According to the South African Diabetes Foundation, more than 4.3 million South Africans are currently living with diabetes, and around 90% of them have type 2 diabetes. As opposed to type 1 diabetes, type 2 diabetes – when the body becomes resistant to insulin or stops producing it altogether – is caused by lifestyle factors such as a poor diet, a lack of physical movement and carrying excess weight.
The good news is that with some key lifestyle changes, type 2 diabetes is preventable and even reversible. If you’re at risk, whether you have a family history of the disease or want to take better care of your health, small but consistent tweaks in your everyday life can make a significant difference. Ahead of World Diabetes Day, here are five small but intentional changes you can make to help lower your risk of diabetes and make you feel stronger and more energised at the same time.
1. Rethink your food plate
Preventing diabetes isn’t about starving yourself or cutting out everything you love. Yes, the way we eat plays a major role in regulating our blood sugar, but eating healthily doesn’t mean depriving yourself. Start simply by looking at your plate at each meal, and try to fill half of it with vegetables or salad, a quarter with lean protein like chicken, beans or fish, and a quarter with wholegrain starches such as brown rice or sweet potato.
As well as eating more whole foods, try to cut down on processed foods, sugary drinks and refined carbohydrates such as white bread or pastries. Taking the time to prepare meals at home, read labels on food and pack healthy snacks like nuts, fruit and biltong can help you avoid impulsive food choices.
2. Move your body
Regular exercise goes a long way to improving your insulin sensitivity and reducing your risk of diabetes – but that doesn’t mean you have to implement a strenuous exercise regimen. Even gentle daily exercise, such as a 20-minute walk around the block, can help. The overall goal is to establish a consistent daily movement routine that helps your muscles use glucose more efficiently and maintain stable blood sugar levels. Try to do exercise that’s enjoyable, whether that’s dancing, swimming or hiking, which will make it easier to make it a regular habit.
3. Keep ahead of the risk
One of the biggest challenges with diabetes is that it often develops silently. Many people don’t realise that their blood sugar levels are rising until symptoms appear, at which point the condition may be fairly advanced. Being screened for diabetes is a good way of finding out if you’re at risk early, while there’s still plenty of time to turn things around. If you belong to a medical aid such as Fedhealth, you can access a screening benefit as part of your plan that includes checking your blood glucose levels for early signs of diabetes. Early detection means early action, which can mean the difference between needing lifelong medication and simply making minor adjustments to your lifestyle.
4. Keep stress under control
We often underestimate the impact of stress on our metabolic health. Chronic stress triggers the release of cortisol, which is a hormone that can raise blood sugar levels and make it harder for your body to use insulin effectively. Stress also compromises sleep quality, which in turn makes your body’s normal functioning more challenging. To manage stress effectively, find what helps you unwind and incorporate it into your daily routine, not just when you’re feeling overwhelmed. This could be meditation, a walk in nature, journaling or even five minutes of deep breathing before bed.
5. Rethink your drinks
Sugary drinks such as soft drinks, flavoured waters, energy drinks and even many fruit juices can send your glucose soaring in minutes, so make an effort to cut these out of your diet. Start by cutting down gradually so that the transition is manageable: replace one sugary drink a day with a natural alternative such as lemon water or unsweetened iced tea. If you miss flavour, try infusing your water with fruit, herbs or cucumber slices. Over time, your taste buds will adapt and you’ll find that you crave less sugar. It’s also worth watching your alcohol intake. Many alcoholic drinks, especially cocktails or ciders, are packed with sugar. If you drink socially, try alternating alcoholic beverages with water and choosing lighter options such as dry wine or spirits with sugar-free mixers.
Preventing diabetes is less about leading the perfect lifestyle and more about having consistency and awareness about your daily habits (both good and bad). By implementing sustainable changes, you not only lower your risk of developing type 2 diabetes but also start to benefit from other positive effects, including lower blood pressure, a stronger immune system, and increased energy overall. Small steps today can prevent major health challenges tomorrow — and that’s worth prioritising.