Abdullateef Rukayat
23b/UE/BNS/10038
Lifestyle modification and prevention of Type 2 Diabetes Mellitus
Type 2 diabetes mellitus occurs when the body becomes resistant to insulin or doesn’t produce enough insulin to maintain normal blood glucose levels. Over time this can lead to high blood sugar, which can damage organs and blood vessels
Type 2 diabetes is preventable by doing things such as maintaining a healthy lifestyle which include a balanced diet, regular physical activity, weight management, adequate sleep, and stress control . Doing these helps the body use insulin effectively and reduces the risk of developing Type 2 diabetes mellitus
Lifestyle Changes for Type 2 diabetes mellitus Prevention
1. Dietary Modifications
The goal is to shift from a diet high in processed foods and refined carbohydrates to one rich in fiber and micronutrients, while managing overall calorie Food. Food such as
Whole Grains Carbohydrates:These release glucose slowly, preventing spike in blood sugar.Examples are Ofada rice (unpolished local rice), Millet, sorghum, and guinea corn ,Oats
High-Fiber Foods:Fiber slows glucose absorption, helping regulate blood sugar. Examples are Okra, spinach (ugu), fluted pumpkin leaves, bitter leaf, garden egg leaves
Legumes such as Beans (brown, black-eyed beans), lentils
Fruits (in moderation due to natural sugar): , guava, oranges, apples
Herbs and spices ( bitter leaf, mornings leaf, ginger and garlic), healthy fat and lean meat should be consume to prevent type 2 diabetes mellitus.
2 Physical Activity
Regular exercise helps muscles use glucose for energy, thereby lowering blood sugar levels and increasing insulin sensitivity
3. Weight Management
Maintaining a healthy body weight, particularly reducing excess abdominal fat, is one of the most effective strategies.
4. Sleep ,Stress Management and substance abuse:
Chronic stress and poor sleep raise cortisol and impair glucose control; improving sleep quality, practicing stress-reduction (mindfulness, structured rest), and avoiding tobacco and excessive alcohol all support metabolic health.
Observation from community based on dietary pattern
In the community, large portions of foods such as Eba, Fufu, Amala, Pounded Yam are consume with little soups which increase blood sugar. Reduction of the portion of carbohydrate to about one-quarter of the plate, and filling the plate with soup vegetables (Efo Riro, Edikaikong, Okra) will increases fiber and reduces the glycemic load of the meal.
Also increased consumption of refined rice ( Jollof,white rice and stew,Fried Rice), fried snacks (Puff-Puff, Chin-Chin) also increase blood sugar. This can be replaced with unpolished grains like Ofada rice (a local brown rice), whole-grain millet, or beans. Also fried snacks should be replaced with healthier local alternatives like roasted plantain (Boli), unsweetened nuts, or fruits.
Futhermore, there is cultural preference for consuming sweet drinks (Soft drinks, highly sweetened Zobo or Kunu). Unsweetened or minimally sweetened local drinks should be promoted. Also water should be Encourage or Zobo and Kunu should be prepared with little to no added sugar.
Case Scenario: Minna, Niger State
A 45 year old trader, Mrs. Halima, was recently diagnosed with prediabetes at the Minna General Hospital. Her diet included daily pounded yam, fried snacks (puff-puff), and little physical activity due to her sedentary work.
After dietary counseling, she adopted smaller portions of Eba with large quantity of vegetables, she replaced fried snacks with roasted plantain (boli) and groundnuts, and started walking 30 minutes daily with her neighbors. Within three months, she lost 5 kg and her fasting glucose normalized demonstrating how lifestyle changes can reverse early metabolic problems. This shows that diabetes is preventable with healthy lifestyle.
References
Federal Ministry of Health. (2021). National Policy on Non-Communicable Diseases. Abuja: FMOH.
Ogunbode, A. M., & Fatiregun, A. A. (2019). Lifestyle factors and type 2 diabetes in a Nigerian urban community. Nigerian Journal of Clinical Practice, 22(3), 317–322.
Olayemi, A. O., & Adebayo, O. (2020). Dietary patterns and diabetes risk in Northern Nigeria. Nigerian Journal of Nutrition and Dietetics, 25(2), 45–53.
WHO Nigeria. (2022). Noncommunicable diseases country profile: Nigeria. https://www.who.int/nigeria