Preventing Diabetes: Recognise the Early Symptoms and Lower Your Risk

Diabetes is a growing concern, but many people don’t realize they are at risk until it’s too late. However, with early detection and a few lifestyle adjustments, you can delay or even prevent type 2 diabetes. Here’s what to watch for and steps you can take to protect your health.

Early Warning Signs of Diabetes

Diabetes often develops gradually, making it easy to overlook early symptoms. Recognising these signs can make all the difference:

• Increased Thirst and Frequent Urination: High blood sugar levels make the kidneys work overtime to remove excess sugar, leading to thirst and more frequent bathroom trips.

• Unexplained Weight Loss: If you're losing weight without trying, it could indicate your body is struggling to use glucose, resorting to breaking down fat and muscle instead.

• Fatigue: When cells don’t get enough glucose, it can cause persistent tiredness even after a full night's rest.

• Blurred Vision: High blood sugar can cause your eye lenses to swell, which blurs vision and, if untreated, may lead to more severe eye issues.

• Slow Healing Wounds and Frequent Infections: Diabetes can slow the body’s ability to heal, leading to slow recovery and increased risk of infections, particularly on the skin and gums.

• Tingling or Numbness in Hands and Feet: High blood sugar affects circulation and nerve function, often causing tingling, numbness, or pain in extremities.

Are You at Risk?

Certain factors can increase your likelihood of developing type 2 diabetes:

• Family History: A family history of diabetes may elevate your risk.
• Age: Risk increases after age 45, though diabetes can occur at any age.
• Overweight: Extra weight, especially around the waist, can cause insulin resistance.
• Inactivity: A sedentary lifestyle may increase your risk.
• Diet Choices: A diet high in processed foods, sugary drinks, and unhealthy fats can increase your likelihood of developing diabetes.

How to Lower Your Risk of Diabetes

• Maintain a Healthy Weight: Even small weight loss can significantly reduce your risk. Aim for steady, sustainable weight management through balanced eating and regular activity.

• Exercise Regularly: Staying active improves insulin efficiency. Aim for at least 30 minutes of moderate activity, like walking, five days a week.

• Eat a Balanced Diet: Focus on whole foods like grains, fruits, vegetables, lean proteins, and healthy fats, while limiting sugar, refined carbs, and processed snacks.

• Quit Smoking: Smoking increases insulin resistance and your diabetes risk, making quitting a major step toward better health.

• Get Regular Screenings: Regular check-ups and blood tests can detect prediabetes or diabetes early. Discuss your risk factors with your Centric Health GP and schedule a blood sugar test if needed.

Diabetes is a manageable condition, especially when detected early. By paying attention to warning signs and making lifestyle changes, you can take proactive steps to prevent it from advancing. If you notice any symptoms or know you have risk factors, consult your GP to develop a personalised plan that supports your health goals.