Diabetes Mellitus is a chronic metabolic disease that affects the body’s ability to produce insulin or use it efficiently. Diabetes Mellitus is a growing concern worldwide, with an estimated 415 million people affected globally (according to WHO).

Diabetes Mellitus can lead to serious health complications, including heart disease, kidney disease, nerve damage, blindness, and a higher risk of infection. However, there is good news! Diabetes Mellitus can be prevented with simple but effective lifestyle changes.

What is Diabetes Mellitus?

Diabetes Mellitus is a condition in which the body either doesn’t produce enough insulin (Type 1 Diabetes) or doesn’t use insulin properly (Type 2 Diabetes).

Insulin is a hormone produced by the pancreas that allows glucose (sugar) to enter the cells in the body to produce energy. Without insulin, glucose stays in the bloodstream, leading to high blood glucose levels (hyperglycemia). Diabetes Mellitus can cause damage to various organs and tissues in the body, resulting in complications.

Preventing Type 2 Diabetes Mellitus

Type 2 Diabetes Mellitus is the most common form of diabetes, accounting for about 90% of all diabetes cases.

Type 2 Diabetes Mellitus is a preventable disease, and there are several lifestyle changes you can make to lower your risk of developing this condition:.

Eat healthy

Eating healthy foods can help you maintain a healthy weight and lower your risk of developing Type 2 Diabetes Mellitus. Foods that are high in fiber, such as whole grains, vegetables, fruits, nuts, and legumes, can help control blood sugar levels.

Limit your intake of processed and high-fat foods, sugary drinks, and foods with added sugars.

Maintain a healthy weight

Being overweight or obese increases your risk of developing diabetes. Losing even a small amount of weight can significantly reduce your risk. Healthy weight loss involves a balanced diet and regular physical activity.

Be physically active

Physical activity helps your body use insulin more efficiently to regulate blood sugar levels.

Regular exercise can also help you maintain a healthy weight and reduce your risk of developing chronic diseases such as heart disease, stroke, and certain types of cancer. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.

Quit smoking

Smoking increases your risk of developing diabetes and other health conditions, such as heart disease and lung cancer. Quitting smoking improves your overall health and reduces your risk of developing chronic diseases.

Preventing Type 1 Diabetes Mellitus

Type 1 Diabetes Mellitus is an autoimmune disease that attacks the insulin-producing cells in the pancreas. There is no known way to prevent Type 1 Diabetes Mellitus.

However, researchers are investigating several approaches to prevent or delay the onset of the disease.

Conclusion

Diabetes Mellitus is a preventable disease, and simple lifestyle changes can significantly reduce your risk of developing this condition.

Eating a healthy diet, maintaining a healthy weight, being physically active, and quitting smoking are essential steps you can take to prevent Type 2 Diabetes Mellitus. Although Type 1 Diabetes Mellitus cannot be prevented, researchers are working on several approaches to delay or prevent its onset.