Introduction
The prevalence of diabetes is increasing year by year. According to WHO, the number of people living with diabetes rose from 200 million in 1990 to 830 million in 2022. Prevalence has been rising more rapidly in low- and middle-income countries than in high-income countries.
Contents
Diabetes is a chronic disease that occurs either when the body does not produce enough insulin or is resistant to insulin. The function of insulin to regulate blood glucose. Uncontrolled diabetes leads to hyperglycemia and over time leads to serious damage to many of the body's systems, especially the nerves and blood vessels.
So, prevention is better than cure when it comes to diabetes. In Type 1 diabetes, the body cannot produce insulin at all. It is common in children. In Type 2 diabetes, the body is resistant to insulin. It is more common over 40s.
Among types of diabetes, we can prevent type 2 diabetes by modifying lifestyles. In this article, we will explain more about type 2 diabetes.
Risk factors for diabetes
Daily lifestyles, age, family history all are influencing factors for diabetes. Risk factors for diabetes are:
● Family history: The risk of diabetes is increased if your parents or siblings have the disease.
● Age: The older you are, the higher your risk for Type 2 diabetes. Type 2 diabetes generally occurs after age 45.
● Gestational diabetes: If you developed diabetes during pregnancy, you are at increased risk of developing diabetes again later in life.
● Obesity: Being overweight or obese increases your risk of developing diabetes.
● Physical activity: Physical inactivity and prolonged sitting are risk factors for diabetes. The reasons are physical inactivity leads to obesity and insulin resistance.
● High blood pressure: People with high blood pressure are at high risk for diabetes compared to normal people because they share common risk factors.
● Smoking: Smoking is also a risk factor for diabetes.
● Fatty liver: Non-alcoholic fatty liver disease (NAFLD) is a liver disease that is linked to obesity and high cholesterol. It is also a risk factor for diabetes.
These are the risk factors for type 2 diabetes. Modifying these factors can reduce the risk of diabetes.
How to prevent diabetes
Modifying lifestyles has a great impact on prevention of diabetes. There are (3) main pillars for prevention of diabetes: “Lose extra weight, Move more, Eat healthy” Just (3) tips can help you a lot!
(1) Lose extra weight
Losing weight lowers the risk of diabetes. The American Diabetes Association recommends that people with prediabetes lose at least 5% to 7% of their body weight to prevent diabetes. More weight loss can turn into even greater benefits.
Talk to your healthcare professional and set a weight-loss goal based on your current body weight. Aim to lose 1 to 2 pounds a week.
(2) Be more physically active
Regular physical activity has several benefits such as losing weight, lowering your blood sugar, boosting your sensitivity to insulin and increasing your aerobic fitness.
Aim for about 30 minutes of moderate aerobic activity a day such as brisk walking, swimming or biking for 5 days a week. Also include strength training two times a week and balance training for 2-3 times per week.
Avoid prolonged sitting and walk around or do some light activity every 30 minutes.
(3) Eat healthy
Reducing the amount of calories you eat each day can help you lose weight. Choosing foods with less fat is another way to reduce calories. Eat more fiber rich foods instead of fatty and high calories foods. Drink more water instead of sweetened beverages.
The simplest way for healthy eating is to aim for your plate to include one-half with fruit and nonstarchy vegetables, one-quarter with whole grains and one-quarter with protein-rich foods, such as legumes, fish or lean meats.
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It is important to prevent diabetes as it has scary complications. Diabetes causes blindness, kidney failure, heart attacks, stroke and lower limb amputation. These complications are life threatening and can make you disabled.
Coronary artery disease, stroke and kidney failure are also critical illnesses with high treatment costs. So, it is important to prevent diabetes and if you already have diabetes, it is wise to financially prepare for treating such complications.
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