Diabetes is caused by insufficient production or difficulty in using insulin, a hormone that regulates blood sugar and provides the body with energy. According to the Brazilian Diabetes Society (SBD), more than 13 million Brazilians live with the disease, or 6.9% of the population.
Type 2 is the most common and is mainly associated with inadequate diet, a sedentary lifestyle and being overweight. Because the progression tends to be slow and silent, many people discover the diagnosis only after they are already living with complications.
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“One of the big problems with diabetes is that it is often a silent disease. Almost half of people with type 2, the most common, are not even aware of the presence of the disease and when they learn about it, it may be too late,” explains nutritionist Durval Ribas Filho, president of the Brazilian Nutrition Association (Abran).
What can you do before diabetes develops?
Prevention is considered the most strategic step. Even with genetic influence, present in around 90% of cases, experts emphasize that lifestyle weighs more than family heritage in most diagnoses.
Endocrinologist Marina Costa, from Orizonti Hospital, explains that simple adjustments to your routine can change the course of your health.
“If you practice physical activity, adopt a healthy diet focused on reducing body weight in cases of overweight or obesity, have regular check-ups and pay attention to your health, it is possible to avoid even cases of genetic predisposition,” he says.
Habits that help prevent diabetes
- Exercise regularly;
- Maintain a healthy weight and treat obesity and overweight;
- Favor natural foods and reduce ultra-processed foods and sugary drinks;
- Sleep well and avoid routines that harm sleep;
- Reduce or avoid alcohol;
- Don’t smoke;
- Perform routine exams and check your blood sugar periodically.
When the risk is already present
Prediabetes often goes unnoticed. Since there are no specific symptoms, many people discover the disease during routine check-ups. If ignored, it develops into type 2 diabetes within a few years.
Endocrinologist Vivian Guardia, from Hcor, explains that diagnosis is usually late precisely because of the absence of pain or intense symptoms.
“The problem is that diabetes can progress for years without causing pain or obvious signs, and when the diagnosis is finally made, the patient may already have developed serious and irreversible complications,” he warns.
She emphasizes that identifying the problem before final installation can help reverse the situation. “There is no need to follow radical diets or crazy plans. Small changes, such as reducing the consumption of sugary drinks and ultra-processed foods, increasing fiber intake and walking every day, already make a difference,” he concludes.
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