Diabetes is indeed a significant health concern and has been referred to as an epidemic in recent years. The prevalence of diabetes has been increasing worldwide, and it is considered one of the fastest-growing chronic diseases of the twenty-first century.
According to the International Diabetes Federation (IDF), as of 2021, approximately 246 million adults (age 20-79) were living with diabetes worldwide. This number is projected to rise to 380 million by 2025 if current trends continue. The majority of diabetes cases (around 90-95%) are classified as Type 2 Diabetes, which is often associated with lifestyle factors such as obesity, physical inactivity, and unhealthy eating habits. Here are some strategies that you must follow to lower the risk of diabetes, especially type 2 diabetes:
Maintain a healthy weight:
Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. Engaging in regular physical activity and following a balanced diet can help achieve and maintain a healthy weight.
Get moving:
Inactivity facilitates the development of type 2 diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. Regular physical activity, such as brisk walking, cycling, or swimming, can help improve insulin sensitivity, lower blood sugar levels, and reduce the risk.
Tune up your diet:
Focus on consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit the intake of sugary beverages, processed foods, refined carbohydrates, and saturated fats.
Manage stress levels:
Chronic stress can contribute to the development of Type 2 Diabetes. Practice stress-management techniques like meditation, deep breathing exercises, yoga, or engaging in hobbies that help relax and unwind.
Light to moderate alcohol consumption:
Excessive alcohol consumption can increase the risk of developing Type 2 Diabetes. If you drink alcohol, do so in moderation, or if possible avoid it completely.
It's important to note that while diabetes is a significant health challenge, efforts are being made globally to address the epidemic through public health initiatives, education, and research.
Early diagnosis, effective management, and the promotion of healthy lifestyles can help mitigate the impact of diabetes on individuals and communities. It's also advisable to consult with a healthcare professional for personalized guidance and to assess your risk factors.
