Edache Sarah
23B/UE/BNS/10042
Type 2 diabetes mellitus is highly influenced by lifestyle choices, especially in areas like diet, physical activity, and weight management.
Preventing it often begins with adopting a balanced diet rich in whole grains, fruits, vegetables, and lean proteins, while avoiding processed foods high in sugar and fat. Regular physical activity, like walking 30 minutes a day, can improve insulin sensitivity and help control blood glucose levels.
These are some ways we can prevent type 2 diabetes
1. Dietary Modifications: A healthy diet focuses on reducing the intake of refined carbohydrates, sugary drinks, and unhealthy fats, which can lead to insulin resistance. Instead, people should prioritize whole foods high in fiber, such as whole grains, fruits, vegetables, and lean proteins
Fiber slows glucose absorption, improving blood sugar control. Reducing portion sizes also helps manage overall calorie intake.
2. Regular Physical Activity: Exercise, especially a combination of aerobic and resistance training, increases insulin sensitivity, allowing cells to use glucose more effectively and lowering blood glucose levels. Aiming for at least 150 minutes of moderate-intensity aerobic activity per week is a common recommendation. Activity doesn't have to be strenuous; even daily brisk walking is beneficial.
3. Weight Management: Since obesity is a major risk factor, losing even a modest amount of weight (5-7% of initial body weight) can significantly reduce the risk of developing type 2 diabetes. The combination of diet and exercise is the most effective strategy for sustainable weight loss.
In my community in Minna, many people traditionally consume heavy, starchy meals such as pounded yam or rice in large portions, often with little physical activity to balance it out. I've observed that some local health campaigns now promote exercise through community morning jogs and market clean-up activities that encourage movement.
One practical example is a woman in my neighborhood who began joining evening walks and switched from sugary soft drinks to natural fruit juice-she lost weight and now has better blood sugar control, according to her checkups.
Educating people on portion control, reducing sugary snacks, and staying active can significantly lower the risk of developing type 2 diabetes.
References;
1. American Diabetes Association Professional
Practice Committee. (2022). 3. Prevention or
Delay of Type 2 Diabetes and Associated Comorbidities: Standards of Medical Care in Diabetes-2022. Diabetes Care, 45 (Supplement 1), S39-S44.
2. Harvard T.H. Chan School of Public Health. (n.d.). Simple Steps to Preventing Diabetes.
3. Knowler, W. C., Barrett-Connor, E., Fowler, S.
E., et al. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. The New England Journal of Medicine, 346(6), 393-403.