How can I reduce my risk of type 2 diabetes?
You’ve just found out that you’re at risk of developing type 2 diabetes. But the good news is, you don’t have it yet. This means you have the opportunity to take action now to prevent or delay the onset of type 2 diabetes, which is increasingly affecting more Kenyans, particularly in urban areas.
Making changes today can significantly improve your health in the years ahead. On this page, we’ll help you understand how you can reduce your risk of type 2 diabetes and give you practical steps to get started.
Where to Start?
The reasons why people are at risk of diabetes can differ, and some are more at risk than others. In Kenya, factors such as urbanization, increased consumption of processed foods, and sedentary lifestyles are contributing to the rise of type 2 diabetes. However, research shows that getting support to make lifestyle changes—including healthy eating, moving more, and losing weight—can reduce your risk by about 50%.
You can reduce your risk of developing type 2 diabetes by:
- Eating healthier
- Moving more
- Getting support to lose weight if you need to
While these changes may seem simple, we know they’re not always easy to implement. That’s why we’re here to help guide you and provide the support you need to make long-lasting changes.
Small Steps to Big Changes
Taking the first step towards change can be challenging, especially if it feels overwhelming. Remember that if you enjoy what you’re doing, you’re more likely to stick with it. Here are a few tips to help you get started:
Set Realistic Goals
It’s important to set goals that are achievable and fit into your lifestyle. For example, if you enjoy walking, make it part of your daily routine. If you like fresh, local vegetables, incorporate more of them into your meals.
Change One Thing at a Time
Don’t try to overhaul your life all at once. Start by changing one aspect of your routine—such as reducing sugar in your tea—and then gradually build up to more.
Get Support
Reach out to your family and friends, and ask them to join you on your journey to better health. Eating well and staying active benefits everyone, so why not do it together? It can also be helpful to talk to a doctor, nurse, or nutritionist about local programs that can support your efforts to prevent type 2 diabetes.
Access Local Support
Kenya has various healthcare services and programs that can assist you in managing your risk of type 2 diabetes. You can ask your healthcare provider about:
- Weight-loss programs available through local hospitals and health centers.
- Registered dietitians or fitness specialists who can help you with personalized plans.Registered dietitians or fitness specialists who can help you with personalized plans.
- Type 2 diabetes prevention programs in your area.
Talking with your loved ones can also provide emotional support. Explain what you’re doing and why it’s important, so they can be part of your journey to a healthier future.
How Can I Reduce My Risk of Type 2 Diabetes?
In Kenya, as in many parts of the world, up to half of all cases of type 2 diabetes can be prevented or delayed by:
- Eating well: Focusing on whole, unprocessed foods, increasing your intake of vegetables, fruits, and whole grains, and reducing refined sugar and fats.
- Moving more: Increasing your physical activity, whether through walking, cycling, or joining local exercise groups.
- Getting support to lose weight: If needed, seek professional help from healthcare providers to manage your weight through structured programs.
Set Realistic Goals
Just like everything in life, you’ll have good days and bad days. Don’t let a bad day discourage you from continuing. It’s important to set realistic goals that work for you and your lifestyle. Choose healthy foods you enjoy and activities that you love, as this will help you stay on track.
You can also anticipate challenges that may arise—whether it's family commitments, work, or lack of time—and plan how to overcome them. Setting small, achievable goals can give you the momentum to keep going.
Make Changes Part of Your Everyday Life
Trying to change too many things at once can feel overwhelming and be hard to maintain in the long term. Start with small, manageable changes that fit into your daily routine.
Incorporating healthier meals into your family’s diet and using physical activity as part of your daily routine—such as walking to work or using the stairs—can make a lasting difference in your health.
Staying Motivated
Staying motivated is often one of the biggest challenges when making lifestyle changes. But remember, your efforts to reduce your risk of type 2 diabetes are for the long term. Keep your health goals in mind and remind yourself that these changes will benefit you now and in the future.
Tools to Keep You on Track
Track Your Progress
You can use a simple diary to log your weight and daily activity. Seeing the small, positive changes over time can help you stay focused.
Waist Measurement
Tracking your waist size can help you monitor one of the key risk factors for type 2 diabetes.
By making these changes part of your everyday life, you’ll not only reduce your risk of developing diabetes, but you’ll also feel healthier and more energized.
Take Control of Your Health Today!
Take the first step today. Use our Risk Assessment Tool to find out your risk level for type 2 diabetes and start making small, impactful changes to your lifestyle.
Assess Your Risk Now
By acting now, you’re investing in a healthier, diabetes-free future. Let’s work together to reduce the impact of type 2 diabetes in Kenya and beyond.
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