How to Prevent Diabetes: Adopting a Healthy Lifestyle

10% of the world’s adult population suffers from diabetes, and this number is predicted to increase in the coming years. While the condition can be managed, there is also great risk of health complications and even death. Since a major contributor is an unhealthy lifestyle, the good news is that we can greatly decrease our risk of developing diabetes in the first place with a few simple lifestyle changes.

What is diabetes?

Diabetes mellitus is a chronic disease characterised by sustained high blood glucose levels. This results when either the pancreas does not produce enough insulin, the hormone that regulates blood glucose, or when the cells of the body become less responsive to insulin, and therefore cannot take up glucose to use for energy.

Sustained high blood glucose levels damage the body, particularly the nerves and blood vessels, which can lead to stroke, kidney failure, blindness, ulcers, coma and even death.

What causes diabetes?

There are two major types of diabetes. Type 1 is an autoimmune condition that is believed to be caused by genetic and other factors. It usually develops early and is a lifelong condition with no known cure.

Type 2, which makes up 90% of cases, develops over the course of many years, and is attributed to both genetic and lifestyle factors such as diet and exercise. For this reason, the risk of developing it can be reduced.

How to protect against diabetes

Eat healthily: Excess weight is a risk factor for diabetes. Adopt a balanced diet of fruits and vegetables, whole grains, fish, nuts, seeds and pulses, and avoid processed foods and added sugars.

Be active: Exercise and an active lifestyle will not only help you control your weight, but also your blood sugar levels. Try to exercise for 150 minutes a week, with a combination of aerobic and strength training.

Quit smoking and drinking: Smokers are 30% more likely to develop diabetes, and the more smoked, the higher the risk. Alcohol, meanwhile, is high in calories, and also interferes with insulin sensitivity and blood glucose levels.  

Conclusion

The risk of developing diabetes type 2, which makes up 90% of diabetes cases worldwide, can be reduced with a healthy lifestyle. Eat a balanced diet, stay active, and avoid harmful behaviours such as smoking and drinking.

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FAQs: Diabetes

What causes diabetes?

While type 1 diabetes is caused by genetic and environmental factors, type 2, which is the most common, is caused by unhealthy lifestyle factors such as poor diet, physical inactivity, certain medications and smoking. 

Can I still develop diabetes with a healthy lifestyle?

While we can control for lifestyle factors, we cannot control for family history, ethnicity and age, all of which are risk factors for diabetes. All we can do is our best to reduce our risk.

What are the symptoms of diabetes?

While symptoms vary according to the type of diabetes, common ones include increased hunger, thirst, urination, fatigue and weight loss.

Are there specific foods I should avoid?

Avoid foods with added sugars and refined carbohydrates which can lead to spikes in blood glucose levels. A generally healthy diet will help you control for obesity, which is a risk factor in itself for diabetes.

How often do I need to exercise?

The typical adult should try to exercise 4-5 times per week. While exercise is helpful for preventing diabetes, or reducing its effect, people with diabetes need to be careful and monitor their blood glucose during exercise to protect against hypo or hyperglycemia.