Type 2 diabetes mellitus, often preventable, is strongly linked to lifestyle choices that affect how our bodies use glucose. To lower the risk, we can focus on a few key areas.
First, diet plays a huge role. Eating a balanced diet that is rich in whole grains, fruits, vegetables, and lean proteins is super important. We should also limit sugary drinks, processed foods, and excessive saturated fats. For instance, in my community, I've noticed how common it is to eat large portions of starchy foods like rice and cassava. A shift towards smaller portions, combined with more vegetables and lean protein, could make a big difference.
Secondly, regular physical activity is crucial. Aiming for at least 150 minutes of moderate-intensity exercise each week, like brisk walking or cycling, helps improve insulin sensitivity. This means your body uses insulin more effectively, which is key to preventing type 2 diabetes.
Lastly, maintaining a healthy weight is vital. Even a small amount of weight loss can significantly reduce the risk. This involves a combination of diet and exercise.
By making these lifestyle changes, we can significantly reduce the risk of type 2 diabetes and promote better health within our communities.