The body produces hormones to work smoothly, and insulin is a hormone that regulates blood sugar. When the pancreas does not have enough insulin or the body cannot use the insulin it produces effectively, diabetes or hyperglycemia develops.
There are three types of the disease; Type 1 Diabetes - the body does not produce insulin. Type 2 Diabetes - the body does not have enough insulin to function correctly, and Gestational Diabetes - which affects pregnant women.
For this year’s World Health Organisation’s World Diabetics Day, the organization is making a case for improved awareness of diabetes as a global public health issue with the theme, Access to Diabetes Education.
According to the organization, the day is an opportunity to emphasize “what needs to be done collectively and individually for better prevention, diagnosis, and management of the condition.”
Closer to home, the Regional Director for Africa for WHO, Dr. Matshidiso Moeti, reveals that Africa’s diabetes statistics illustrate the depth of the challenge. She said, “24 million adults are currently living with diabetes, with that number predicted to swell by 129% to 55 million by 2045.
“Last year, Diabetes mellitus took the lives of 416 000 people on the continent and is forecast to become one of the leading causes of death in Africa by 2030. Importantly, diabetes is the only major noncommunicable disease (NCD) for which the risk of dying early is increasing rather than reducing.
“Known risk factors include family history and increasing age, along with modifiable risk factors such as overweight and obesity, sedentary lifestyles, unhealthy diets, smoking, and alcohol abuse. Unfortunately, these modifiable risk factors are rising across all countries in the WHO African Region.
“Response efforts are constrained because more than one in every two people in Africa living with Diabetes mellitus has never been diagnosed. Increased access to diagnostic tools and medicines, particularly insulin, is one of the most urgent work areas.
“Left unchecked and without management and lifestyle changes, diabetes can lead to several debilitating complications. These include heart attack, stroke, kidney failure, lower limb amputation, visual impairment, blindness, and nerve damage.”
On that premise, Lagos Local News found it pertinent to reiterate the ways to prevent or reduce the risk of diabetes and its management.
Even though you might not have a family history of diabetes, as long as you are human and considering the expansive risk factors, removing sugar and refined carbohydrates from your diet will be helpful. Albeit gradually, stop smoking, as it can promote insulin resistance. Also, lose extra weight, increase physical activity, and make healthier lifestyle choices.
As much as possible, replace refined carbohydrates with complex carbohydrates like whole grains (brown rice), oatmeal, and non-starchy vegetables (peppers, mushrooms, and spinach).
Also, eat healthy plant foods rich in vitamins and minerals (fruits - grapes, apples, pears), lean protein (chicken, turkey, eggs, yogurt, tofu, and fish), unripe plantain porridge, and Moi Moi.
You can eat healthy snacks like coconuts, boiled groundnuts, tiger nuts, or garden eggs if you feel hungry between meals. As for liquids, stick with unsweetened beverages like Zobo, Kunu, yogurt, and water.
Eliminating white carbohydrates, processed meats, packaged snacks, convenience baked goods, full-fat dairy foods, sweetened cereals, dried fruits, and french fries will be beneficial.
Research reveals that walking can reduce blood glucose and improve diabetes control. Hence, taking 10,000 steps daily or walking for 30 minutes five times a week can aid in weight loss and sugar control.
Regular checkups that involve taking an A1C Test, which measures average blood sugar level in the past two to three months, are highly recommended. One can also take a random blood sugar test, a fasting blood sugar test, a glucose screening test, or a glucose tolerance test.
However, one can take a diabetes test at home. It involves having a test kit that requires a finger prick quantity of blood. The result will determine if further medical guidance is needed.
It is not too late if one receives a positive diagnosis of type 1 or 2 diabetes. One can still lead a rich life with proper medical attention and conscious effort. Although it is not reasonably possible to reverse type 2 diabetes, getting blood sugar levels down and medication or insulin will help relieve symptoms.
If complications arise, the quickest way to reduce blood glucose and avoid an emergency is to take fast-acting insulin. Nonetheless, the best way to prevent complications is to consider the same recommendations for prevention. Thus, healthy habits like exercising, lowering calorie intake, and avoiding saturated and trans fat would is suggested.
Also, foods rich in fiber like whole grain cereals, wheat bread, crackers, ofada rice, and brown rice could help. Unripe plantains have a hypoglycemic effect and aid the control of blood sugar levels.
Combine that with soups like Vegetable, Okro, Edikan Ikong, Ewedu, Ogbono, Black, and Afang soups, and eating wouldn’t be boring. Tomato stew, wheatmeal fufu, fresh or smoked fish sauce, guinea corn fufu, and unripe plantain fufu are equally healthy alternatives.
