As a Journalist based in Zambia and focused on reporting healthy issues, I have seen more patients, especially the young being diagnosed with diabetes, in towns and cities. Diabetes is a condition where your body struggles to control the amount of sugar (glucose) in your blood. Over time, high blood sugar levels can damage your organs, leading to serious health problems such as heart disease, stroke, kidney failure, blindness, and limb amputations.
The most common form, Type 2 diabetes, is largely preventable through healthy lifestyle choices. Sadly, many people in Zambia are unaware they are at risk—until it’s too late.
Here’s what you can do to prevent diabetes and live a healthier life:
✅ Eat healthy: Choose traditional, nutritious foods such as vegetables, beans, groundnuts, whole grains, and lean proteins like fish or chicken. Avoid sugary drinks (like fizzy drinks), fried foods, too much salt, and heavily processed snacks.
✅ Exercise regularly: Be active at least 30 minutes a day—walk, dance, garden, or do household chores. Movement helps the body use insulin better.
✅ Maintain a healthy weight: Being overweight, especially around the belly, increases your diabetes risk.
✅ Go for regular health check-ups: Early screening can detect diabetes before symptoms appear.
✅ Limit alcohol and avoid smoking: These habits increase the risk of diabetes and other chronic diseases.
If you have a family history of diabetes, take extra care. Prevention is always better than treatment. Encourage healthy habits in your home, church, school, or workplace.
Let’s fight diabetes as a community. Together, we can build a healthier Zambia—one step at a time.
Arnold Tutu – Lusaka, Zambia
