Lifestyle changes that can prevent type 2 diabetes mellitus include;
- Stress management:Reducing stressful activities can also prevent type 2 diabetes mellitus.As discussed in module two, the stress hormone cortisol stimulates the liver to release glucose providing a quick source of energy although this response is meant to to help cope with the stress but it can lead to increased blood sugar levels when they become high.
- Healthy Diet:meals are planned to include a balanced macronutrient (carbohydrates ,proteins, and fats) that help regulate blood sugar. Also monitoring portion sizes and eating regular meals is important to avoid blood sugar spikes. Consuming high amount of processed foods can increase the risk of developing type 2 diabetes mellitus, because these processed foods are often high in empty calories ,added sugars and unhealthy fats that can lead to weight gain and insulin resistance.
- Regular physical activity:physical activity can also help prevent type 2 diabetes mellitus. It mustn’t be an excessive exercise or going to the gym . It can be normal daily activities like simple chores in the house, walking or cycling to work and strolling within the estate or neighbourhood where we live just after dinner for a better metabolism .
In Nigeria, traditional foods like fufu , Eba , beans, and rice especially the brown rice are excellent sources of complex carbohydrates and fibre. Incorporating these foods into meals along with plenty of vegetables and lean proteins can help maintain healthy blood sugar levels.