health. Having lengthy and intensive treatment can dominate your own and your families lives.

Worrying about the future, having to attend many hospital appointments, and maybe undergoing operations, not knowing how you’re going to feel each day, and even telling people that you’re going through treatment, can make some people very anxious.

Feeling anxious is an understandable response to the trauma you’re going through. The symptoms of which vary and may include an accelerated heart rate, trembling, nausea, muscle tension, inability to relax and insomnia.

When it comes to recovery, thinking about your mental health is as important as getting well physically.  So, don’t ignore your worries and make time to talk them through. Ensure you have a good support network of loved ones around you, as this is beneficial to your overall mood and progress. It’s also important to seek support from your GP or healthcare professional if you need it. Some cancer survivors develop PTSD, which will require specialist treatment.

Having cancer can be very hard to cope with. When you are trying to cope with an illness there is no right or wrong way to feel. Everyone is different and you will deal with things in your own way. Cancer Research UK have produced information here on how to cope emotionally with your illness.

Self-care

Your recovery is about you, so you should make yourself the priority. Keeping up a good, but gentle health regime will help. Making sure you’re getting the right nutrition, getting a good night’s sleep, and doing the things you enjoy in between treatment sessions is vital and can really make a difference.

You may struggle to do exercise but getting outside in nature and going for a short walk each day, can help reduce your anxiety levels and boost your mood. 

Feeling sick and tired after treatments is very common, so it can be hard to maintain a varied diet.  Foods like soups, or easy to eat and digest foods like bananas are a good option. It’s vital to keep your body hydrated with water, which may help combat any feelings of nausea or fatigue.

Where you can it’s important to live as normal life as you can whilst going through treatment.

Of course, cancer recovery is not necessarily straightforward. There will be dark, painful, and sad days, but worst of all, there will be scary days. The main thing to remember is to use the support available to help get you through, and to make yourself the priority.

For more information on managing cancer symptoms and possible side effects from treatment, including pain, sickness, and diet problems. Cancer Research UK have produced a ‘Coping Physically with Cancer’ guide, click here to read.

Supporting a loved one with cancer

When someone close to you is diagnosed with cancer it may feel overwhelming and you may struggle to know how you can help and support them. Explain this to them and ask them what you can do to support them.

Regularly reach out to them, send them text messages, give them a call, meet them for a coffee or dinner. Remember even though they are going through treatment, they are still the same person. 

If you are a close family member and can be physically present to support them, offer lifts to appointments or even to attend appointments together. Offer to sit in on telephone appointments or help them to organise their treatment schedule.

If you have the time to offer practical support, offer to do the food shopping, the ironing or walk the dog.

While someone suffering from a long-term illness may not want to be overcome with bunches of flowers, there are lots of other gifts you can send that may help to brighten their day or give them the boost they need. These could be items to help them sleep like pillow sprays, body creams or nutritious food items or a nice treat, like chocolate.

If you are part of a wider family or group of friends, it may be worth arranging who will do what, so as not to overload your loved one but to ensure they receive regular contact from you all.

19 January 2026

This article was published on 05 January 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

Blue Monday is the name given to the third Monday of January every year. It is claimed to be the most depressing day of the year. The reasons for this include factors like the cold, wet weather, short daylight days, Christmas debt, the time elapsed since your last pay day, Christmas seems like a distant memory, you’ve already failed with your New Year’s resolutions, and it feels like a long time until the summer. For most of us this means our motivational levels are low.  In more recent years, the day has been re-named as Brew Monday, in order to encourage people to spend some time talking to each other whilst having a cuppa.

January is usually the month when you understand just how much Christmas has cost you. Every year, thousands of us dread the credit card bills arriving and this is when the financial hangover from Christmas become reality. This is to be expected, as Christmas is the most expensive time of the year, with many people using their credit cards and overdrafts to pay for the festivities. If this has affected you this year, read our Winter Wellbeing guide here.

Many people don’t believe Blue Monday is real and that it’s just a marketing plan to help sell more summer holidays, but we do know that during the winter months, with shorter, darker days we generally spend more time indoors, which can have a negative impact on our   mental health. Some people suffer from seasonal affective disorder (SAD) which can increase depression and anxiety. With January coming straight after the highlight of Christmas and also for many a month where the Christmas spending credit card bill has arrived, it’s not surprising that January tends to be the least favourite month of the year for many people. It is therefore vital that you make an effort to protect your wellbeing.

