5 Essential Steps to Prevent and Manage Diabetes

5 Essential Steps to Prevent and Manage Diabetes

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With diabetes cases expected to surpass 10 million in 2024, awareness and preventive measures have become more crucial than ever. In honor of World Diabetes Day on November 14, Istinye University and the Fatih Municipality hosted an awareness event titled "Control Your Sugar, Sweeten Your Life." The event provided essential insights into diabetes prevention, management, and treatment. Leading health experts, including Prof. Dr. Yasemin Buran Çırak from Istinye University’s Faculty of Health Sciences, shared actionable steps to combat this growing health crisis.

Understanding Diabetes: A Chronic Challenge

Diabetes occurs when the pancreas fails to produce enough insulin or when the body cannot use insulin effectively, leading to chronic health complications. Alarmingly, the number of diabetes cases in Turkey has risen from 9 million in 2021 to an estimated 10 million in 2024. By 2035, this number is projected to reach 13.4 million.

Addressing this public health issue, Prof. Dr. Çırak emphasized that diabetes is preventable and manageable with the right lifestyle changes. During the event, participants learned practical strategies for reducing their risk and managing symptoms effectively.

5 Key Steps to Prevent and Manage Diabetes

1. Incorporate Regular Physical Activity
   Engaging in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity weekly can significantly improve insulin sensitivity and stabilize blood sugar levels. Strength training targeting major muscle groups at least twice a week is also recommended.

2. Adopt a Healthy Diet
   Diet plays a pivotal role in diabetes prevention. Incorporate high-fiber foods and those with a low glycemic index, reduce sugar and processed food consumption, and prioritize healthy fats and balanced protein intake for weight control.

3. Monitor Body Mass Index (BMI)
   Obesity is a significant risk factor for diabetes. Maintaining a healthy BMI through consistent exercise and balanced nutrition is vital for prevention.

4. Quit Smoking
   Smoking reduces insulin efficiency and increases insulin resistance, elevating diabetes risk. Quitting smoking also lowers the risk of cardiovascular and other chronic diseases.

5. Reduce Sedentary Behavior
   Long periods of inactivity, especially at work or home, can heighten diabetes risk. Regular breaks to stand and move around are essential for maintaining metabolic health.

Recognizing Early Symptoms of Diabetes

Early detection of diabetes symptoms can prevent severe complications. Prof. Dr. Çırak highlighted these common warning signs:

• Excessive thirst (polydipsia)
• Frequent urination (polyuria)
• Persistent hunger (polyphagia)
• Fatigue and weakness
• Dry mouth and dehydration
• Nocturnal urination (nocturia)
• Blurred vision
• Unexplained weight loss
• Recurring infections, especially fungal infections

Raising Awareness and Promoting Prevention

During the event, participants also learned about aerobic and breathing exercises as part of diabetes management, with a focus on integrating these practices into daily routines. "Small changes in lifestyle can yield significant results," noted Dr. Nalan Soydaş Engin and Research Assistant Hatice Karabulut during their presentations.

The collaboration between Istinye University and Fatih Municipality underscores the importance of societal efforts to combat diabetes. Events like these play a critical role in spreading awareness and equipping individuals with the knowledge to take charge of their health.

Why Prevention Matters

As diabetes rates continue to climb, so do its associated health risks, such as cardiovascular disease, kidney damage, and neuropathy. Promoting healthy habits, raising awareness, and providing access to preventive resources are essential for reversing this trend.

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