Diabetes is a metabolic disease which is the result of elevated blood glucose levels. It can be categorised into two different groups known as Type 1 diabetes and Type 2 diabetes. Type 1 diabetes is an autoimmune disease where antibodies attack healthy beta cells situated in the pancreas. This leads to insufficient production of insulin to reduce the high blood glucose levels and can cause detrimental effects on other aspects of health. This is a chronic condition that one has to live with for the rest of their life; however, it does not occur as frequently as Type 2 diabetes.
Type 2 diabetes is a chronic metabolic disease which occurs due to poor lifestyle choices such as unhealthy eating habits and limited physical activity. This causes the beta cells in the pancreas to become overwhelmed, rendering them unable to keep up with the high insulin demand. This leads to other cells not being able to uptake and use insulin correctly, causing high blood glucose levels consistently. This can have severe effects on one’s health, leading to poor wound healing, numbness in the hands and feet, eye problems, reproductive issues, cardiovascular disease, and in severe cases, amputation when a distal wound cannot heal.
Who Is At Risk?
People are at risk of developing Type 1 and Type 2 diabetes when there is a history of diabetes in the family. Additional risk factors include leading an unhealthy lifestyle, not exercising regularly, and consuming foods high in fat, calories, refined sugars, and processed meats with limited fruits and vegetables. Anyone who is overweight or obese is also at risk of developing Type 2 diabetes. Other chronic conditions, such as cardiovascular diseases including hypertension and hyperlipidaemia, can present alongside Type 2 diabetes.
Prevention Tips
Although it is always important to be mindful about what you eat and how often you exercise, it is especially recommended to follow preventative measures when in the pre-diabetic phase, to prevent the condition from progressing into chronic Type 2 diabetes.
Pre-diabetes is diagnosed in the same way as Type 2 diabetes: via a fasting blood glucose test. Normal values for a fasting glucose test are less than 5.6mmol/L, while pre-diabetes is indicated when levels are between 5.6mmol/L and 6.9mmol/L. Type 2 diabetes is diagnosed when the reading is 7mmol/L or higher on two different occasions. Various preventative measures can be taken to reduce the risk of developing Type 2 diabetes.
Losing Weight
Maintaining a healthy weight is one of the key factors in preventing the development of diabetes. Studies show that when people in the pre-diabetic phase lose 7-10% of their total body weight, they reduce their risk of developing Type 2 diabetes by 60%. Weight can primarily be lost through maintaining a healthy diet and exercising regularly. As obesity is a contributing factor to Type 2 diabetes, preventing obesity also helps prevent Type 2 diabetes.
Practise Physical Activities
Exercise plans can be discussed with a member of the multidisciplinary team to help a patient manage their diabetes. Speak to your general practitioner (GP) and ask for a referral to someone who can assist with developing an appropriate training programme.
In most cases, aerobic exercises are recommended for at least 150 minutes per week. This includes activities such as running, cycling, or swimming. In addition to aerobic exercises, strength training or resistance training can be incorporated two to three times weekly, including activities such as weightlifting or yoga. Small changes like taking the stairs instead of the lift, or regularly standing up from your seat in the office, can also help.
Physical activity helps to reduce blood glucose levels, increase insulin sensitivity, and improve metabolism by burning fat stores and reducing background glucose levels.
Maintain a Healthy and Balanced Diet
As part of the multidisciplinary team, a dietitian can also be consulted to help a patient with their meal plan. A diet that includes appropriate amounts of fruits and vegetables helps maintain good dietary fibre in the body while also increasing mineral and vitamin intake, which supports the immune system. Unsaturated fats, or “healthy fats”, can also be consumed in moderate amounts, as they promote healthy cholesterol levels. Sources include olive oil, nuts, and seeds.
Abstain From Smoking
Abstaining from smoking is recommended not only if you are not diagnosed with diabetes but also if you have diabetes. Smoking can increase the risk of developing Type 2 diabetes, and in people with diabetes, it can cause severe complications like poor blood flow to distal body parts such as the feet, as well as an increased risk of heart disease.
Commit
Committing to a healthy lifestyle while regularly testing your blood glucose levels is important, especially if you are diagnosed with pre-diabetes. This can help determine whether lifestyle changes are effective in reducing blood glucose levels. It is also essential to attend follow-up consultations with your doctor to ensure that appropriate treatment is initiated early and to receive any further advice for reducing the risk of developing diabetes.
