HENRIETTA MICHAEL
23B/UE/DPT/1008
PIO 301
ENDOCRINE AND REPRODUCTIVE SYSTEM
Discussion: Preventing Type 2 Diabetes Mellitus Through Lifestyle Changes
Type 2 diabetes mellitus (T2DM) is strongly linked to poor lifestyle choices especially unhealthy diets, physical inactivity, and obesity. Fortunately, it’s largely preventable through sustainable lifestyle changes that support glucose regulation and metabolic health.
Key Lifestyle Changes to Prevent T2DM:
1. Improved Diet:
- Reduce refined sugars and processed carbs (e.g white bread, sugary drinks).
- Increase fiber-rich foods like vegetables, whole grains, and legumes.
- Choose healthy fats (e.g, from nuts, avocados) and limit fried/oily meals.
Example from my community
In our local area, meals like swallow with soup are common but often include high-carb choices like eba or fufu in large portions. Some community health talks now encourage substituting with smaller portions or low-GI options like unripe plantain or wheat-based swallow to help control blood sugar.
2. Regular Physical Activity:
- At least 30 minutes of moderate exercise (e.g, brisk walking, dancing, or cycling) 5 days a week.
- Physical activity helps increase insulin sensitivity and maintain a healthy weight.
Observation
In a nearby church group, members started a weekly walk for health initiative. Many participants (especially those with a family history of diabetes) reported weight loss and better energy levels after 3 months.
3. Weight Management
- Keeping a healthy BMI greatly reduces the risk.
- Even 5–7% weight loss can significantly improve insulin function.
4. Avoiding Smoking and Excess Alcohol
- Both increase insulin resistance and harm overall metabolic health.
Evidence-Based Insight (from the module)
According to WHO and ADA guidelines, dietary fiber, physical activity, and healthy body weight are top non-pharmacologic strategies for preventing T2DM. These were emphasized as first-line preventive steps in the module.
According to what I have learned in this module, even modest weight loss (5–7%) can lower the risk of T2DM. These lifestyle changes when practiced regularly can make a significant difference in preventing the disease.