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Over three million South Africans are currently living with diabetes, a disease which not only encroaches upon the everyday lives of sufferers, but which can be fatal. The most shocking part? Ninety-five percent of these diabetes cases are Type 2 diabetes, caused directly by poor diet. For too long, diabetes has been thought of as a disease that isnât too serious, and that can be easily managed. Aside from the obvious risks of falling into a diabetic coma, sufferers are also at increased risk of a host of other health problems including stroke, heart disease, heart attack, kidney damage and blindness.
On top of the three million diabetics in South Africa, up to five million people are thought to be âpre-diabetic,â a condition which greatly increases the risk of becoming a diabetic.
With that in mind, here are some steps that South Africans can take to reduce their risk of contracting diabetes. Most of these are simple lifestyle changes that will not only lower your chances of becoming a diabetic, but will vastly improve your overall health too. A common worry amongst South Africans is that lifestyle changes are expensive and unsustainable. Truth be told, you donât need to get in line for the next lottery jackpot to change your lifestyle. If you educate yourself on the risks of diabetes if anything, youâll save money!
- Exercise more
Exercise is key in preventing a lot of diseases and illnesses. Getting regular exercise not only helps you to lose weight, but also lowers your blood sugar and blood pressure, and lowers the risk of heart disease too. Thirty minutes three times a week is enough for a satisfactory level of fitness. Walking and jogging are easy choices, and swimming and cycling are good options for a lower impact exercise regime.
- Eat well
Weâre not saying that you have to give up all carbs forevermore, but adapting a generally healthy eating plan is a good idea for everyone, particularly if youâre at risk for developing diabetes. Youâll want to eat more fibre in the forms of fruit, vegetables, pulses and beans. Cutting down on salt, refined sugar and carbohydrates is always a good idea for improved health too â make the easy switch to whole-wheat bread, pasta and rice and then start experimenting with other fillers such as lentils, quinoa, sweet potato and similar. Fresh, in-season fruit and vegetables along with cheaper cuts of meat are far cheaper than junk food. All you need to do is learn how to prepare them easily and quickly!
- If youâre a smoker, quit
Unfortunately, smokers are at risk for developing many complications and diseases as a direct result of smoking. Individuals who smoke are twice as likely to get diabetes as non-smokers, so going cold turkey could cut your risk in half! You would also be decreasing your risk of stroke, heart disease, high blood pressure and other conditions at the same time.
Not only will these tips help you lower your risk of diabetes, but you will also improve your lifestyle ten-fold.
