Diet and lifestyle: key to diabetes prevention

In 1990, the number of people living with diabetes was 200 million. It exploded to 830 million in 2022.

Do you know what diabetes does to you? It can cause blindness, kidney failure, heart attacks and stroke. Some folk could also develop major problems in their feet because of nerve damage and poor blood flow. This could even lead to an amputation!

Wow, that just escalated quickly.

Diabetes is a serious issue. Type 1 diabetes cannot be prevented, but it can be treated. But Type 2 diabetes, which accounts for more than 90% of all diabetes cases, holds us much more accountable.

Even though it can be treated and there is medication that can manage it, it can also be prevented. How? Read on to find out more!

There are simple changes that you can incorporate into your lifestyle - and the good news is, it’s never too late to start!

• Watch Your Weight!

Excess weight is arguably the most important risk factor for type 2 diabetes. If you are overweight, your chance of developing type 2 diabetes increases seven times. And if you are obese, you are 20-40 times more likely to develop diabetes than someone at a healthy weight.

There was a significant study in which people reduced their risk of getting diabetes by almost 60% - after losing nearly 7% of their body weight with lifestyle changes.

We can throw more numbers at you, but you get it, right? Get off the couch.

Lose those extra kilos. Do it for yourself!

• Eat Clean!

You are what you eat. Unfortunately. Let’s give you a breakdown of the changes that you could bring to your diet.

Choose whole grains instead of refined grains - The bran and fiber in whole grains slow the absorption of sugars and lower blood sugar levels.

Skip highly processed carbohydrates - Avoid foods that are “bad carbohydrates”, meaning foods that are high in sugar with very little fiber or nutrients.

This includes white bread, donuts, bagels, pasta, many breakfast cereals and processed food with sugar or high-fructose corn syrup.

Skip sugary drinks - Just like refined grains, sugary drinks have a high glycemic load, which causes sustained spikes in blood sugar and insulin levels, which increases diabetes risk. Skip the soda. Drink coffee. Without sugar of course!

Eat healthy fats - Healthy fats are unsaturated fats, both monounsaturated and polyunsaturated, which are good for your cardiovascular health as well. These include olive, sunflower, cottonseed, and canola oils, nuts and seeds like almonds, peanuts, flaxseed, and pumpkin seeds, and fatty fish like mackerel, sardines, tuna, and salmon.

The simple formula? Swap out red meat. Go for lean protein like chicken. Choose low-fat dairy, leafy greens, fish, nuts and whole grains.

• Get Moving!

If you are still inactive, it’s time to step it up. You do not even need to go to the gym or join a pilates class, just go for a walk!

Research shows that walking briskly for 30 minutes every day reduces your risk of developing type 2 diabetes by 30%. It’s good for your heart, too!

To control your blood sugar levels, avoid sitting or being inactive for too long. Try to keep taking breaks—just stand, walk around, or go for a stroll!

• Put an End to Smoking!

Unsurprisingly, smoking is a contributor to the risk of developing type 2 diabetes as well. Studies have shown that smokers are almost 50% more likely to develop diabetes than people who don’t smoke.

Be smart. Stub that cigarette.

• Put Down the Shots!

Okay, we are not telling you to quit drinking alcohol completely but do it in moderation - one drink a day for women, two for men. Some studies show that moderate alcohol consumption decreases the risk of you developing type 2 diabetes and excess alcohol increases your risk.

• Take It Easy!

Stress is not doing you any favors. When you’re stressed, your blood sugar levels go up. Unwind. Decompress. Practice mindfulness and deep breathing, or find some activity that helps you relax.

Type 2 diabetes is something you can essentially prevent with some simple lifestyle changes. But don’t stop there—regular checkups are just as important. Diabetes also raises your risk for heart disease.

So, keep an eye out on your numbers - cholesterol, blood pressure and A1c (average blood sugar over 3 months). Taking these steps now can help you stay healthy in the long run!

Switch off the TV, ditch the pizza and maybe rethink that third glass of beer.

Q. Can I prevent diabetes with diet and exercise?

A. Yes, you can. Diabetes can also be reversed in most people through a healthy routine of diet and exercise.

Q. What kind of exercise should I do?

A. Try and aim for at least 150 minutes of some kind of aerobic exercise per week. Swimming, biking, brisk walking or running are good options. You could also try lifting weights, doing yoga or calisthenics two or three times a week.

Q. How much weight do I need to lose to prevent diabetes?

A. You could prevent or delay diabetes if you lose 5-10% of your body weight.

Q. Can I still eat my favorite foods if I want to prevent diabetes?

A. Yes, you can. You do not have to give up completely on your favorite foods, but instead try to have them in moderation and less often.

Q. How can I manage diabetes without medication?

A. By staying consistent with healthy lifestyle choices like diet, exercise, managing your weight and monitoring blood sugar levels, you can combat diabetes without medication.