Type 2 diabetes mellitus is largely preventable through lifestyle changes that promote healthy metabolism and glucose regulation.
Some evidence base suggestions:
Dietary Changes
1. Increase whole grain consumption:Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber, vitamins, and minerals that help regulate blood sugar levels.
2. Eat more fruits and vegetables: Fruits and vegetables are rich in antioxidants, fiber, and water content, making them filling and nutrient-dense.
3. Limit sugary drinks and refined carbohydrates: Sugary drinks and refined carbohydrates like white bread and sugary snacks can lead to insulin resistance and increase the risk of type 2 diabetes.
Physical ActivitiesÂ
1. Aim for at least 150 minutes of moderate-intensity aerobic exercise: Brisk walking, cycling, or swimming can improve insulin sensitivity and reduce the risk of type 2 diabetes.
2. Incorporate strength training exercises: Resistance exercises like weightlifting or bodyweight exercises can improve muscle mass and glucose metabolism.
Cultural Habits and Community Initiatives
In many Nigerian communities, traditional diets include high-fiber foods like fufu, eba, and brown rice, which can help regulate blood sugar levels. However, modernization and urbanization have led to increased consumption of refined carbohydrates and sugary drinks.
A practical example is the "Walk-to-Work" initiative in some Nigerian cities, where people are encouraged to walk or cycle to work instead of driving. This not only reduces air pollution but also promotes physical activity and reduces the risk of chronic diseases like type 2 diabetes.
Reference
- American Diabetes Association. (2020). Prevention or Delay of Type 2 Diabetes.
- Nigerian Journal of Clinical Practice. (2019). Lifestyle Modifications for the Prevention of Type 2 Diabetes Mellitus in Nigeria.