Diabetes is more than genetics

Type 1 diabetes is a genetic condition in which the pancreas produce little or no insulin, causing high blood glucose levels. There is currently no known method to prevent Type 1 diabetes, but it can be treated with, among others, blood sugar management.

Type 2 diabetes, on the other hand, is often referred to as a lifestyle-related condition. While statistics suggest a family history of diabetes can increase your risk for developing Type 2 diabetes by 28.2%, you may be able to reduce your risk with a few important lifestyle changes.

1. Eat well

Research indicates that a poor diet including a high intake of red and processed meats, processed foods, sugar-sweetened drinks (including fruit juice) and salt, can increase your risk for Type 2 diabetes by 30%.

A plant-based diet, including whole grains, fruit and vegetables, can help reduce your risk by 23%. Enjoy a fruit every morning and a serving of vegetables with every meal.

2. Exercise

Staying active can help reduce your risk for Type 2 diabetes by 39%, as it manages glucose levels and insulin sensitivity. You need at least 30 minutes of exercise five days a week (remember to check with your doctor before starting an exercise programme). You don’t have to go to the gym; playing with your kids, taking walks or even dancing in your living room count too.

3. Quit smoking

About 20.3% of adult South Africans are smokers. Smoking increases the risk for Type 2 diabetes by 30% to 40%.

Quitting smoking is a journey, but managing your stress levels, identifying your smoking triggers and joining a support group can all help.

4. Cut back on alcohol

Too much alcohol can reduce insulin sensitivity, thereby increasing the risk for Type 2 diabetes.

Adult women should have no more than 1 drink per day and adult men no more than 2 per day.

With 1 in 9 South Africans living with diabetes (45.4% of them undiagnosed), you can reduce your risk of developing Type 2 diabetes by making the appropriate lifestyle changes.

References: