In South Africa, seven per cent of adults aged 21 to 79 (3.85 million people) have diabetes, however, a large proportion of these remain undiagnosed.
Diabetes is a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation.
Stringent glucose control has reduced some small-vessel complications such as blindness and kidney failure, however, the residual risk of large-vessel complications such as heart attacks and stroke remains high.
Tips to help reduce your risk:
• Excessive body fat:
“Excessive weight is a big risk factor for diabetes, and interestingly every kilogram of weight lost is said to reduce the risk by 16 per cent,” said Renny Letswalo, managing director of Cambridge Weight Plan.
“Weight loss is a common recommendation for treatment for Type 2 diabetes.
“Many people are overweight when they’re first diagnosed, and that extra fat is the cause of their insulin resistance.”
They have stored too much glycogen in their body, and with their liver surrounded by fat, they’re unable to use excessive glycogen.
Their number one action is to reduce the fat content in their body.
• Plant-based, low-calorie diet:
Choose to eat a variety of vegetables, as research shows this reduces diabetes risk.
Avoid foods rich in Trans and saturated fat and sugar.
“Elimination of sugar and flour is strongly recommended.
“Diabetes Type 2 people should not be consuming refined carbohydrates at all, to avoid their glucose spike,” said Letswalo.
• Drink lots of water:
“Fizzy and sugary drinks have been linked with obesity and diabetes, instead drink water to reduce your risk,” said Letswalo.
• Exercise:
Not exercising increases your chances of diabetes. Even a simple brisk walk can do the trick.
• Less stress:
When you are stressed your body releases several hormones that increase blood sugar.
“Choose to meditate regularly to improve your ability to cope with stress or make time to do things you enjoy,” said Letswalo.
• Rest:
If you don’t get enough sleep or enough good quality sleep then your risk for diabetes and obesity increase.
Seek help if you are experiencing sleep problems.
For free daily local news in the south, visit our sister newspapers Alberton Record, Comaro Chronicle, Southern Courier and Get it Joburg South Magazine.
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