World Diabetes Day: Essential Tips for Prevention

Dr Shahjada Selim

14 Nov 2024, 12:55

Photo: Collected

14 November is World Diabetes Day which provides an opportunity to raise awareness about diabetes as a critical global public health issue and emphasize the collective and individual actions needed to improve the prevention, diagnosis and management of the condition.

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This year’s theme, “Breaking Barriers, Bridging Gaps,” underpins our commitment to reducing the risk of diabetes, and ensuring that all people who are diagnosed with diabetes have access to equitable, comprehensive, affordable and quality treatment and care. Join us in raising awareness, spreading knowledge and creating lasting change for all affected by diabetes.

Preventing diabetes, particularly type 2 diabetes, involves adopting healthier lifestyle habits that can significantly reduce your risk.

Here are 15 effective tips to help you prevent diabetes:

1. Maintain a Healthy Weight: Aim to keep your Body Mass Index (BMI) within a healthy range (18.5–24.9). Excess body fat, especially around the abdomen, increases insulin resistance.

2. Engage in Regular Physical Activity: Aim for at least 150 minutes of moderate aerobic exercise (like brisk walking) or 75 minutes of vigorous activity (like jogging) per week, plus strength training twice a week. Regular exercise improves insulin sensitivity and helps lower blood sugar levels.

3. Eat a Balanced Diet: Incorporate plenty of vegetables, fruits, whole grains, and lean proteins. A diet high in fiber and nutrients supports blood sugar control and overall health.

4. Limit Sugary Drinks and Processed Foods: Minimize intake of sugary sodas, juices, and processed snacks high in refined sugars. These foods can spike blood sugar levels and contribute to insulin resistance.

5. Choose Healthy Fats: Include sources of unsaturated fats like avocados, olive oil, nuts, and fatty fish. Healthy fats can improve cholesterol levels and reduce inflammation.

6. Practice Portion Control: Use smaller plates, eat slowly, and pay attention to hunger cues. Controlling portion sizes helps prevent overeating and weight gain.

7. Limit Refined Carbohydrates: Opt for Whole Grains. Choose whole grains like brown rice, quinoa, and whole wheat over refined grains like white bread and pasta. Whole grains have a lower glycemic index, which helps stabilize blood sugar.

8. Stay Hydrated with Water: Drink at least 8 glasses of water a day. Water is the best beverage for staying hydrated without added sugars or calories.

9. Get Enough Sleep: 7-9 hours of quality sleep each night. Lack of sleep can disrupt insulin sensitivity and increase the risk of weight gain.

10. Manage Stress Levels: Try yoga, meditation, deep breathing exercises, or hobbies to reduce stress. Chronic stress can increase blood sugar levels and contribute to insulin resistance.

11. Quit Smoking: Smoking is linked to an increased risk of diabetes, heart disease, and other health issues. Seek support groups or cessation programs to help quit smoking.

12. Limit Alcohol Consumption: If you drink, limit to one drink per day for women and up to two drinks per day for men. Excessive alcohol intake can lead to blood sugar imbalances and weight gain.

13. Increase Fiber Intake: Beans, legumes, vegetables, fruits, and whole grains. Fiber helps slow the absorption of sugar, improves gut health, and promotes satiety.

14. Monitor Blood Sugar Levels: Especially for High-Risk Individuals: Regular check-ups if you have a family history of diabetes or other risk factors. Early detection allows for timely intervention to prevent the progression of diabetes.

15. Consider Regular Health Screenings: Annual check-ups including fasting blood glucose, HbA1c, and lipid profiles. Early identification of prediabetes or high-risk factors can lead to proactive measures.

Prevention is largely about lifestyle changes—maintaining a healthy weight, eating a balanced diet, and staying active. Small, sustainable changes can have a significant impact on your health and help prevent diabetes.

Adopting these tips not only reduces your risk of diabetes but also improves your overall health and well-being.
(Dr Shahjada Selim, Associate Professor, Department of Endocrinology, Bangabandhu Sheikh Mujib Medical University)

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