Stress and anxiety can be caused by many things, not just financial worries, including, work deadlines, relationship problems and home life.

Stress isn’t a mental health condition, but it may lead to one, like anxiety or depression or it can cause an existing one to get worse. Stress can also affect you physically, it can cause headaches, insomnia, tiredness or stomach problems.

For more information on managing worries and stress read our guide here.

Some ways you can combat Blue Monday

Sunlight

Natural light helps stabilise serotonin and triggers endorphins, both mood-boosting hormones. Try to get outside as much as you can during the day to give your wellbeing a positive boost.

Be sociable

You can achieve this without spending lots of money. You could host game and movie nights for your friends, this could be virtual, regularly talk to your loved ones or go for a walk with a friend.

Set achievable targets

If you’re struggling to keep your New Year’s resolutions, re-set them now or set a new goal to achieve around Blue Monday.

Be realistic

Understand that you may feel low during January, the reasons why this is the case and that’s its ok to not be ok and it should pass. If it doesn’t or how you are feeling is more than just the January blues, then talk to someone and get some help.

Exercise

Walking, swimming and cycling will boost endorphins and will leave you feeling calmer and happier.

Money & Stress

With money worries being one of the largest wellbeing challenges facing us during January, it’s important to start talking about money worries before your situation gets worse.

Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it makes it harder to manage their finances.

The stress of dealing with financial pressures does not just affect your personal life. It can affect your work, family life, health, and relationships. It’s therefore important to talk about money worries.

• For more tips on how to spend less read our guide here.
• For more details on debt, read our debt awareness guide here.

Where to get help

• NHS

• Samaritans

• Mind

• AnxietyUK

• Mental health org

Worrying about money can be extremely stressful and may lead to mental health conditions. Police Mutual are here to help.  We want to break down the stigma surrounding debt and get people talking about money.

We’ve teamed up with PayPlan*, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

They’re able to advise you on a range of debt solutions suited to your individual circumstances,

helping to protect you and your family with a sustainable way to manage your debt.

Get free and confidential help to combat your debt, call PayPlan* on 0800 197 8433.

To read more of our wellbeing guides take a look at our Wellbeing Hub here.

*PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.

This article was published on 22 December 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

As the New Year arrives, many of us start to think about New Year’s resolutions, the most popular resolutions are usually concerning health and diet, to do more exercise or lose weight. Financial orientated ones are also popular, with many of us wanting to send less or save more money.

One of the most popular campaigns is Dry January and if you achieve it, it should help improve your overall wellbeing by improving your physical and mental health and by reducing the amount you spend.

Dry January is the annual movement where millions of people give up alcohol for the month of January. It is run by the charity alcohol change UK, a leading UK alcohol charity. The campaign was first introduced in 2013 and grows larger and larger each year. In 2022, around 8 million people took part in the wellbeing event.

By agreeing to Dry January, you are committing to not drink alcohol from when you wake up on New Year’s Day until 1 February.  However, it doesn’t have to end there. Dry January is about behaviour change. It helps people to break habits they’ve fallen into and make long-term changes for the better. It helps us remember that we don’t need alcohol to have fun, relax, celebrate, unwind or anything else. It puts you back in control of your drinking. According to Alcohol Change UK, research shows that 70% of people who take part in Dry January have significantly improved wellbeing and lower alcohol health risks six months later.   

Alcohol plays a significant role in our lives and culture, with many of us drinking to celebrate, socialise and relax. However, there is a significant proportion of the UK population who have an unhealthy relationship with alcohol. Alcohol is linked to more than 60 health conditions, including liver disease, high blood pressure, depression, and cancer.

There are many health benefits of not drinking alcohol or reducing the amount you drink, and these include:

Sleeping – alcohol can intensify certain sleep conditions like snoring. If you have improved quality of sleep, you will have more energy.

