Did you know that Saudi Arabia ranks 4th in the Middle East and North Africa (MENA) region for adult diabetes prevalence as of 2021? Yet, the good news is that type 2 diabetes is largely preventable—and even prediabetes (high blood sugar that hasn’t reached diabetes levels yet) can often be reversed!
Understanding your personal risk—like family history, ethnicity, and being overweight—is ssential. Early screening can help detect changes before they become serious.
As the saying goes, “An ounce of prevention is worth a pound of cure.” Small, consistent lifestyle changes can make a huge difference in protecting your health. Here’s how:
1. Eat healthy foods
Focus on whole foods like non-starchy vegetables (spinach, broccoli), fruits, lean proteins (fish, beans), whole grains (oats, brown rice), and healthy fats (nuts, avocado). Replace sugary drinks with water and choose plate method (half veggies, quarter protein, quarter whole grains).
2. Maintain Healthy Weight or Set a weight-loss goal if you are overweight.
Clinical trials showed that losing even 5% to 10% of body weight is effective in preventing and treating diabetes.
3. Get regular exercise
Exercise is vital because it helps your body use glucose more efficiently, lowering your blood sugar, and supports weight loss. Aim for 30 minutes of activity for 5 days a week.
4. Don’t smoke
Smoking can contribute to insulin resistance, which can lead to type 2 diabetes. If you already smoke, try to quit.
5. Relax and sleep well
Studies show that stress and lack of sleep can make it harder for the body to control blood sugar, increasing the risk of developing type 2 diabetes.
And remember:
Our health is the most valuable gift we possess. protect it now, and it will reward you with a life full of energy and wellness
References
- Stinkens, R., Goossens, G. H., Jocken, J. W., & Blaak, E. E. Lifestyle interventions for the prevention of type 2 diabetes. FASEB BioAdvances, 2020.
- Huang, T., Tobias, D. K., Hruby, A., et al. Improvements in diet quality and reduced risk of type 2 diabetes. Journal of Nutrition, 2017.
- Centers for Disease Control and Prevention (CDC). Type 2 Diabetes Prevention: Lifestyle Change Program. U.S. Department of Health and Human Services.
- American Diabetes Association (ADA). Standards of Care in Diabetes – Prevention or Delay of Type 2 Diabetes. Diabetes Care updated annually.
- World Health Organization (WHO). Diabetes – Fact Sheet. World Health Organization.
- IDF Diabetes Atlas 2021 – 10th edition www.idf.org @IntDiabetesFed