ONE of the health concerns that Covid-19 has highlighted is the prevalence of diabetes in South Africa. November is Diabetes Awareness Month, and considering around 12% of the population suffers from the disease, it’s worth taking a moment to consider ways to prevent the onset of Type 2 diabetes, and monitor it if it’s diagnosed.
Here are 7 tips that could help you lower your risk and keep you healthy this month, and beyond!
Tip#1: Get exercising
There’s no need to spend exorbitant and unnecessary amounts of money on gym membership, but getting some daily exercise is hugely beneficial to your health. One of the biggest contributors to the onset of Type 2 diabetes is excess weight – obesity makes you 20 to 40 times more likely to develop diabetes! Exercise will actually increase the insulin sensitivity of your cells. This means that when you exercise, less insulin is required to keep your blood sugar levels under control. So start with a walk around the block, and build from there.
Tip#2: Cut down on sugar and refined food
Sufficient research has been done to prove that eating sugar-laden food and refined carbohydrates actually increases the chances of developing diabetes. Your body simply breaks these into small sugar molecules which enter the bloodstream, prompting insulin production and eventually leading to diabetes.
Tip#3: Drink water and Rooibos
Fizzy drinks cause a sharp rise in blood sugar which is especially dangerous for those with diabetes or pre-diabetes. Water is the most natural beverage you can drink and is so beneficial to your body. Research also indicates that the South African-grown Rooibos has aspalathin which works to lower raised blood glucose levels. Try incorporating a daily cup or some home-made iced tea to keep your health in check.
Tip#4: Add these to your diet
You know to cut out sugar and refined foods, but you need to know what healthier options to replace them with. Whole grain products are a good choice rather than processed breads, and make sure you’re getting the healthy fats. This means limiting red and processed meats, and opting for nuts, beans, poultry and fish.
Tip#5: Eat smaller portions
Avoid eating massive portions of food at intervals, particularly when you’re overweight, as this will cause blood sugar levels to spike. It’s best to eat smaller portion sizes more regularly throughout the day as this keeps the blood sugar levels much more consistent.
Tip#6: Get some vitamin D
Studies have found that people who don’t get sufficient vitamin D are more likely to develop Type 2 diabetes. An observational study in Finland showed children who received vitamin D supplements had a 78% lower risk of developing diabetes. This can be found in fatty fish and cod liver oil. Fortunately, in South Africa, we can get it from sun exposure as well.
Tip#7: Regular health checks
If diabetes runs in your family, or you have any concerns, it’s best to get a health check where a doctor can check aspects such as your blood sugar. Knowing where you stand in terms of health will let you outline an effective plan with a medical professional early on.
To find out more, visit www.diabetessa.org.za.
