31/05/2025
*7 symptoms of diabetes you shouldn’t ignore*
Diabetes is one of the fastest-growing health concerns in the world yet many people remain unaware of its early warning signs. According to the World Health Organization (WHO), over 537 million adults globally are living with diabetes, and Africa accounts for more than 24 million of these cases, with a large number going undiagnosed. In Nigeria, the burden is growing due to factors like urbanisation, sedentary lifestyles and poor dietary habits.
Spotting the early signs of diabetes is crucial in preventing complications such as kidney failure, vision loss, stroke and nerve damage.
7 key symptoms of diabetes:
1. Excessive Thirst (Polydipsia)
If you find yourself constantly thirsty, even after drinking water, it may not just be from the heat. This could be an early symptom of diabetes.
“Persistent thirst is the body’s way of compensating for fluid loss caused by high glucose levels,” says the WHO in its global diabetes fact sheet.
“It’s a classic sign of undiagnosed diabetes, especially in low-resource settings.”
In Nigeria’s hot climate, it’s easy to overlook this as ordinary dehydration, but if it persists, it’s wise to get tested.
2. Frequent Urination (Polyuria)
Making multiple trips to the toilet, especially at night? It could be more than just a full bladder.
According to the International Diabetes Federation (IDF), “When blood sugar levels are too high, the kidneys try to remove excess glucose through urine, leading to frequent urination.”
This symptom is closely tied to polydipsia. If you’re drinking more and peeing more, it’s time to see a doctor.
3. Sudden and Unexplained Weight Loss
If you’re shedding weight without trying—especially without changing your diet or exercise routine—this could be a red flag.
When the body can’t get energy from glucose, it begins to break down fat and muscle.
This can happen quickly and often goes unnoticed until clothes start to fit differently. Many people in Nigeria may consider it a “positive” sign, but it can be a symptom of undiagnosed diabetes.
4. Constant Fatigue or Weakness
Feeling unusually tired or sluggish despite a full night’s sleep? It may not just be stress or work overload.
This tiredness is often misattributed to malaria or “overwork,” especially in Nigeria, but it should be investigated if it persists.
5. Blurred Vision
Sudden vision changes—especially blurriness—can be a sign that your blood sugar levels are too high.
The WHO notes that high glucose levels cause the lens of the eye to swell, changing its shape and ability to focus.
If left untreated, this can lead to diabetic retinopathy, a leading cause of blindness in adults. Nigeria has seen a rise in diabetes-related eye complications, particularly among those who delay diagnosis.
6. Slow Healing of Wounds and Infections
Injuries, cuts, or sores—especially on the feet—that take unusually long to heal are a serious warning sign.
According to the IDF, “Diabetes impairs blood flow and weakens the immune system, which delays healing and increases the risk of infection.
7. Tingling, Numbness, or Pain in Hands and Feet
Known as diabetic neuropathy, this nerve damage is a common complication of prolonged high blood sugar levels.
Nerve damage from diabetes can cause tingling, burning or numbness in the extremities. This is often one of the first signs of diabetes complications.
*Understanding Blood Sugar Spikes*
Blood sugar spikes happen when you consume high-glycemic foods that cause a rapid rise in glucose. While occasional spikes are normal, frequent spikes can lead to serious health issues over time.
*Here’s what happens when blood sugar is consistently high:*
•Your pancreas works overtime, releasing insulin to help your cells absorb glucose.
Over time, cells become insulin resistant, meaning they don’t respond effectively to insulin.
•Chronically high blood sugar increases the risk of type 2 diabetes, weight gain, and heart disease.
•Excess glucose gets stored as fat, leading to weight gain—especially around the belly.
•Chronic high blood sugar triggers inflammation, which is linked to conditions like heart disease, kidney issues, and nerve damage.
