Saturday, 15 February, marks Healthy Lifestyle Awareness Day, a perfect moment to reflect on our health and well-being. One of the most urgent health concerns facing South Africans today is prediabetes—a condition that often goes undiagnosed but carries serious long-term risks. Bridget McNulty, a diabetes awareness advocate, shares critical insights on prediabetes, how common it is, and most importantly, how to reverse it.
What is Prediabetes?
Prediabetes occurs when blood sugar levels are elevated but not high enough to be classified as Type 1 or Type 2 diabetes. According to the World Health Organization (WHO):
- A normal fasting blood glucose level is below 6mmol/l.
- A level above 7mmol/l may indicate diabetes.
- The range between 6 and 7mmol/l is considered prediabetes.
The good news? With the right lifestyle and dietary changes, prediabetes can be reversed—dramatically lowering the risk of developing Type 2 diabetes.
The Alarming Reality: 2 in 3 South Africans Have Prediabetes
A shocking study from the SA Demographic Health Survey found that two out of three South Africans fall within the prediabetes range. Look around you—this statistic means that you or someone you know may be at risk. However, awareness is the first step in making a change.
3 Simple Lifestyle Changes to Reverse Prediabetes
The key to turning things around lies in three simple but effective behavioral changes:
- Eat Healthy Food
- Prioritize green, leafy vegetables, aiming for half a plate at both lunch and dinner.
- Reduce processed foods, sugary snacks, and refined carbohydrates.
- Exercise Regularly
- A 30-minute daily walk is a great start.
- If a walk isn’t feasible, try home-based exercises like squats and stretches.
- Maintain a Healthy Weight
- Being overweight increases insulin resistance, a key risk factor for diabetes.
- Small changes, like swapping fizzy drinks for water, combined with a balanced diet and exercise, can help shed excess weight.
Take Control of Your Health
Making lifestyle adjustments may seem overwhelming, but small, consistent efforts can lead to long-term benefits. Regular blood sugar testing at a local clinic or pharmacy is a great first step toward early detection and prevention.
For more expert guidance on healthy living, check out Sweet Life, an online diabetes community dedicated to empowering individuals with easy-to-understand information on nutrition, exercise, mental well-being, and diabetes management.
- Follow Sweet Life on Facebook and Instagram for daily health tips.
- Access their WhatsApp Chatbot for instant diabetes-related answers.
- Visit www.sweetlife.org.za for comprehensive resources on prediabetes and diabetes management.
This Healthy Lifestyle Awareness Day, take the first step toward a healthier future by making simple, sustainable changes to your daily routine. Your health is in your hands!
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