Diabetes is a leading cause of death in Nigeria. Diabetes leads to heart disease, stroke, kidney disease, blindness, or amputation, and it affects almost 6 million Nigerians. With over 90% of that number being type 2 diabetes.
Type 2 diabetes usually begins as insulin resistance, a condition in which cells do not use insulin properly. As the need for insulin rises, the pancreas gradually loses its ability to produce it. Type 2 diabetes is associated with:
- Older age
- Obesity
- Family history of diabetes
- History of gestational diabetes
- Hmpaired glucose metabolism
- Physical inactivity
- Race/ethnicity (African Americans, Hispanic/Latino Americans, American Indians, some Asian Americans and Native Hawaiians or other Pacific Islanders are at higher risk for type 2 diabetes and its complications)
Type 2 Diabetes PreventionThe National Diabetes Education Program (NDEP) says making small changes, like becoming more active and losing a small amount of weight if you’re overweight, can go a long way toward helping prevent or delay the onset of type 2 diabetes. Losing even 4 to 6kg – if you weigh 90kg – can make a big difference.
If you have diabetes, you can help prevent complications by making changes to reach your blood sugar, blood pressure, and cholesterol goals.
Physicians offer some natural tips that may help reduce your risk for developing type 2 diabetes, and may be helpful if you already have it.
“Making a few relatively simple dietary and lifestyle changes, and adding additional screening to your annual physical, can go a long way in diabetes prevention,” says a chiropractic physician. “Prevention steps are especially important if you have a family history of diabetes.”
5 Natural Health Tips for Type 2 Diabetes Prevention
1. Breakfast protein. Consume adequate protein for breakfast to help stabilize your blood sugar for the rest of the day.
2. Water. Start replacing sodas, commercial sports drinks, and other sugary drinks with water. “This is one of the biggest diabetes prevention tips for children and young people,” says one physician. “Diabetes is striking increasingly younger age groups, and parents would do well to make water the first option when their kids are thirsty.”
3. Glycemic index. Educate yourself about the glycemic index and glycemic load and change dietary habits to choose foods lower on the glycemic index. Different foods can have a different impact on blood sugar elevation. Choosing foods that are lower on the glycemic index — for example, choosing whole grains over processed white flour products — can help stabilize your blood sugar levels.
4. Walk. Instead of taking the elevator, walk your way up to 10,000 steps per day. Physical activity maintains insulin sensitivity.
5. Bio-impedance test. Have a bio-impedance test to give you your baseline body composition. A bio-impedance test can be performed by chiropractic physicians and will give you the most accurate measure of your body composition. A major risk factor in type 2 diabetes is obesity, so lowering body fat and gaining lean muscle mass is recommended.
