The most important thing you can do to prevent diabetes

Posted on

26 October 2014

| Last updated on 19 April 2017

The most important thing you can do to prevent diabetes

Diabetes is one of the most pressing health concerns of the 21st century. Diagnosis rates around the world have spiraled in recent years, and what was once a disease that afflicted primarily adults in ill-health is now commonly seen in children as young as seven. While diabetes itself is not a killer disease, the medical conditions, and complications that arise as a result, such as blindness, blood circulatory problems and heart issues, make it a fearsome illness.

In the UAE, diabetes rates have soared in recent years. A global study of infection rates in 2013 ranked the UAE in an alarming 15th place – 18.98% or almost 1 in 5 UAE residents has diabetes.

There are two different strains of diabetes – type 1 and type 2. Type 1 diabetes develops in a person when the body stops producing insulin – a hormone that helps to control blood sugar levels. Individuals with type 1 diabetes are also known as insulin-dependent diabetics as they must inject it into their bodies to control blood sugar levels. Type 2 diabetes is entirely preventable and typically develops in an individual as a result of poor dietary habits and lack of exercise. Roughly 90% of all diabetes sufferers are type 2 diabetics.

So, what can we do to prevent diabetes?

Eat Sensibly.
Diet plays a central role in whether or not we will develop diabetes. By simply preparing our own meals and by cutting out processed and fatty foods, we can reduce the risk of contracting the disease. Eating healthily or sensibly means including fresh and natural ingredients in our daily diet. We should also restrict the sugary foods and drinks we consume while including more grains and whole grains in the meals we eat.

Exercise More.
Thirty minutes of exercise each day will help us to stay lean, trim and physically fit, and help our bodies to produce and use glucose and insulin more effectively. Plus, we don’t have to go the gym each day and do a quick 30-minute session: a simple walk in the park will suffice.

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And what is the most important thing to do to prevent diabetes?

Diet and exercise are both crucial in the battle to prevent diabetes, yet watching programmes or movies on the television for prolonged periods is one of the easiest and most deadly ways to damage our health. By simply sitting down for two hours each day to watch television, we can increase our risk of diabetes by 20%. Sitting and staring at a screen also keeps our brains highly stimulated, meaning proper sleep and rest can be difficult. And erratic sleeping patterns are directly related to low energy levels, lack of exercise and poor dietary choices.

For 90% of diabetics worldwide, this illness is preventable. We must learn to help ourselves remain healthy by being positive, proactive and sensible with our diet.