• Financial savings – put aside the amount you would have spent on alcohol each week and see how much you save during the month. If you continue to not drink or reduce the amount you are drinking over the rest of the year, this saving you make could buy you a treat or help to pay off any debts you have.
• Weight loss – a pint of a 5% strength beer contains 239 calories, with a standard glass of wine consisting of around 133 calories. So, giving up alcohol for 4 weeks or longer can make a noticeable impact on your weight.
• Mental health – regular alcohol consumption decreases the levels of the brain chemical serotonin – a key chemical in depression. By avoiding alcohol, your serotonin levels will increase and help regulate your mood.
• Improve your skin – alcohol can cause puffiness and acne. By cutting out alcohol your skin will improve over time. A month alcohol free has a lot of benefits, research published in 2018 in the British medical journal found that a month off lowers blood pressure, reduces diabetes risk, lowers cholesterol, and reduces levels of certain cancer related proteins in the blood.

A month alcohol free has a lot of benefits, research published in 2018 in the British medical journal found that a month off lowers blood pressure, reduces diabetes risk, lowers cholesterol, and reduces levels of certain cancer related proteins in the blood.

In order to track Dry January, use the alcohol change UK App

Know your units – how much alcohol is too much?

To keep health risks of alcohol at a low level, the recommended safety limits for alcohol consumption is for men and women not to drink more than 14 units a week on a regular basis.

It’s also advised that at least 2 days a week should be alcohol free.

Regularly drinking above recommended daily limits risks damaging your health.

Your weekly units should not be saved up for the weekend and then binge drinking.

Top tips for alcohol reduction:

• Alternate an alcoholic drink with a non-alcoholic one.
• Have at least two alcohol free days a week.
• Find alternative ways to relax when you are stressed.
• Avoid drinking on an empty stomach.
• Sip your drink slowly so it lasts longer.
• Don’t top up your glass before you have finished a drink so you can keep an eye on exactly how much you are drinking.

To check how many units you have drunk, use the alcohol change UK’s unit calculator here.

After the month you may consider giving up alcohol for longer or reducing the amount you drink to improve your wellbeing.

If you do start drinking again remember that your tolerance to the effects of alcohol will likely be much lower, so be careful not to overdo it the first time you choose to drink again.

Your New Year’s resolutions may include other lifestyle improvements instead of or as well as stopping or reducing drinking alcohol. These may include to eat healthier, increase the amount of exercise you do or to stop smoking.

Read our various wellbeing guides to help

• To read our healthy eating guide click here.
• To look after your mental wellbeing read our guide here.
• If you want to stop smoking read our guide here.

To read more of our wellbeing guides take a look at our Wellbeing Hub here.

5 December 2025

This article was published on 01 Dec 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

International Volunteers Day takes place 5 December every year and is a chance to recognise the fantastic contribution volunteers make to our communities and to say thank you.

Volunteers play a key role in making a difference to our communities.

Today is a great time for us to thank all volunteers for their invaluable contribution and also consider volunteering ourselves.

Volunteering doesn’t just help others and the community but is has also shown to improve volunteers’ wellbeing too.

It’s human nature to feel good after helping someone out. But volunteering can also help you gain valuable new skills and experiences, boost your confidence and be your chance to make a difference.

People choose to volunteer for a variety of reasons. For some it offers the chance to give something back to the community or make a difference to the people around them. For others it provides an opportunity to develop new skills or build on existing experience and knowledge. Regardless of the motivation, by volunteering they are making a difference to the community.

Volunteering is a hugely valuable and rewarding experience for the volunteers and the communities they support.

There are many reasons to volunteer, including:

Community – volunteering helps us giveback to those around us, particularly in the community we live or work in. When you volunteer you strengthen your community, improve the environment you live in, give something back to an organisation, make a difference to the lives of others and help others less fortunate or without a voice.

Volunteering enables people to play an active role in society and contribute to positive social change. Volunteers support vulnerable people in society and enable them to live a healthy and rewarding life.

This could mean support with things we take for granted, such as practical help at home for disabled or older people, mentoring a care leaver and helping them to find their feet as an adult, or taking part in a litter pick or at a local scouting group.

Your mental health and self-esteem – volunteering also makes you feel good. In fact, a study has shown that not only is volunteering associated with increased happiness and lower depression, but it also reduces the risk of premature death.

