Tips For Maintaining Healthy Lifestyle Habits And Behaviours Over The Festive Season

Diabetes is a chronic condition which affects millions of individuals worldwide. In South Africa one in nine adults live with the condition with many cases often going undiagnosed. In these instances, people are unaware of diabetes symptoms as they don’t undergo regular screenings and could be living with what is known as asymptomatic diabetes.

Creating and maintaining healthy lifestyle habits and behaviours can help prevent this disease and improve overall quality of life. Incorporating healthy practices such as effective nutrition, sleep improvement and movement into your lifestyle can help in prevention – oftentimes, you need only make minor tweaks to your life to reap the benefits of good health.

Maintaining a healthy gut in the prevention of diabetes

The connection between gut health and diabetes prevention is a growing area of research that highlights the crucial role of gut health. This factor is mainly influenced by healthy eating and, when done in time can be an effective preventative means.

“A diverse and balanced gut microbiome is essential for metabolic health as it plays an active role in reducing the risk of diabetes by improving insulin sensitivity, lowering inflammation, and regulating blood sugar. To help prevent diabetes try to avoid processed foods and focus on a diet that is rich in diverse fibre sources such as fruits, vegetables, whole grains, legumes, and nuts. Also try to include healthy fats and protein in every meal,” says Nicci Robertson, nutritionist, author and owner of Re-Invent Health. 

“You can self asses your gut health by paying close attention to changes in your body. Look out for bloating, gas, constipation, diarrhoea, heartburn and symptoms which resemble irritable bowel syndrome (IBS) which may signal dysbiosis (an imbalance in gut bacteria) as well as fatigue, mood swings, depression and anxiety. There are more direct ways to assess your gut microbiome, which include a comprehensive stool analysis, gut permeability tests and blood tests.”

It is important to consider a personalised approach to diet as each person’s genetic makeup is different. By engaging in self-management strategies, such as regular health screenings, you are able to monitor blood glucose levels. This can especially help those living with prediabetes or those who are predominantly at higher risk of developing diabetes.

Moving your way to a healthier you

Engaging in regular physical activity plays a crucial role in diabetes prevention. Besides helping with weight management, activities such as walking, swimming, or cycling, at least three times per week can significantly reduce the risk of developing diabetes. Exercise improves insulin sensitivity by allowing cells to utilise glucose more effectively, automatically reducing blood sugar levels.

By establishing a routine that is practical to your lifestyle, you’ll be able to maintain it with ease. If you’re new to exercise, start with shorter durations combining with lower intensity and gradually increase the length of training time as you get fitter. Tracking your exercise activity on apps and fitness devices can be a great way to monitor your progress, stay motivated, and ensure you’re meeting your fitness goals.  Some apps allow for personalised offers and communication based on user behaviour and preferences and provide a convenient platform for you to redeem rewards for being physically active.

“We place a big focus on the prevention of health issues with integrated health, fitness, and recharge scans available on our smartphone app. By tapping into the power of community and incorporating gamified elements like challenges, badges, and leaderboards we reward you for behavioural change and for taking control of your complete health and wellbeing,” says Márcia Eugénio, Head of Momentum Multiply.

Managing and prioritising quality sleep

Alongside diet and exercise, getting adequate, quality sleep every night plays a vital role in maintaining metabolic health and preventing diabetes. This helps with regulating hormones that control blood sugar and appetite. According to one study, individuals getting shorter sleep cycles of less than five hours were more likely to develop prediabetes than those getting at least seven hours of sleep or more.

To ensure you receive quality sleep avoid blue light-emitting smart devices, instead develop a calming routine before bed, such as taking a warm bath, reading or listening to relaxing music to signal the body to prepare for sleep. Maintaining a regular sleep-wake cycle, even on weekends is as important to regulate the body’s natural circadian rhythm.

“Thanks to the advances we’re seeing in technology, we’re now able to measure your sleep recovery by simply scanning your finger using a phone camera.  This enables us to measure and determine your sleep recovery, track excessive stress as well as your capacity to respond to stress when waking up. As a result, we can provide meaningful, personalised information that goes beyond data collection and allows for better and more informed decision-making,” adds Eugénio.

By embracing a holistic approach that prioritises these interconnected pillars of health, individuals can effectively manage their complete health and wellbeing.

For more information visit the Multiply website, and get rewarded from day one for every step you take towards better health.