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Lifestyle Changes That Can Help Prevent Type 2 Diabetes Mellitus
Introduction
Type 2 diabetes mellitus is a long-term condition that occurs when the body does not use insulin properly, leading to high blood sugar levels. It is one of the fastest-growing health problems in Nigeria today, mainly caused by poor diet, physical inactivity, and unhealthy habits. The good news is that type 2 diabetes can be prevented through healthy lifestyle changes.
1. Healthy Eating Habits
Eating a balanced diet helps control blood sugar and body weight. People should consume more traditional Nigerian foods that are high in fiber and low in sugar Such as beans, unripe plantain, brown rice, millet, vegetables, and fish.
2. Regular Physical Activity
Exercise makes the body more sensitive to insulin and helps burn excess fat. Activities like walking, dancing, sweeping, farming, or cycling for at least 30 minutes daily can significantly reduce diabetes risk.Physical activity helps control blood sugar, reduces stress, and improves heart health.
3. Weight Management
Being overweight is one of the biggest risk factors for diabetes. People should eat smaller portions, avoid late-night eating, and stay active to maintain a healthy body weight. Even a small weight loss (5–10%) can make a big difference.
4. Regular Health Check-ups
Checking blood sugar and blood pressure regularly helps detect early signs of diabetes (called pre-diabetes) and allows timely changes before it becomes serious.
Practical Examples from Nigerian Communities
In Paiko ommunities, Primary Health Care Centres organize health talks where people learn to cook raditional foods like tuwo, eba, and amala with less palm oil and more vegetables.
Also, Saturday morning fitness walks and community football matches encourage regular exercise.
In churches and mosques, health awareness programs are held where nurses check blood sugar and blood pressure for free. These activities have helped many people understand the importance of healthy living.
References
• World Health Organization (WHO). (2023). Diabetes: Key facts. Geneva: WHO.
• Federal Ministry of Health, Nigeria. (2022). National Policy on Non-Communicable Diseases. Abuja: FMOH.
• Nigerian Diabetes Association. (2023). Community-Based Diabetes Awareness Programs. Lagos: NDA.