Diabetes is increasingly recognised as the “tsunami of the 21st century,” surpassing AIDS and cancer in terms of mortality. In fact, this condition now affects over 3 million South Africans—about 6% of the population—making it the second leading cause of death in the country. Furthermore, an estimated 5 million South Africans are living with prediabetes, marking a dramatic shift from a once rare condition, to an epidemic of alarming proportions.
Understanding Prediabetes and Diabetes
To grasp the gravity of this issue, it is essential to understand the classifications of blood glucose levels. The World Health Organisation defines normal blood glucose levels as being below 5.5 mmol/L. Levels that fall between 5.5 and 7 mmol/L are considered prediabetic, while readings of 7 mmol/L or higher are indicative of diabetes. Diabetes results in elevated blood sugar levels, leading to a range of severe health complications if not managed effectively. The excess glucose in the bloodstream can damage small blood vessels and nerves, potentially resulting in complications affecting the cardiovascular system, vision, kidney function, and overall circulation. Known as the “silent killer,” Type 2 diabetes often progresses without noticeable symptoms, making early detection and management crucial.
Effective Strategies for Prevention and Management
The good news is that prediabetes can often be reversed through lifestyle changes, thereby significantly reducing the risk of progressing to Type 2 diabetes. For those who are already living with Type 2 diabetes, it is possible to manage or even reverse the condition with determined lifestyle adjustments.
Here are several evidence-based strategies for managing or reversing diabetes:
- Weight Management: Excess weight, particularly around the abdomen, is a significant contributor to insulin resistance. Reducing body fat through a combination of a healthy diet and regular exercise can enhance insulin sensitivity and improve blood glucose control.
- Dietary Adjustments: Dietary guidelines for the prevention and control of diabetes include consuming foods high in fibre and low in saturated fats for managing blood glucose levels. Foods such as nuts, avocados, whole grains, eggs, and legumes are particularly helpful. It is important to limit intake of sugary foods, junk foods, and refined carbohydrates.
- Stop Smoking: Smoking has been linked to an increased risk of developing Type 2 diabetes. Quitting smoking can improve overall health and reduce the risk of diabetes-related complications. Health professionals widely recognise the benefits of smoking cessation in diabetes management.
- Increased Hydration: Adequate water intake is crucial for regulating blood sugar levels. Avoiding sugary drinks and focusing on water consumption can help maintain metabolic balance and support overall health.
- Vitamin D Intake: Ensuring adequate levels of Vitamin D can improve insulin sensitivity. Incorporate Vitamin D-rich foods such as tuna, cheese, eggs, and cod liver oil into your diet.
- Regular Physical Activity: Engaging in regular physical activity, including daily activities like a 30-minute walk, can significantly enhance blood glucose control and overall health. Exercise is a cornerstone of diabetes management.
With a substantial portion of the South African population affected, there is a critical need for heightened awareness and proactive management.
November 14 marks World Diabetes Day, a global occasion on which people with diabetes, health professionals, government organisations, diabetes advocates, the media, and the general public unite to raise awareness and promote preventative measures.
Don’t become another statistic. Make a healthy change in your life today.
Sources:
- American Diabetes Association. (n.d.). Weight Loss. Retrieved from https://www.diabetes.org/diabetes/weight-loss
- Centres for Disease Control and Prevention. (n.d.). Eat Well. Retrieved from https://www.cdc.gov/diabetes/managing/eat-well.html
- National Institute on Drug Abuse. (n.d.). Nicotine Addiction. Retrieved from https://www.drugabuse.gov/publications/research-reports/tobacco/nicotine-addiction
- Mayo Clinic. (n.d.). Water: How much should you drink every day? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition/in-depth/water/art-20044256
- Harvard T.H. Chan School of Public Health. (n.d.). Vitamin D. Retrieved from https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
- American Heart Association. (n.d.). Physical Activity. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/what-is-physical-activity
- Medicalnewstoday.com/articles/317355
