To mark World Diabetes Day, here’s a reminder of the risk factors

Monday, 14 November is World Diabetes Day, organised to raise public awareness around the world of a condition that we need to do far more to prevent.

Diabetes is a chronic disease that affects more than 422 million people in the world and, although this number keeps growing, in most cases it is preventable. According to the World Health Organisation, it can be treated, prevented and its consequences can be delayed with healthy eating, physical activity and regular check-ups.

Diabetes occurs when blood sugar levels rise and do not reach inside the cells, because the body is unable to produce enough insulin (the hormone that metabolises the sugar), or the insulin that it does produce is unable to do its job.

10 recommendations to take into account

Unfortunately, type 1 diabetes cannot be prevented because it is caused by the immune system, which attacks the pancreas and destroys insulin-producing cells. Although the causes are unknown, there is an important hereditary component and sufferers have to inject insulin daily.

However, in type 2 diabetes, pancreas does produce insulin, but the body does not respond correctly to it. This type of diabetes is related to unhealthy habits, such as overweight and a sedentary lifestyle, and it is therefore preventable. Take note!

1. Eat fruit and vegetables, choose fresh, seasonal foods and eat them both raw and cooked.
2. Choose lean meat, pulses, potatoes, whole cereals and skimmed dairy products: these foods contribute to correct carbohydrate metabolism.
3. Try to avoid simple sugars, sugary drinks and processed foods that cause overweight and obesity.
4. Reduce saturated fats, trans-fats found in pastries, pizzas, hamburgers, hot dogs, breaded foods, ice cream and snacks, which raise cholesterol levels and increase the risk of coronary artery disease.
5. Drink plenty of water and cut down on alcohol and sugary and fizzy drinks. This will improve your intestinal transit, eliminate toxins and help the organism to function correctly.
6. Use herbs instead of salt in meals. Oregano, for example, has a role in sugar metabolism. This will help you to prevent fluid retention and add flavour.
7. Eat white and oily fish at least three times a week.
8. Keep to regular mealtimes for orderly digestion. Eat small quantities, often, which will keep your metabolism active. If you go long periods without eating, your body will start storing sugar.
9. Sleep for eight hours every night, which will speed up your metabolism and lower your blood sugar.
10. Do regular exercise. Sport increases energy levels, boosts blood flow and respiration and makes you feel happier.

If you have been diagnosed with diabetes, your doctor will suggest a personalised diet to suit your weight, age and physical condition. However, if you want to stop it from returning, remember to eat low-glycaemic index foods that will not increase your blood sugar levels, such as green leafy vegetables, pulses and nuts.

Your health is a commitment to yourself. If you improve you the way you eat, choose a varied diet and follow healthy habits, you will be better protected from diabetes.

This post is also available in: Spanish