This is especially true if you enjoy volunteering and feel valued and part of a team. You will spend quality time away from work or your busy lifestyle and be in the moment. It may help you gain confidence and improve your self-esteem. Volunteering can also help to improve your mental health.

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. One of which is to give to others, research suggests that acts of giving and kindness and being part of community life can improve your mental wellbeing. For more details on the 5 steps to mental wellbeing click here.

Action for Happiness list ten key ingredients for a happy and fulfilling life: giving, relating, exercising, awareness, trying out, direction, resilience, emotions, acceptance and meaning. Volunteering ticks most if not all of these boxes. For more details click here.

Your Physical health – there are lots of different ways you can volunteer, but many of them involve physical tasks, like litter picking, dog walking for a local shelter, wildlife conservation and sports coaching, all of which will help keep you fit whilst you are also enjoying nature and the outdoors.

There is lots of anecdotal evidence that volunteering has a positive impact on both your physical and mental health.

Social – volunteering is a way to get a better understanding of people, cultures, places, and organisations which can also lead to more social connections.

Researchers believe that volunteering can extend a person’s life because humans thrive on social connections. Eye contact and smiling for example release the hormone oxytocin, which helps us handle stress better. Social interaction improves mental and physical health. When you volunteer you strengthen your social network, you make connections with the people you are helping, and you cultivate friendships with other volunteers. Volunteering creates stronger bonds between friends, family, and co-workers. People build closer relationships, better connections, and more powerful attachments to people when they work together.

Personal Development – volunteering is an opportunity to learn new skills and can boost employment prospects. For some people, volunteering can be a route to employment, or a chance to try something new which may lead to a career change. Volunteering can also be a way of enhancing a CV, improving employment prospects, gaining an accreditation, or using your existing professional skills and knowledge to benefit others.

By volunteering in a specific profession, you can gain valuable experience for a future career, for example, becoming a Police Special before joining the force.

Values – volunteering can satisfy personal values or humanitarian concerns. For some people this can have a religious component. For instance, helping those less fortunate is a large part of Christianity and the concept of karma in Hinduism means those good deeds come back to you.

People who volunteer, report a greater sense of purpose and meaning in their lives.

Volunteering within the Police Service

There are many volunteering roles within and connected to the Police Service, including the Special Constabulary, Police Chaplains, Police Service Volunteers and our own volunteer network.

Police volunteering roles provide an opportunity to do something worthwhile in your spare time, making a real difference to your local Police Force and to your community.

It allows you to become involved with Policing and to be part of the Policing family and to make a positive contribution to your area.

Police Mutual Volunteer Network

At Police Mutual we have a volunteer network who represent Police Mutual customers within their own forces.

Our volunteers are a vital part of the team and assist us hugely in promoting the financial wellbeing support we offer. Their assistance and advocacy are greatly appreciated.

We would like to thank all of our volunteers for their continued support.

Do you want to give something back and make a difference with your spare time? Many serving and retired Police Service employees volunteer.

If you’re interested in volunteering, here are some websites where you can find out more information:

• Volunteering Matters
• NCVO
• Police UK Volunteering

3 December 2025

This article was published on 28 Nov 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

International Day of Disabled Persons is the 3 December. First launched in 1992, the day is hosted by the United Nations (UN) and encourages business leaders across the globe to value the unique contributions of disabled people. For more information click here.  The theme for this year is ‘Fostering disability inclusive societies for advancing social progress’.

The day is about promoting the rights of people with disabilities in all areas of society. It aims to increase the awareness and wellbeing of disabled people in all aspects of their life.  It acts as a reminder for us all to combat the discrimination many disabled people still face.  The World Health Organisation (WHO) joins the UN in observing this day each year, highlighting the importance of securing the rights of people with disabilities, in order for them to participate fully, equally and effectively in society, and face no barriers in all aspects of their lives.

WHY INTERNATIONAL DAY OF PERSONS WITH DISABILITIES IS IMPORTANT

• Celebration – to recognise and value the diversity of our global community, and to celebrate the role we all play, regardless of our abilities.
• Learning – to understand and learn from the experiences of people living with a disability.
• Optimism – to look forward to a world where a person is characterised by their abilities not their disabilities.
• Awareness – to build awareness of people with disabilities, as people with disabilities sometimes feel invisible in our society. To reduce any stigma and discrimination those with disabilities may feel.
• Legal – Under the Equality Act 2010, which prohibits discrimination against people with the protected characteristics that are specified in the Act. Disability is one of the specified protected characteristics.