•Over time, your body struggles to regulate blood sugar properly, leading to prediabetes and, eventually, type 2 diabetes
The good news is healthy habits can prevent these issues. Managing blood sugar isn’t just for people with diabetes—it’s crucial for anyone who wants to maintain energy, prevent chronic diseases, and live a healthier life.
In Nigeria, where access to specialised neurological care is limited, early detection of this symptom can make a big difference in quality of life.
*When to See a Doctor*
If you’re experiencing one or more of these symptoms, it’s essential to get tested. Blood sugar tests are affordable and widely available in clinics across Nigeria.
“Early diagnosis and proper management can prevent most of the serious complications associated with diabetes,” the WHO said in its 2023 health report.
**Recommended strategies for managing blood sugar**
1. Prioritize Low-Glycemic Foods
The glycemic index (GI) measures how quickly a food raises blood sugar levels. Foods with a high GI, like white rice, white bread, and processed cereals, cause rapid spikes, while low-GI foods like Acha, whole grains, legumes, and non-starchy vegetables lead to slower, more stable increases.
Low-GI foods are essential for blood sugar management because they help prevent energy crashes, cravings, and insulin resistance. Some excellent low-GI options include:
•Whole grains (Acha, millet, quinoa, and oats)
•Legumes (beans, lentils, chickpeas)
•Non-starchy vegetables (Ugu, kale, carrots, cucumbers, and tomatoes)
•Nuts and seeds (groundnuts, cashews, walnuts, chia seeds, flaxseeds)
2. Balance Your Meals with Protein, Healthy Fats, and Fiber.
Carbohydrates alone digest quickly, causing blood sugar fluctuations. However, pairing carbs with protein and healthy fats or fiber slows digestion and helps maintain stable blood sugar levels.
For example, instead of eating just a bowl of oats, consider adding protein sources like eggs or nuts and healthy fats like avocado. Other great protein and fat sources include:
•Protein: Fish, chicken, eggs, and beans
•Healthy fats: Olive oil, avocados, nuts, and seeds.
•Fiber: Ugu, Cucumbers, mixed veggies, and vegetable salads
When you eat a meal, aim for a balance: a portion of carbs, a portion of protein, a portion of healthy fats, and a portion of fiber. This keeps energy levels steady and prevents sugar crashes.
3. Stay Active Throughout the Day
Physical activity plays a crucial role in blood sugar regulation. Exercise helps your body use glucose for energy, making your cells more sensitive to insulin. Both strength training and aerobic activities are beneficial.
Even small activities, like stretching or taking the stairs, can make a difference.
Consistency matters more than intensity so aim for at least 45 minutes of moderate exercise most days of the week.
4. Manage Stress Levels
Chronic stress triggers the release of cortisol, a hormone that raises blood sugar levels. If stress is unmanaged, it can lead to insulin resistance over time. That’s why stress management is a critical part of blood sugar control. Deploy strategies like deep breathing, meditation, mindfulness, or any other activities that bring you joy. As one who resides in Lagos, I cannot overemphasize the need to be intentional about stress management.
5. Get Enough Sleep
Poor sleep affects hormone levels that regulate blood sugar. When you don’t get enough rest, your body produces more cortisol, and insulin resistance increases. Over time, this can lead to higher fasting blood sugar levels. Sleep is the most underrated yet powerful tool for restoration—your body performs better after a restful night. Aim for 7–9 hours of quality sleep each night to support optimal blood sugar levels.
6. Hydrate Well
Water plays an essential role in blood sugar management. Staying hydrated helps flush out excess sugar from the bloodstream. On the other hand, dehydration can cause blood sugar levels to rise. With the current heatwave in Lagos, hydration is even more critical. The extreme temperatures increase fluid loss through sweat, making it easier to become dehydrated without realizing it. This can put additional stress on the body and disrupt blood sugar balance.
Here’s how to stay properly hydrated:
•Drink at least 8 glasses of water or more if you exercise.
•Opt for herbal teas and infused water instead of sugary drinks.
