Preventing Type 2 Diabetes: 5 Lifestyle Changes That Work

India faces an alarming rise in type 2 diabetes, with an estimated 7.7 crore adults diagnosed and nearly 2.5 crore more at high risk (prediabetics). Surprisingly, over 50% of those affected are unaware of their diabetic status, which often leads to late diagnosis and complications. When diabetes is uncontrolled, it can result in life-threatening complications, such as heart attacks, kidney failure, and even amputations due to nerve damage. These numbers highlight the urgency of addressing diabetes prevention through effective lifestyle changes.

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Complications of Untreated Diabetes

Unmanaged diabetes significantly impacts various body systems due to prolonged high blood sugar levels. Here are some of the serious complications that may arise:

• Cardiovascular Disease
  Diabetics have a 2-3 times higher risk of heart attacks and strokes.
• Kidney Damage
  Diabetes is one of the leading causes of kidney failure. Over time, high blood sugar levels can damage the kidneys, requiring dialysis or even a transplant in severe cases.
• Diabetic Retinopathy
  Long-term diabetes can damage the retina’s blood vessels, making diabetic retinopathy a major cause of blindness.
• Nerve Damage (Neuropathy)
  High blood sugar levels can damage nerves, especially in the legs and feet, leading to tingling, numbness, or even severe pain.

Lifestyle Changes to Prevent Type 2 Diabetes

Here are five lifestyle changes that can make a significant impact in reducing your risk of type 2 diabetes or delay the onset of the same:

• Lose Extra Weight
  Excess weight is a significant risk factor for developing type 2 diabetes. Medical experts suggest that losing even 7-10% of body weight can lower the risk of disease progression. Aim for 0.5 to 1 kg per week by combining healthy eating and regular physical activity. Gradual weight loss is more sustainable and effective in the long run.
• Increase Physical Activity
  Regular exercise is a powerful tool in diabetes prevention. Physical activity helps reduce blood sugar levels, improve insulin sensitivity, and aid in weight loss. Aim for a mix of various exercises:
  • Aerobic Exercise
    Activities like brisk walking, jogging, cycling, or swimming for at least 150 minutes per week help in maintaining blood sugar levels and cardiovascular health.
  • Resistance Training
    Strength-building exercises like weight lifting, yoga, or bodyweight exercises 2-3 times a week improve muscle strength, balance, and metabolism.
  • Brisk Walking
    This is a simple yet beneficial exercise routine to help keep your blood sugar levels balanced.
• Adopt a Healthy Diet Rich
  Your diet directly impacts your blood sugar levels. A diet rich in fiber, whole grains, and healthy fats can help prevent diabetes. Here’s how to optimize your diet:
  • Fiber-Rich Foods
    Fiber aids in controlling blood sugar levels by slowing the absorption of sugars. Include fiber-dense foods such as vegetables, fruits (like tomatoes and peppers), whole grains (brown rice, oats, and quinoa), and legumes (chickpeas and lentils).
  • Healthy Fats
    Unsaturated fats from sources like olive oil, nuts, seeds, and fatty fish (salmon, sardines) support heart health, which is crucial for diabetics. Limit saturated fats from red meat and full-fat dairy.
  • Avoid Unhealthy Carbohydrates
    Foods high in refined sugars, such as white bread, pastries, and sugary drinks, cause spikes in blood sugar and should be limited.
• Manage Stress
  Stress is often overlooked but plays a significant role in blood sugar management. When stressed, the body releases hormones that can raise blood sugar levels, making diabetes management challenging. Chronic stress also disrupts sleep, which can worsen diabetes control.
  • Practice Stress-Relief Techniques
    Techniques like yoga, meditation, and deep breathing exercises can help lower stress levels. Taking time to engage in hobbies, journaling, or connecting with loved ones can also relieve stress.
  • Seek Professional Help
    If stress becomes unmanageable, consider consulting a counselor or therapist. Managing stress not only benefits your blood sugar levels but also improves your mental and emotional well-being.
• Prioritize Quality Sleep
  Sleep quality has a profound impact on overall health and diabetes prevention. Poor sleep increases the risk of insulin resistance, making blood sugar levels harder to control. Aim for 7-8 hours of sleep each night and follow these tips to improve sleep quality:
  • Limit Caffeine and Electronics Before Bed
    Avoid caffeine in the evenings and reduce screen time at least an hour before bed.
  • Create a Comfortable Sleep Environment
    Make your bedroom comfortable and quiet, and try to establish a consistent sleep schedule.
  • Avoid Heavy Meals and Alcohol Late at Night
    Eating heavy meals or consuming alcohol close to bedtime can disrupt your sleep cycle and should be limited.

Preventing type 2 diabetes is achievable by making mindful lifestyle adjustments. Alongside regular check-ups, adopting these habits early on can help you stay ahead of diabetes and ensure a healthier life.

Diabetes care at Kokilaben Dhirubhai Ambani Hospital

Are you or someone you know struggling with uncontrolled diabetes levels? The Centre for Diabetes & Bariatric Surgery provides comprehensive, coordinated care for diabetes screening, management, and complication prevention, all under one roof. Supported by a team of diabetologists, endocrinologists, dietitians, physiatrists, ophthalmologists, nephrologists, and bariatric surgeons, the Centre ensures timely diagnosis and holistic treatment of diabetes. https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_diabetesbariatricsurgery.html