No harm done.
In the battle against Type 2 diabetes, lifestyle changes can significantly lower your personal risk. This chronic metabolic disorder, characterised by high blood sugar levels due to disrupted or non-functioning insulin production, can lead to a host of complications such as amputations, kidney and sexual disorders, and nerve damage.
However, adopting a healthier lifestyle can help manage weight, improve insulin sensitivity, and maintain healthy blood sugar levels. Here's how:
**Regular Physical Activity**
Aim for at least 150 minutes per week of moderate-intensity aerobic exercise, such as brisk walking, along with strength training. Exercise improves insulin sensitivity, helping your body manage blood sugar more effectively.
**Healthy Eating Habits**
Focus on a balanced diet rich in whole, unprocessed foods such as non-starchy vegetables, lean proteins, healthy fats, and moderate amounts of complex carbohydrates. Reduce total carbohydrate intake and avoid high glycemic index foods.
**Weight Management**
Losing just 5-7% of your body weight can significantly reduce diabetes risk and improve blood sugar control.
**Hydration**
Drink water as your primary beverage to help regulate blood sugar levels.
**Stress Reduction and Good Sleep**
Chronic stress and poor sleep negatively affect glucose metabolism. Use relaxation techniques and aim for at least 7-9 hours of quality sleep nightly.
**Avoid Smoking**
Smoking increases diabetes risk and complications, so quitting is beneficial.
Recognising symptoms early allows for timely diagnosis and management. Be alert for symptoms such as increased thirst and dry mouth, frequent urination, fatigue and weakness, blurred vision, slow healing of wounds or frequent infections, unexplained weight loss (more common in type 1 diabetes), increased hunger.
If you experience these symptoms or have risk factors, blood tests measuring fasting glucose, HbA1c (reflecting average blood sugar over 3 months), or an estimated average glucose (EAG) can help confirm whether you have prediabetes or diabetes.
Early detection of diabetes is crucial, especially during the current corona pandemic. The risk of having a heart attack or stroke is two to three times higher for diabetics. Maintaining a healthy lifestyle is key to reducing the risk of developing type 2 diabetes.
For more information on how to reduce personal diabetes risk, consider consulting with diabetes advisors such as Michaela Berger and Yvonne Häusler, who are available for free consultation on October 4, from 2 - 6 pm, at 0800-0004743.
Remember, obesity and lack of exercise greatly increase the risk of type 2 diabetes. Additionally, smoking, alcohol, and certain medications also increase the risk. Regular check-ups with a healthcare professional are important for diabetes prevention and early detection.
[1] American Diabetes Association. (2021). Physical Activity/Exercise. Retrieved from https://www.diabetes.org/healthy-living/medication-treatments/physical-activity [2] Mayo Clinic. (2021). Diabetes: Symptoms & Causes. Retrieved from https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-20371426 [3] National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Exercise and Physical Activity. Retrieved from https://www.niddk.nih.gov/health-information/diabetes/overview/dining/exercise [4] World Health Organization. (2021). Preventing Chronic Diseases: A Vital Investment. Retrieved from https://www.who.int/news-room/fact-sheets/detail/preventing-chronic-diseases [5] Diabetes UK. (2021). Weight Management. Retrieved from https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/weight-management
- The fight against Type 2 diabetes involves addressing several aspects of health and wellness, including medical-conditions such as chronic diseases, as well as maintaining a fit and active lifestyle through fitness-and-exercise, nutrition, mental-health, and hydration.
- Regular physical activity, such as moderate-intensity aerobic exercise for 150 minutes per week, will help improve insulin sensitivity, manage weight, and lower the risk of developing Type 2 diabetes.
- Maintaining good nutrition, with a focus on whole, unprocessed foods like non-starchy vegetables, lean proteins, healthy fats, and moderate complex carbohydrates, can further aid in Type 2 diabetes management and prevention.
- By focusing on regular physical activity and healthy eating habits, individuals can help maintain healthy blood sugar levels and reduce the risk of complications that accompany Type 2 diabetes, such as amputations, kidney and sexual disorders, and nerve damage.
