have diabetes, the majority living in low-and middle-income countries.
at risk of developing type 2 diabetes due to high blood sugar levels
combination of lifestyle changes can reduce risk of type 2 diabetes
How Can I Lower My Chances of Developing Type 2 Diabetes?
You can determine your risk level for type 2 diabetes and learn how to lower it by consulting a healthcare professional or using local tools and resources. Knowing your height, weight, and waist measurement can help in assessing your risk of type 2 diabetes in Kenya.
Some factors, like your age, ethnicity, or medical history, may increase your risk of type 2 diabetes and cannot be changed. However, the main things you can do to lower your chance of developing type 2 diabetes in Kenya include eating a healthier diet, losing weight if necessary, achieving a healthy waist size, and being more physically active.
How Can I Lower My Chances of Developing Type 2 Diabetes?
Maintaining a healthy weight and being physically active helps your body manage blood sugar levels better, preventing insulin resistance, which can lead to type 2 diabetes.
In Kenya, a healthy waist size is defined as:
For Women
Less than 80cm
For Men
Less than 94 cm
You can check if you are a healthy weight, overweight, or obese by using a BMI calculator or consulting with a healthcare provider.
Support
Getting support to eat healthily and to move more can help you adopt new habits for the long term. Speaking with your healthcare provider about available support or weight management groups in your area can be beneficial. Many people find that the support of a partner, family member, or community health worker helps them stay on track.
As you age, your risk of type 2 diabetes increases, so it’s best to adopt a healthier lifestyle as early as possible. Type 2 diabetes is more common in people over 40 years old, but if you’re from a Kenyan, African, or Asian background, your risk increases once you’re over 25.
How Can I Prevent Myself from Getting Type 2 Diabetes?
Half of the people at risk of type 2 diabetes can reduce or delay the onset of the condition by eating healthily, maintaining a healthy weight and waist size, and moving more.
Physical activity is key to reducing your risk. Aim to walk briskly or do any activity that gets you slightly out of breath for 30 minutes on at least five days a week. If you’re short on time, break it into three 10-minute sessions.
It’s also important to avoid long periods of sitting or lying down. If you’re working at a desk or watching TV, make sure to stretch or move often.
Quitting smoking and limiting alcohol consumption, according to national health guidelines, can also help reduce your risk of type 2 diabetes.
What Are the Three Main Ways to Prevent Type 2 Diabetes?
The three main ways to prevent type 2 diabetes are:
- Eating well
- Moving more
- Losing weight if you are overweight or have an unhealthy waist size
Can Type 2 Diabetes Be Prevented?
Type 2 diabetes can sometimes be prevented. Unlike type 1 diabetes, your body is still producing insulin, which helps manage blood sugar levels. Research has shown that making lifestyle changes, such as eating healthily, moving more, and losing weight, can reduce your risk of developing type 2 diabetes by about half.
In some cases, losing excess weight, staying active, and eating a balanced diet can help your body produce more insulin or use it more effectively.
By making these changes, you can take significant steps toward preventing type 2 diabetes and leading a healthier life in Kenya.
Latest From Blogs
Update News