- Lifestyle Changes to Prevent Type 2 Diabetes Mellitus Lifestyle:
- Changes in Type 2 diabetes mellitus (T2DM) can be largely prevented through consistent lifestyle modifications. The most effective changes include maintaining a balanced diet, engaging in regular physical activity, and participating in health education programs
- A balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats helps maintain stable blood sugar levels and improves metabolism. Limiting processed foods and sugary drinks also supports glucose regulation.
- Physical activity, such as brisk walking or light jogging for at least 150 minutes per week, improves insulin sensitivity and aids in weight management. Additionally, attending community health programs increases awareness of diabetes prevention and encourages healthier lifestyle habits
- Practical Observations from the Community: In my community, there has been a noticeable shift toward healthier eating habits. Many people have replaced white rice and garri with local grains such as millet and guinea corn, which have a lower glycemic index and help regulate blood sugar levels more effectively.
- Local health centers also organize early morning fitness walks and health talks that motivate residents to stay active and monitor their weight. Furthermore, free diabetes screening programs are held monthly to promote early detection and prevention awareness.
- References- World Health Organization (WHO). (2023). Healthy diet fact sheet.- American Diabetes Association (ADA). (2022). Standards of medical care in diabetes.- Harvard T.H. Chan School of Public Health. (2021). Nutrition and prevention of type 2 diabetes.