For millions of people worldwide, type 2 diabetes is a daily reality. It is the most common form of diabetes, and while serious, it is also one of the most preventable and manageable health conditions. In South Africa alone, more than one in ten adults is living with diabetes, and across Africa, around 24 million adults are affected. With rates expected to rise sharply in the coming decades, small steps today can make a big difference tomorrow.
Why Type 2 Diabetes Matters
Type 2 diabetes occurs when the body does not use insulin properly or when the pancreas does not produce enough insulin to move sugar into the cells. The result is high blood sugar, which can slowly damage the heart, kidneys, nerves, and eyes if left unmanaged.
Globally, one in ten adults is living with diabetes, with type 2 making up the vast majority of cases. In Africa, prevalence is predicted to rise by more than 100 percent by 2045. To make matters more concerning, at least half of people living with diabetes may not even know they have it, which delays treatment and increases complications.
Know the Signs and Risk Factors
Type 2 diabetes often develops gradually. Symptoms can include constant thirst, fatigue, blurry vision, tingling in the hands or feet, or sores that take long to heal. Risk factors include being overweight, physically inactive, and having a family history of diabetes, high blood pressure, or a history of gestational diabetes.
Regular health checks are key. Annual screenings can pick up elevated blood sugar before it develops into type 2 diabetes, giving you the chance to act early.
5 Everyday Ways to Lower Your Risk
1. Eat Smarter
Focus on low-GI foods such as whole grains, legumes, fresh vegetables, and lean proteins. Limit refined carbs like white bread, white rice, and sugary drinks. Swapping for wholemeal or multigrain options slows down sugar release and helps sustain energy.
2. Keep Moving
You do not have to be a gym fanatic. A brisk 30-minute walk daily can improve insulin function and help your body use glucose more effectively. Building small, consistent habits is what matters most.
3. Manage Your Weight
Even a modest weight loss of 7 to 10 percent can significantly reduce risk. Pair portion control with nutritious meals to maintain steady blood sugar, blood pressure, and cholesterol levels.
4. Quit Smoking
Nicotine interferes with insulin regulation. Giving up smoking not only improves overall health but also boosts the effectiveness of diabetes prevention strategies.
5. Stay Hydrated and Limit Alcohol
Water helps regulate blood sugar, while excessive alcohol can spike glucose and contribute to weight gain. Making water your go-to drink is one of the simplest protective steps.
Managing Diabetes if You Already Have It
A diagnosis is not the end of the road. With proper medical care, lifestyle adjustments, and support, people living with type 2 diabetes can lead full and healthy lives. Coordinated care from doctors, dietitians, and coaches can help manage blood sugar levels, prevent complications, and improve quality of life.
A Lifestyle, Not a Quick Fix
Preventing type 2 diabetes is not about perfection. It is about making everyday choices that add up. Choosing brown rice over white, taking a short walk after work, or scheduling that annual check-up can all protect your health in the long run. Knowledge is power, and in this case, it may be lifesaving.
Source: discovery.co.za
Featured Image: AgVa Healthcare