Just because you can’t see it, doesn’t mean that it is not there

Some disabilities, like mental health disorders, chronic pain and fatigue, are invisible, but that does not make them any less devastating to someone’s quality of life.  

Non-visible disabilities, also known as invisible or hidden disabilities are not immediately obvious. They can be physical, mental, or neurological and include, autism and Asperger syndrome, cognitive impairments such as learning disabilities and dementia, mental health conditions and speech, visual impairments or hearing loss, as well as many other conditions. They also include respiratory and chronic conditions such as asthma, diabetes, chronic pain and sleep disorders when these significantly impact day-to-day life.  Some physical disabilities are not always visible until in their later stages, this include conditions like Multiple Sclerosis.

And often, many people experience a combination of both visible and non-visible impairments and conditions.

Globally 1 in 6 of us live with a disability. And of those, 80% are invisible. That is over 1 billion people or roughly 1 in 8 people are living with a non-visible disability.

The more we all understand about both visible and non-visible disabilities, the more we can help to improve the lives of people experiencing them. Some people with a non-visible disability choose to wear a Sunflower lanyard with details of their condition.  For more details click here.

Overall, the day is to help everyone become more compassionate and understanding of the challenges faced by people with disabilities. To ensure that all people in the world have equal opportunities for work, play, health, and success. To appreciate that people with disabilities are valued members of society.

Getting information, help and support

• Disability Rights UK
• Scope
• Disability Union
• WHO
• United Nations
• NHS
• GOV.UK

2-8 December 2025

This article was published on 26 Nov 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Grief Awareness Week is run by the Good Grief Trust Organisation.  The aim of the week is to raise awareness of the impact of grief and to break the taboo around talking about grief.  This year the theme is Growing with Grief, for more details click here.

Signs and symptoms of grief

There is not a correct way to feel when you are grieving.  Bereavement, grief, and loss will cause different symptoms and they affect people in different ways. Some of the most common symptoms include:

• Shock and numbness
• Overwhelming sadness
• Tiredness or exhaustion
• Anger – towards the person you’ve lost or the reason for your loss
• Guilt – this could be due to many things, including not being with the person when they died, not saying something to them, or not being able to stop your loved one dying.

These feelings may not be there all the time and powerful feelings may appear unexpectedly.

For more details click here.

Looking after yourself following a bereavement

• Take care of your wellbeing: make sure you get enough sleep, eat regular meals, rest, and relax.
• Be clear on expectations: make sure you know what is expected of you and whether it is realistic.
• Exercise: taking regular exercise, like walking, running, and cycling can help you relax and increase wellbeing.
• Talk to others: make time to talk to your family and friends about how you’re feeling, or if you would find it easier contact Cruse on 0808 808 1677.

Explain to family and friends what they can do to help, don’t be afraid to ask for practical support.

Try to keep to a regular routine of getting up and dressed and eating meals at the usual time, whether you are on your own or part of a family group. The structure will help, even if only a little.

You may find you have days when you have more energy, and the grief isn’t as consuming – this is normal. Some people can feel guilty when this happens, but there is no need. It is all a normal part of grieving. Equally if you are really struggling that is also normal. Please don’t feel guilty or angry with yourself.

What to say when someone is grieving

It is normal to feel worried about saying the wrong thing to the bereaved, but it is more important that you say something than finding the perfect words. You may find the tips below useful:

• It is important to acknowledge their loss and offer your condolences, saying how sorry you are that their friend or family member has died.
• The bereaved may want to talk about the person and tell you stories, they may cry through these stories. You may find this really hard to hear but just being there and listening can be a great comfort. You can’t fix their pain, but you can listen.
• Don’t be afraid to ask more about the person who has died. Allowing the bereaved person to talk and share their feelings with you can make a real difference.
• Ask if there is anything practical that you can do to help at that time.
• You could also signpost the bereaved to services such as Cruse for them to access support. 

