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DIABETES Beware of this SILENT ASSASSIN

Published

11 years ago

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Have you ever heard of pre-diabetes condition? You are not the only one. Many people have this dangerous condition that leads to full-blown diabetes and don’t even know it. Could you be one of them? Read on to find out

You may have heard about the signs of diabetes – you are thirsty all the time, feel exhausted and/or are constantly running to the bathroom. Many people, including seemingly healthy women, have abnormally high blood sugar (glucose) levels but don’t know it. The signs can be subtle, or absent  altogether, which makes the problem go undetected and this increases the risk of heart disease and other serious health problems. Being overweight or obese increase your risks of diabetes and its precursor, pre-diabetes.
There are two types of diabetes: type 1, in which the pancreas does not produce enough insulin (a hormone that helps regulate blood sugar) and this type is usually an inherited condition; and type 2, a far more common condition that develops over time in which the body cannot use insulin effectively to maintain normal blood-sugar levels. More worrying is that many people have pre-diabetes, in which a person’s blood-sugar levels are higher than normal, but not quite high enough to be classified as diabetes.
Research shows that the majority of people with pre-diabetes develop type 2 diabetes within 10 years. Pre-diabetes itself carries a 50 per cent increased risk of cardiovascular disease. Yet, because it does not cause any symptoms, most people who have it are blissfully unaware of the danger.
Six simple steps to lowering risk…
There is a lot you can do to lower your risk of developing both pre-diabetes and type 2 diabetes. Research points out that many cases of diabetes could be prevented through lifestyle changes. Here are six steps than can greatly reduce your odds.
1. Lose excess weight. Extra body fat prevents insulin from working properly in the body, thereby laying the ground work for type 2 diabetes – sometimes as early as childhood. In fact, being overweight or obese is the biggest risk factor for type 2 diabetes. Fat around the abdomen seems worse than fat spread in other parts of the body such as thighs and arms. The fat that is stored within the abdominal cavity gets broken down into fatty acids, which are released more easily into the bloodstream and interfere with the way insulin works.
2. Swap carbohydrates. You should cut back on your overall intake of refined carbohydrates such as cakes, biscuits, white flour and white rice because they raise blood sugar, which can make you eat more. Instead, increase the amount of fibre-rich whole grains, fruits, nuts, legumes and vegetables. Research shows that a high intake of dietary fibre increases the body’s ability to respond and use insulin, and may help prevent type 2 diabetes. Ensure to get at least 25 grams of fibre each day from a variety of foods.
3. Cut back on fat. Particularly harmful are saturated fats, cholesterol and trans fatty acids because they can all increase insulin resistance, which means the body does not use insulin efficiently. The better sources of fat are the polyunsaturated or monounsaturated fats found in seafood and vegetable oils respectively. They are associated with a lower risk of developing diabetes. Even if you trade bad fats for good ones, keep an eye on your overall intake as fats are fattening. Total fat intake from all sources should be around 25-30 per cent of your daily calorie intake.
4. Exercise regularly. Research suggests that 30-40 minutes of brisk walking five times a week can decrease your risk of diabetes by up to 40 per cent. If you add weight bearing exercises and weight loss to the equation, your risk drops even further. Exercise works very well to decrease insulin resistance. If you exercise a muscle, this will cause the muscle to take sugar out of the bloodstream and use it, which causes blood-sugar levels to decline. The lower your blood sugar levels, the lower your risk of heart disease.
5. Watch your alcohol intake. Among healthy women, moderate drinking (defined as a glass and a half of wine per day) may reduce the risk of developing type 2 diabetes. More than that, however, appears to increase the risk in slim women, though not those who are overweight. It is therefore recommended not to overindulge in alcohol. If you drink, have food with your alcohol. Abstain if you are starting medication for diabetes or pre-diabetes, or if you have a strong family history of diabetes.
6. Have your blood-sugar levels tested. Fasting blood sugar (a measure of your blood-sugar level after you have not eaten for eight to 12 hours) is considered normal if below 100 milligrams per deciliter (mg/dl), but a person with pre-diabetes has a fasting blood-sugar level of between 100 and 125 mg/dl, and women with full fledged diabetes have blood sugar measuring 126 mg/dl or above. If you have pre-diabetes, you need to know so you can take steps to prevent full-blown diabetes. The pre-diabetic condition can be reversed with medication and lifestyle change and people can be back to normal blood-sugar status. But once you get diabetes, reversing it is a lot harder.

What’s your risk of DIABETES?

You are at greater risk if you have one or more of the following risk factors:
A family history of diabetes, especially a close relative (parent or sibling, for example) with type 2 diabetes.
Low HDL (good) cholesterol levels.
High triglycerides (harmful fats in the blood).
High blood pressure.
History of gestational diabetes or giving birth to a baby weighing more than nine pounds.
High-risk ethnic descent (Hispanic, African, Asian, from the Pacific).

Published March 2015

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

4 weeks ago

on

March 19, 2026

By

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

4 weeks ago

on

March 19, 2026

By

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

Published

1 month ago

on

March 11, 2026

By

There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
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