Diabetes affects millions of people worldwide, yet it remains one of the most misunderstood health conditions. As we age, our risk of developing type 2 diabetes increases. In this blog, we’ll cover the signs to look out for, steps to help reduce the risk, and dispel some common myths.
Understanding the early signs of diabetes is key to managing the condition effectively and reducing potential complications. The main symptoms include:
1. Increased Thirst and Frequent Urination
High blood sugar levels cause the kidneys to work harder to remove excess glucose, leading to dehydration and frequent urination.
2. Extreme Fatigue
When cells aren’t getting the glucose they need for energy, it can result in persistent tiredness.
3. Blurred Vision
High blood sugar levels can affect fluid in the eyes, causing blurred vision, which may worsen without treatment.
4. Slow-Healing Sores and Frequent Infections
Diabetes can affect blood flow and slow the healing process. Common infections include those of the skin, gums, or urinary tract.
If you notice these symptoms, it’s worth discussing them with your GP, who may suggest a simple blood test.
While some risk factors for diabetes, such as age and family history, are beyond our control, there are lifestyle changes that can significantly reduce the likelihood of developing type 2 diabetes:
1. Maintain a Balanced Diet
A diet rich in fruits, vegetables, whole grains, and lean protein can help maintain healthy blood sugar levels. Reducing processed foods and sugary drinks can also make a difference.
2. Regular Exercise
The NHS recommends at least 150 minutes of moderate activity per week. Regular exercise helps improve insulin sensitivity, which enables your body to use glucose more efficiently.
3. Weight Management
Studies show that even a modest weight loss of 5-10% can significantly lower the risk of type 2 diabetes, particularly for those with a higher BMI.
4. Regular Health Checks
Annual check-ups can detect early signs of diabetes or pre-diabetes, allowing you to take preventive measures sooner.
There are many myths around diabetes, so let’s clarify a few:
Myth #1: Eating Too Much Sugar Causes Diabetes
While a diet high in sugar can contribute to weight gain, which is a risk factor, type 2 diabetes is more about insulin resistance. Genetics and lifestyle play a far larger role.
Myth #2: Only Overweight People Get Diabetes
While weight can increase risk, diabetes also affects those with a healthy weight. Other factors like genetics and age can also increase the likelihood.
Myth #3: People with Diabetes Can’t Eat Carbs
Carbohydrates can be part of a balanced diet for those with diabetes. The key is choosing whole grains and monitoring portion sizes, which can help control blood sugar levels.
The World Health Organisation (WHO) emphasises the importance of lifestyle in diabetes prevention, noting that regular physical activity and a healthy diet can reduce diabetes risk by nearly 50% in adults.
Additionally, Diabetes UK shares valuable insights on how people over 40 can benefit from regular health checks, helping catch diabetes early and providing guidance on lifestyle adjustments.
With the right lifestyle choices and regular health monitoring, you can take proactive steps to minimise your risk of diabetes and stay healthy as you age. If you have questions or concerns, consult a healthcare provider for personalised advice.
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