Learn how to prevent diabetes

World Diabetes Day was held globally on November 14. The day raises global awareness about diabetes as a serious health issue, promotes its prevention, and provides education on its management and cure.

The day commemorates the birthday of Canadian Sir Frederick Banting, who co-discovered insulin, a life-saving treatment for diabetes.

This day is about advocacy, drawing attention to the rising number of cases and emphasising the importance of regular screenings, healthy lifestyles and access to care.

Medshield medical aid cover gives you these tips on living well with diabetes and how to prevent it.

Diabetes often creeps in quietly, sometimes showing no symptoms until it has already taken hold. Yet it remains one of SA’s most widespread and preventable health challenges, affecting millions from all walks of life.

At its core, diabetes affects how the body processes glucose, the primary source of energy. When this process doesn’t work correctly, sugar builds up in the bloodstream rather than being used by cells. Over time, this can damage the blood vessels, nerves and vital organs.

The good news is that with awareness, regular screenings and small but consistent lifestyle changes, diabetes can be managed and, in many cases, prevented.

What is diabetes?
• Type 1 diabetes is an autoimmune condition in which the immune system destroys the insulin-producing cells in the pancreas, necessitating lifelong insulin therapy;

• Type 2 diabetes, which makes up most cases, develops when the body becomes resistant to insulin or when the pancreas does not make enough of it.

Patients cannot prevent Type 1. However, Type 2 is often linked to lifestyle factors, which means that making informed choices can significantly affect your health and future.

Steps to prevent Type 2 diabetes:
Small, sustainable habits can dramatically lower your risk:

• Eat a balanced diet: Choose whole grains instead of refined carbohydrates to help stabilise blood sugar levels. Fill your plate with plenty of vegetables, especially leafy greens, peppers, broccoli and carrots, which are high in fibre and low in calories. Limit sugary drinks, pastries and processed foods that can cause spikes in blood glucose levels. Include healthy fats, such as avocados, nuts, seeds and olive oil, to support insulin function;

• Stay active: Regular exercise helps maintain a healthy weight and improves insulin sensitivity. Aim for at least 30 minutes of moderate activity, such as walking, swimming, or cycling, most days of the week. Add strength or resistance exercises a few times weekly to boost metabolism and muscle tone;

• Maintain a healthy weight: Even a slight weight loss of 5 to 10% can significantly reduce your risk of developing Type 2 diabetes;

• Get regular check-ups: If you have a family history of diabetes or other risk factors, schedule regular blood glucose screenings to monitor your blood sugar levels. Early detection can help you make significant lifestyle changes before symptoms appear.

Living well with diabetes
For many people, managing or preventing diabetes is about making small, consistent choices that support long-term well-being. Taking a daily walk, eating balanced meals, regularly checking blood sugar and keeping up with medical appointments all make a measurable difference.

With the correct information, treatment and support, diabetics can lead active and healthy lives, often feeling stronger and more in control than before their diagnosis. Living with diabetes does not mean giving up the life you enjoy. It means learning how to balance your choices.

Management begins with a solid routine:
• Taking medication as prescribed;
• Staying active;
• Eating a balanced diet;
• Monitoring your blood sugar levels.

Regular follow-ups with your healthcare team help to adjust your plan as your needs change.

Equally important is self-care:
• Rest when you feel tired;
• Drink plenty of water;
• Manage stress through relaxation, prayer or time with loved ones.

Mental well-being is closely linked to physical health. A positive mindset can significantly improve the management of chronic conditions such as diabetes.