The Rise of Lifestyle Diseases: How to Keep Diabetes and Hypertension at Bay

Diabetes and high blood pressure (hypertension) are often called “silent killers” because they can cause serious harm long before symptoms appear. In South Africa, these two lifestyle diseases are now among the top causes of death, fuelled by poor diet, low physical activity, stress, and limited access to regular screening.

A national health survey found that 46% of South African adults have high blood pressure, but only half know it (Source: www.health.gov.za). Diabetes rates are also climbing, with about 4.5 million adults affected, up from 4 million in 2019 (Source: idf.org). Shockingly, 61% of people with diabetes don’t know they have it.

The Heart and Stroke Foundation South Africa warns that high blood pressure is the leading cause of strokes and heart attacks in the country (Source: www.heartfoundation.co.za). Diabetes, if not well managed, can damage small blood vessels, especially in the eyes, leading to vision loss or blindness. This is why Eye Care Awareness Month and Heart Awareness Month, this month, are more than just campaigns; they are urgent calls to action.

Prevention starts with daily choices

The South African Food-Based Dietary Guidelines recommend eating plenty of fresh fruit, vegetables, and whole grains, choosing lean proteins like fish, chicken, or beans, and limiting salt, sugar, and fried foods (Source: nutritionweek.co.za).

Physical activity is equally important. You don’t need a gym, walking briskly, dancing, gardening, or doing chores can count as exercise. Aim for 150 minutes of moderate activity a week.

Stress management is another piece of the puzzle. Ongoing stress can raise blood pressure and affect blood sugar. Relaxation can come from prayer, deep breathing, music, or spending time outdoors.

Screening is the bridge between prevention and treatment

Most government clinics offer free blood pressure and blood sugar checks. Private pharmacies and community health days often run quick, low-cost tests.

Lifestyle diseases are on the rise, but they don’t have to be a life sentence. With healthier habits, regular check-ups, and open conversations about health, we can protect our hearts, eyes, and futures.