How to Prevent Diabetes?

Diabetes mellitus is a condition in which the blood sugar levels are abnormally high because the body is either not producing enough insulin or unable to use the insulin produced. Typically, blood sugar rises post-meal and drops in one to two hours, whereas the blood sugar levels in people with diabetes may remain elevated for several hours.

What are the complications of diabetes?

• Diabetic retinopathy: The most common eye condition associated with diabetes is diabetic retinopathy. Diabetes can damage the blood vessels in the retina (layer of cells that cover the surface of the back of the eye). This can cause vision problems and eventually lead to blindness if left untreated.

• Diabetic neuropathy: Nerve damage caused by diabetes is known as diabetic neuropathy. High blood sugar levels can damage your nerves. This can cause numbness, tingling, pain, or weakness, usually starting in the extremities and potentially affecting various.

• Diabetic nephropathy: Diabetic nephropathy refers to kidney problems due to diabetes. Persistent high blood sugar levels can cause damage to the small blood vessels in the kidneys, impairing their ability to filter waste products from the blood.

• Cardiovascular disease: Diabetes increases the risk of developing cardiovascular disease, including coronary artery disease, heart attack, stroke, and peripheral artery disease.

Understanding these complications underscores the importance of preventing diabetes.

How can I prevent diabetes?

Currently, type 1 diabetes is not preventable, but it can be treated by your doctor. 

On the other hand, type 2 diabetes is largely preventable with simple lifestyle modifications such as: 

1. Be physically active - exercise regularly

   Physical activity is a powerful tool in diabetes prevention. Regular exercise may help one’s body use insulin more effectively, reducing the risk of developing type 2 diabetes. 

   So, aim for a minimum of 150 minutes of exercise every week, with activities like swimming, brisk walking or cycling. 

2. Lose the excess weight

   Excess body weight, particularly around the waist, is a significant risk factor for diabetes. Shedding those extra pounds can have a profound impact on reducing your risk. 

3. Healthy diet

   Diet plays a pivotal role in diabetes prevention. Here are some examples:

• Fibre-rich foods: Fibre is your ally in preventing diabetes. Studies suggest that fibre helps regulate blood sugar levels, improve insulin sensitivity, and maintain a healthy weight. You should consider incorporating more fibre into your diet by consuming whole grains, legumes, vegetables, and fruits.
• Unsaturated fats: Choose unsaturated fats, for example, those found in olive oil, avocados, and fatty fish to reduce inflammation and improve insulin sensitivity. 
• Reduce processed foods: Processed foods are conventionally high in refined sugars and unhealthy fats. Minimise your consumption of these items and prioritise fresh, whole foods.

  Read more: What Foods Should You Avoid with Diabetes?

• Avoid fad diets: Fad diets (quick-acting, short-term diets) may sometimes promise quick results, but they are often unsustainable and may be harmful. Instead, focus on a well-balanced, long-term approach to nutrition that includes all essential nutrients.
• Reduce portion sizes: Overeating may contribute to weight gain and insulin resistance. Practise portion control and listen to your body’s hunger cues.

4. Quit smoking

   Smoking is a significant risk factor for type 2 diabetes. Quitting smoking not only reduces your risk of diabetes but also offers numerous other health benefits.

5. Limit your alcohol intake

   Excessive alcohol consumption may also increase the risk of type 2 diabetes. If you drink alcohol, do so in moderation. 

How to prevent diabetes in pregnancy?

Pregnant women may also take steps to reduce their risk of gestational diabetes, a type that occurs during pregnancy. These measures include:

• Maintain a healthy weight: Talk to your healthcare provider about appropriate weight gain during pregnancy and follow their guidance.
• Eat a balanced diet: Focus on nutritious foods, including whole grains, fruits, organic vegetables, and lean proteins.
• Monitor blood sugar: If you are at risk, your doctor may recommend regular blood sugar monitoring.
• Stay active: Engage in safe and appropriate physical activity during pregnancy, as advised by your doctor.
• Regular prenatal checkups: Attend all prenatal appointments and follow your doctor’s advice regarding screening for gestational diabetes

Make an appointment at Pantai Hospitals

Diabetes is a chronic disease with potentially severe complications is left untreated. However, it is preventable. Start with small changes like increasing physical activity, maintaining a healthy weight, and eating a balanced diet.

Get in touch with us to book an appointment today to know more about diabetes management, or find out more about our Endocrinology Services at your nearest Pantai Hospital.

Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.