How to reduce the risk of diabetes

Diabetes is a growing health concern worldwide, with the percentage of adults suffering from the disease doubling over the past three decades, particularly in developing countries. This rise has highlighted the urgent need for awareness and prevention efforts to curb this global epidemic.

Diabetes can lead to complications such as heart disease, kidney damage, and nerve damage, significantly impacting quality of life. While factors like age, genetics, and family history are beyond our control, a significant portion of diabetes cases can be prevented through lifestyle adjustments. Here’s a guide on how to reduce the risk of diabetes and embrace a healthier future.

Adopt a balanced diet

A balanced diet is the cornerstone of diabetes prevention. Opt for nutrient-dense foods rich in fibre, protein, and healthy fats while limiting processed and sugary foods.

• Focus on fibre: Foods high in fibre, such as vegetables, fruits, whole grains, and legumes, can improve blood sugar control and promote a feeling of fullness.
• Limit processed carbohydrates: Minimise white bread, pasta, and other refined carbohydrates, which cause rapid spikes in blood sugar levels.
• Choose healthy fats: Include sources of unsaturated fats, such as olive oil, avocados, and nuts, which can help control blood sugar and improve cholesterol levels.
• Stay Hydrated: Drinking enough water aids metabolism and may help reduce calorie intake if it replaces sugary drinks.

Stay physically active

Regular physical activity is highly effective in reducing diabetes risk by helping to control weight, blood sugar levels, and insulin sensitivity.

• Engage in aerobic exercise: Activities like walking, running, swimming, and cycling boost heart health and improve insulin sensitivity.
• Include strength training: Building muscle helps the body utilise glucose more effectively and can be achieved with weightlifting, resistance bands, or bodyweight exercises.
• Aim for consistency: Try to get at least 150 minutes of moderate-intensity exercise each week, or about 30 minutes a day, five days a week.

Maintain a healthy weight

Excess body weight, especially around the abdomen, increases the risk of developing diabetes. By maintaining a healthy weight, individuals can significantly reduce this risk.

• Set realistic goals: Aim to lose 5–10% of your body weight if you’re overweight, as even modest weight loss can reduce diabetes risk.
• Practice portion control: Be mindful of portion sizes and try to avoid second servings. Eating slowly and paying attention to hunger cues can also help prevent overeating.
• Seek support: A support system, whether from family, friends, or a healthcare provider, can be beneficial in staying motivated and accountable.

Manage stress levels

Chronic stress can lead to elevated blood sugar levels and increase the risk of diabetes. Managing stress effectively supports physical and mental health.

• Practice relaxation techniques: Techniques like deep breathing, meditation, and yoga can reduce stress and improve overall well-being.
• Stay Connected: Social connections can buffer against stress. Spend time with family, friends, or engage in social activities to help lower stress levels.
• Sleep well: Quality sleep is essential in stress management and blood sugar regulation. Aim for 7-8 hours of uninterrupted sleep each night.

Avoid smoking

Smoking is directly linked to increased diabetes risk and many other health problems.

• Quit smoking: Smoking raises the risk of Type 2 diabetes by increasing insulin resistance. Seek help through support groups, counselling, or nicotine replacement therapies if needed.

Get regular health screenings

• Routine health check-ups can help in early identification of prediabetes or other risk factors, enabling proactive steps to prevent diabetes.
• Blood sugar monitoring: Periodic blood tests can reveal elevated blood glucose levels, allowing individuals to take preventive action if needed.
• Annual check-ups: Include screenings for cholesterol, blood pressure, and BMI in your annual health check-up to assess overall risk.
• Consult Healthcare Professionals: Seek personalised advice if you have a family history of diabetes or are at higher risk. A healthcare provider can suggest lifestyle adjustments or early interventions if necessary.

Educate yourself on diabetes

• Awareness about diabetes, its risk factors, and its symptoms can empower individuals to make informed decisions about their health.
• Know the signs: Symptoms like frequent urination, excessive thirst, sudden weight loss, and fatigue may signal high blood sugar levels.
• Learn the risk factors: Understanding your risk factors – whether they’re lifestyle-based or genetic – can help in taking targeted preventive measures.
• Stay updated: Medical research is constantly evolving. Staying informed about advancements in diabetes prevention and management can open up new strategies and interventions.

Preventing diabetes is within reach for most people. By making conscious lifestyle choices, managing stress, and seeking routine health screenings, the risk of diabetes can be significantly reduced. Remember, even small, consistent changes can make a lasting difference. Taking proactive steps today not only helps in preventing diabetes but also supports a healthier, more vibrant life.