Diabetes is becoming increasingly prevalent across the globe, with millions of people living with this chronic condition. However, the good news is that many cases of diabetes, particularly Type 2, are preventable. Through lifestyle choices and preventive healthcare behaviours, you can significantly reduce your risk of developing diabetes. This article will explore various strategies to help you take control of your health and potentially avoid this serious condition.
Why wait? Get tested!
Understanding diabetes is crucial for early detection and management. Regular health screenings can help identify risk factors before they escalate. You can get tested through several methods, including:
- Fasting blood glucose test: Measures blood sugar after an overnight fast.
- Haemoglobin A1c (HbA1c) test: Provides an average blood sugar level over the past 2-3 months.
- Oral glucose tolerance test (OGTT): Involves fasting overnight, then consuming a glucose solution, followed by blood tests.
Don’t wait for symptoms to appear—getting tested early can lead to more effective management and better outcomes.
Understanding diabetes1
Before diving into prevention strategies, it’s essential to understand the two main types of diabetes:
Type 1 Diabetes
This autoimmune condition usually manifests in childhood or adolescence. The body's immune system attacks insulin-producing cells in the pancreas, resulting in little to no insulin production.
Type 2 Diabetes
This form of diabetes is more common and often develops in adulthood, although it's increasingly being diagnosed in younger individuals. It occurs when the body becomes resistant to insulin or when the pancreas fails to produce enough insulin. Lifestyle factors such as diet, physical activity, and weight can significantly influence the risk of developing Type 2 diabetes.
Recognising the risk factors2
Several risk factors can increase the likelihood of developing Type 2 diabetes. Being aware of these can help you take proactive steps:
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Obesity
Excess body fat, particularly around the abdomen, is a major risk factor.
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Age
Risk increases with age, especially after 45.
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Family history
A family history of diabetes can raise your risk.
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Physical inactivity
A sedentary lifestyle contributes to weight gain and insulin resistance.
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Unhealthy diet
Consuming a diet high in sugar, saturated fats, and processed foods can elevate risk.
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The increasing prevalence of type 2 diabetes
The seriousness of type 2 diabetes is underscored by alarming statistics. In the last few years, the number of adults diagnosed with type 2 diabetes has risen significantly. According to recent data from the International Diabetes Federation (IDF), approximately 537 million adults were living with diabetes globally in 2021. This number is projected to increase to 643 million by 2030, marking a rise of nearly 20% in just nine years.
The growing prevalence highlights the urgent need for awareness and preventive measures, especially since around 1 in 2 adults with diabetes are undiagnosed.
Time to debunk myths of diabetes
Many myths surround diabetes that can lead to misunderstandings. Here are a few common myths and the facts:
| Myth |
Fact |
| Only overweight people get type 2 diabetes. |
Genetics and age also play significant roles; lean individuals can develop diabetes. |
| Eating too much sugar causes diabetes. |
A poor diet high in processed foods and low in fibre is more concerning than sugar alone. |
Practical strategies for managing diabetes3
Start small, here are some practical exercise strategies to consider:
10-minute walk
Aim for a short walk after meals. This simple activity can help lower blood sugar levels and improve digestion.
Regular aerobic exercise
Engage in activities like brisk walking, cycling, or swimming for at least 150 minutes a week at a moderate intensity. This can enhance insulin sensitivity and support weight management.
Strength training
Incorporate resistance exercises (e.g., weight lifting or bodyweight exercises) at least twice a week. Building muscle helps increase metabolic rate and improves blood sugar control.
Flexibility and balance exercises
Practices such as yoga or tai chi can enhance overall well-being and reduce stress, which can positively affect blood sugar levels.
Additionally, consider incorporating ingredients that support blood sugar control, such as:
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Brown rice
Brown rice is a whole grain that has a lower glycaemic index (GI). This index measures the impact of a carbohydrate on blood glucose, on a scale from 0-100, with a lower GI carbohydrate having a rating of 55 or less.
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Legumes
Beans and lentils are rich in fibre and protein.
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Green leafy vegetables
Spinach and kale help regulate blood sugar levels.
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Healthy fats
Incorporate nuts and seeds, which can promote satiety and stabilise blood sugar.
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Conclusion
Preventing diabetes is not just about individual choices; it's a community effort that requires awareness, education, and collaboration. By embracing a healthy lifestyle, staying informed about risk factors, and participating in regular health screenings, you can take meaningful steps towards reducing your risk. Remember, the power to prevent diabetes lies in your hands—take control of your health today.
DID YOU KNOW?
- Poor sleep can increase insulin resistance! Consistent lack of sleep disrupts hormone balance and can lead to higher blood sugar levels.
- Regular exercise can lower your blood sugar for hours! Engaging in physical activity can help manage blood sugar long after you've finished exercising.
References
- Diabetes Fact Sheet. World Health Organisation. Available at: https://cdn.who.int/media/docs/default-source/searo/nde/sde-diabetes-fs.pdf?sfvrsn=7e6d411c_2.
- Preventing Type 2 Diabetes. Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/diabetes/about/about-type-2-diabetes.html#:~:text=type%202%20diabetes.-,You%20can%20prevent%20or%20delay%20type%202%20diabetes%20with%20proven,and%20getting%20regular%20physical%20activity.
- Type 2 diabetes: prevention in people at high risk – NICE. National Institute for Health and Care Excellence. Available at: https://www.nice.org.uk/guidance/ph38.
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