Lifestyle Changes That Can Help Prevent Type 2 Diabetes Mellitus
Type 2 diabetes mellitus (T2DM) is a chronic metabolic disorder that occurs when the body becomes resistant to insulin or produces insufficient insulin. It can be largely prevented through healthy lifestyle habits such as balanced nutrition, regular physical activity, and maintaining a healthy body weight.
Ways to prevent type 2diabetes mellitus
A nutritious diet rich in fruits, vegetables, whole grains, legumes, and lean proteins helps regulate blood glucose levels. Reducing sugary drinks, processed foods, and saturated fats lowers the risk of insulin resistance. In Minna, many residents now prefer unsweetened zobo (hibiscus drink) and coconut water instead of sugary beverages, and eat more traditional foods like ofada rice and unripe plantain.
Regular exercise such as brisk walking, cycling, or dancing for 30 minutes daily improves insulin sensitivity. Some neighborhoods now organize morning walk clubs and community aerobics to promote fitness. Routine health screenings and public health programs also help detect risk factors early.
Maintaining a healthy body weight, avoiding smoking, limiting alcohol, and attending regular health screenings are also key preventive steps. Health centers and NGOs in Minna often hold free diabetes screening events and awareness campaigns to educate residents.
In summary, a combination of proper diet, regular exercise, weight control, and early screening can prevent T2DM. Community awareness programs further strengthen prevention efforts.
References
- World Health Organization (2023). Diabetes Fact Sheet. Retrieved from https://www.who.int
- American Diabetes Association (2022). Standards of Medical Care in Diabetes. Diabetes Care, 45(Suppl.1): S1–S264.
- Federal Ministry of Health Nigeria (2023). National Non-Communicable Disease Prevention Report.
- Nigerian Health Watch (2023). Community Approaches to Diabetes Prevention in Nigeria.
- Mayo Clinic (2024). Diabetes Prevention: 5 Tips for Taking Control. Retrieved from https://www.mayoclinic.org
- Harvard T.H. Chan School of Public Health (2023). Simple Steps to Preventing Diabetes. Retrieved from https://www.hsph.harvard.edu