Helping children to cope with death

Children and young people need to be given the opportunity to grieve as any adult would. But it is also important to remember that children and young people grieve in different ways. A child’s understanding of death and the nature of their bereavement will be different at different stages of development. Children will experience both physical and emotional reactions to death. Emotional reactions may include shock, denial, anger, depression, guilt. Physical reactions may include disturbed sleep, loss of appetite, challenging behaviour, and developmental delays.

Useful links:

• NHS Children and Bereavement
• Child Bereavement UK Resources for children and young people
• Cruse Bereavement Care Helping children to cope with death

Some key points to remember concerning children, young people, and grief:

• No bereaved child or young person will respond to the death of someone close in the same way.
• Keep the structure of the bereaved child or young person’s day/night as routine as possible.
• Allow the bereaved child or young person to say how they feel and do not be offended if they are angry with you or do not want to talk.
• Give the bereaved child or young person the time to explore their grief and support them as they mourn.
• Do not feel that you have failed if you need to seek professional help for the bereaved child or young person. You are doing the right thing.
• Put in place appropriate boundaries if a grieving child or young person is hurting themselves or others and explain why such boundaries are necessary.
• Do not dismiss a bereaved child or young person’s real or perceived illness.
• Talk things through with them in an open and honest way, remembering to listen to the child or young person.

What to do when someone dies

Working out what to do first when someone dies can seem overwhelming. Besides letting family and friends know, there are several organisations you need to notify when a person has passed away. As well as arranging the funeral and dealing with the financial affairs of someone who has died.

Useful links:

• Gov.uk
• Money Savings Expert
• Which
• Money Advice Service
• Citizens Advice

Everyone responds to death differently there is no right or wrong way to respond. If you have experienced the loss of a loved one you may need to access professional support. Similarly, if you are supporting someone who has been bereaved you may need support for yourself.

Where to get help:

• NHS
• Cruse Bereavement Care
• Call the free helpline on 0808 808 1677 or email: [email protected]

14 November 2025

This article was published on 31 Oct 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

World Diabetes Day was created in 1991 by the International Diabetes Federation and the World Health Organisation in response to growing concerns about the escalating health threat posed by diabetes. It is marked every year on 14 November, the birthday of Sir Frederick Banting, who co-discovered insulin along with Charles Best in 1922.  The theme of this years World Diabetes Day is Diabetes and the workplace.  For more details click here.

Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood glucose.

It is a lifelong condition that causes a person’s blood sugar level to become too high.  There are 2 main types of diabetes:

Type 1 diabetes – where the body’s immune system attacks and destroys the cells that produce insulin.

Type 2 diabetes – where the body does not produce enough insulin, or the body’s cells do not react to insulin.

Type 2 diabetes is far more common than type 1. In the UK, around 90% of all adults with diabetes have type 2. Men are more likely to develop type 2 diabetes than women.

1 in 10 adults are now living with diabetes

Preventing type 2 diabetes

Type 2 diabetes is a serious condition. There are over 13 million people in the UK at risk of developing type 2 diabetes.

There’s currently nothing we can do to prevent type 1 diabetes. However, research has shown that for many people, combined lifestyle changes, including an improved diet, increased physical activity, and sustained weight loss, can be effective in reducing the risk of type 2 diabetes.

Type 2 Diabetes risk factors

About 90% of people with diabetes have type 2 diabetes. It can come on slowly, usually over the age of 40. The signs may not be obvious, or there may be no signs at all, therefore it might be up to 10 years before you find out you have it. That’s why it’s very important to understand the diabetes risk factors.

Your risk increases with age. You’re more at risk if you’re over 25 if you’re African-Caribbean, Black African, or South Asian or white and over 40.

You’re also more at risk if you’ve ever had high blood pressure or if you’re overweight, especially if this extra weight is around your middle.

Type 2 diabetes is serious. If you don’t get diabetes treated, it can lead to life changing complications. Including losing your sight, kidney failure or lead to a heart attack or a stroke.

Know Your Risk – you can find out your risk of type 2 diabetes by using the Diabetes UK tool here.  Which only takes a few minutes.

Before you use this tool, you’ll need to take a few measurements: your waist size, your height, and your weight. 

