It’s never too late to adopt a healthier lifestyle. Making better daily decisions can significantly help prevent chronic diseases such as diabetes mellitus.
Diabetes Mellitus (DM) is a metabolic disorder that arises when the pancreas fails to produce sufficient insulin or when the body becomes resistant to the insulin it produces. Insulin is a hormone that is responsible for regulating blood glucose levels. Over time, uncontrolled diabetes causes severe damage to various body systems, notably the nerves and blood vessels.
Data from the International Diabetes Federation reveals that in 2021 nearly 537 million adults representing 10.5% of the global adult population were living with DM. Almost one in two adults with diabetes are unaware that they have the condition and nearly 90% of diabetic cases are type 2 DM.
The situation in Egypt highlights the regional impact, with an estimated 10.9 million individuals suffering from diabetes. This number is expected to rise to 13 million by 2030 and to 20 million by 2045. This makes Egypt to rank in the 10th position among countries with highest prevalence of DM.
Risks of the disease include: excess weight or obesity, high cholesterol, or a family history of diabetes. Furthermore, if you have pre-diabetes (a condition where your blood sugar is high but not yet at the diagnostic level for full diabetes), adopting lifestyle changes can often prevent or significantly delay the onset of Type 2 Diabetes.
As we observe World Diabetes Day, here are some practical tips to begin taking positive steps toward a healthier lifestyle.
1. Maintain a Healthy Weight
Achieving and keeping a healthy body weight is the cornerstone of diabetes prevention. The American Diabetes Association suggests that if you have pre-diabetes, aiming to lose just 5% to 7% of your current body weight can significantly reduce your risk of developing diabetes.
2. Be Physically Active Every Day
Getting regular exercise is essential not only for weight loss, but also for boosting your overall metabolic health. The goal is to get at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous activity like running. Also, aim to do strength training at least twice a week to build strength and balance. Finally, avoid sitting for too long by taking a short break to stand, walking, or stretching for a few minutes every 30 minutes.
3. Choose Healthy Plant Foods
Plant foods are vital sources of vitamins, minerals, and essential carbohydrates, including beneficial fiber. Fill your plate with fiber-rich options such as non-starchy vegetables (leafy greens, broccoli), most fruits (peppers and tomatoes included), whole grains (quinoa, whole oats), and legumes (beans, lentils). Conversely, it is important to cut back on refined carbohydrates and processed foods.
4. Opt for Healthy Fats
Unsaturated fats are excellent for promoting healthy cholesterol and protecting your heart. Good sources include avocados, olive oil, nuts, seeds, and fatty fish like salmon. On the other hand, try to keep saturated fats—found mostly in dairy products and meats—to a small part of your diet.
On World Diabetes Day, we strongly encourage you to prioritize your health.
Don’t wait for symptoms. Get essential testing done today at ALMehwar Hospital Labs to determine your current blood sugar and metabolic status. You can also schedule a follow-up appointment at our clinics for comprehensive care, risk assessment, and lifestyle planning.