Diabetes Prevention through a healthy lifestyle

Diabetes Prevention through a healthy lifestyle


The increase in diabetes has become a major concern and burden on health departments around the world, in perspective – the number of people living with diabetes has increased from 108 million in 1980 to 463 million in 2018, with the highest increase being in middle and low income countries, according to the World Health Organization.

In 2014, 8.5% of adults age 18 and older had diabetes. In 2016, diabetes was the direct cause of 1.6 million deaths and high blood glucose was the cause of another 2.2 million deaths in 2012.

what is diabetes

Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces.

type 1 diabetes

Type 1 diabetes occurs when the body does not produce enough insulin and requires daily administration of insulin. The cause of type 1 diabetes is not known and with current knowledge it cannot be prevented. Symptoms include excessive excretion of urine (polyuria), thirst (polydipsia), persistent hunger, weight loss, vision changes, and fatigue. These symptoms can happen suddenly.

diabetes type 2

Type 2 diabetes occurs when the body is ineffective at using insulin. Type 2 diabetes is the most prevalent form of diabetes worldwide, and is largely the result of unhealthy lifestyle, excess body weight and physical inactivity.

What are the common consequences of diabetes?

According to WHOOver time, diabetes can damage the heart, blood vessels, eyes, kidneys, and nerves.

  • Two to three times increased risk of heart attack and stroke in adults with diabetes (1).
  • Along with reduced blood flow, neuropathy (nerve damage) in the feet increases the likelihood of foot ulcers, infection, and the eventual need for limb amputation.
  • Diabetic retinopathy is a significant cause of blindness, and it results from long-term accumulated damage to the small blood vessels in the retina. 2.6% of global blindness can be attributed to diabetes (2).
  • Diabetes is one of the leading causes of kidney failure


prevention of diabetes

Prevention is always better than cure! Fortunately, type 2 diabetes can be prevented by making simple lifestyle changes. It is estimated that up to 70% of people with pre-diabetes develop type 2 diabetes. Fortunately, the progression from pre-diabetes to diabetes can be delayed through important and simple lifestyle changes.


Sugary foods, refined carbs and saturated fat are 3 red flags when it comes to type 2 diabetes. Excess of any or all of these can lead to the rapid development of diabetes in at-risk individuals. Eating foods high in refined carbohydrates and sugar raises blood sugar and insulin levels, which over time can lead to diabetes, a number of other health problems associated with an unhealthy diet.

Instead of eating junk food, focus on eating more whole foods and foods high in fiber, which can be found in most plant-based foods. Consuming a good fiber source at each meal can help prevent spikes in blood sugar and insulin levels, which can help reduce your risk of developing diabetes.

Top Plant Based Foods for Protein

to be active

tennis fitness

Regular exercise or playing sports can help prevent diabetes. Physical exercise increases the insulin sensitivity of your cells. So when you exercise, less insulin is needed to keep your blood sugar levels under control. We have written a lot on sports and exercises for fitness, weight loss etc which we will list below. But choose a physical activity or sport you enjoy, as this will help motivate you to do it more often.

weight loss

Not everyone who develops type 2 diabetes is overweight or obese, but most people are. And statistics show that people with pre-diabetes tend to carry more weight in their midsection and around abdominal organs such as the liver. This is known as visceral fat and according to the WHO, excess visceral fat promotes inflammation and insulin resistance, which significantly increases the risk of diabetes.

Therefore achieving and maintaining a healthy body weight or losing weight especially if you are obese can help reduce the risk of diabetes as well as other health problems.

Here are some tips to lose weight:


Through the lifestyle we lead, we control many factors affecting diabetes. A healthy lifestyle can help you avoid diabetes much more. An unhealthy diet supplemented with low physical activity can leave you open to a plethora of health conditions in your youth or adulthood.

Get 5 Easy Fit Tips for Beginners

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