You result

The result will give you four possible levels of risk:

• High
• Moderate
• Increased
• Low

The higher the risk level, the more likely it is that you’ll develop type 2 diabetes in the next 10 years.

High risk

One out of four people with high risk will get type 2 diabetes in the next 10 years. 

Your high-risk result could be due to your ethnic background.  Type 2 diabetes is two to four times more likely in people of South Asian, African-Caribbean, or Black African descent.

If you find out you’re at a high risk of developing the condition, then it is important to act now. You may have it without knowing, so it’s essential that you make an appointment at your GP surgery to have a simple blood test.

Moderate risk

One out of 10 people with moderate risk will get type 2 diabetes in the next 10 years.

If you have a moderate risk, you need to visit your GP as soon as possible, as you may need a blood test to check for diabetes. Making some healthier lifestyle choices could help to reduce this risk level. 

Increased risk

One in 35 people with increased risk will get type 2 diabetes in the next 10 years.

If you’re at increased risk, look at where you’re scoring points. Could you reduce your weight or waist size?

Low risk

One in 100 people with low risk will get type 2 diabetes in the next 10 years.

Your risk of type 2 diabetes increases as you get older, so it’s important to maintain a healthy lifestyle to make sure your risk stays low.

It’s important to regularly check your risk level, either by using the tool or by speaking to your GP, especially if anything changes, like if you’ve put on weight or feel unwell.

Other risks

Smoking is associated with a higher risk of type 2 diabetes, and also increases the risk of other health conditions such as heart disease and cancer.  Read our Stop smoking guide here.

Gestational diabetes is a type of diabetes that affects pregnant women, usually during the second or third trimester. Read more here.

Polycystic Ovary Syndrome PCOS is a condition that affects your ovaries.  Women who have PCOS are at an increased risk of developing type 2 diabetes. PCOS is associated with insulin resistance and therefore higher levels of insulin circulating in the blood.  For more details here.

Certain mental health conditions are also a risk factor for type 2 diabetes, these include schizophrenia, bipolar disorder, and depression.

If you are receiving treatment with antipsychotic medication this can also increase your risk of type 2 diabetes, but the risk is quite low. Talk to your GP if you are concerned about potential side effects.

Sedentary lifestyle – Being sedentary is associated with an increased risk of type 2 diabetes. Being ‘sedentary’ means sitting or lying down for long periods, which could be due to, working at a desk for long periods without standing up or sitting while driving a vehicle. 

You should try to break periods of sitting as often as possible, by doing some light activity such as walking or some chair based exercises.

Being overweight also puts you at a higher risk.

Getting up and being active is key to preventing type 2 diabetes. Find out how to be more active here.

Diet – a healthy, balanced diet can reduce your risk of developing type 2 diabetes. Click here to read tips for healthy eating.

Alcohol – drinking too much alcohol can also increase your risk of the condition. Current guidelines recommend not regularly drinking more than 14 units per week and that these units should be spread evenly over 3-4 days.

Sleep – not getting enough sleep or sleeping for too long have been associated with an increased risk. To improve your sleep read our guide here.

Get an NHS Health Check

Whether you have any other risk factors or not, if you’re aged 40 to 74 and living in England, you may be eligible for a free NHS Health Check. Find out more about the health checkhere, or speak to your GP for more information.

This service isn’t available in Scotland, Wales, or Northern Ireland. If you are worried about any aspect of your health speak to your GP.

If you have type 2 diabetes

It is good to know that you have diabetes, so that you can take steps to look after your health and prevent some of the devastating complications that can occur. 

If you feel stressed or worried and want to speak to someone after receiving a diagnosis you can speak to your GP or one of the organisations given below.

Symptoms of Diabetes

Common diabetes symptoms are:

• Going to the toilet a lot, especially at night.
• Being really thirsty.
• Feeling more tired than usual.
• Losing weight without trying to.
• Genital itching or thrush.
• Cuts and wounds take longer to heal.
• Blurred eyesight
• Increased hunger.

No individual is the same, however, the most common diabetes symptoms experienced are an increased thirst, increased urination, feeling tired and losing weight.  

Getting information, help and support

• Diabetes UK

• NHS

• International Diabetes Federation