You wake up one morning feeling tired…
You brush it off.
It must have been yesterday’s work, you say.
After all, you put in a lot of effort.

But the same thing happens the next day… and the day after that.
The fatigue just doesn’t seem to end.

But wait a minute — could it be something more serious than you think?

If you’re like most Kenyans, you’ll probably ignore it and head to the pharmacy for medication instead of getting tested. But did you know that fatigue is one of the early Type 2 diabetes symptoms?

Yes, the signs can be subtle and easily confused with other conditions. That’s why Type 2 diabetes is often called the silent killer. The good news? If you catch it early, you can make lifestyle changes, get treatment, and even reverse it. The problem is, most people don’t go for regular check-ups. So by the time they receive a diagnosis, it’s already too late.

Today, I want to talk about Type 2 diabetes — how to recognize it, prevent it, and manage it.

What Is Type 2 Diabetes?

Type 2 diabetes is a non-communicable disease that occurs when there is a high level of sugar (glucose) in the blood. It’s a chronic condition that affects how your body processes sugar.

Insulin is a hormone that helps move sugar from your bloodstream into your cells for energy. When you have diabetes:

• Your body doesn’t produce enough insulin, or
• Your body becomes resistant to insulin

This leads to blood sugar levels that remain dangerously high, which can cause serious health complications if left untreated.

Type 1 vs. Type 2 Diabetes

Type 1 diabetes: An autoimmune condition where the body attacks insulin-producing cells. It often begins in childhood.

Type 2 diabetes: A lifestyle-related condition, usually developing in adults — though more young people are being diagnosed today.

Early Warning Signs Most People Ignore

Your body tries to warn you when something is wrong, but the signs are often missed. Some early diabetes symptoms include:

• Constant fatigue
• Frequent thirst
• Increased urination, especially at night
• Blurred vision
• Unexplained weight loss
• Numbness in hands and feet
• Cuts and wounds that take long to heal

Note: Some people have no symptoms at all, which is why regular screening is essential — especially if you are at risk.

Causes of Type 2 Diabetes

• Obesity – Extra body fat can lead to insulin resistance.
• Sugary and processed foods – Consuming excessive refined sugar increases risk.
• Genetics – A family history of diabetes increases your chances.
• High sodium intake – Can contribute to complications and increase risk.

The Role of Diet and Lifestyle

Did you know your daily habits play a big role in whether you develop Type 2 diabetes?

Foods to Limit

Even foods you may not consider sweet — like white bread, rice, pasta, and even ugali — can raise your blood sugar. Others include:

• Sugary drinks and snacks
• Processed foods with hidden sugars
• Red and processed meats

Healthy Swaps (Type 2 diabetes diet essentials)

• Whole grains (brown rice, brown chapati) instead of refined grains
• Water or unsweetened drinks instead of soda
• Fresh fruits instead of candy
• Lean proteins and plant-based meals

And remember: portion sizes matter. Even healthy food can spike your sugar levels if eaten in large amounts.

Exercise Is Key

Let me ask: when was the last time you exercised?

Don’t worry — you’re not alone.

Regular physical activity helps improve insulin sensitivity and lower blood sugar. You don’t need a gym to stay fit. Try:

• Walking (just 30 minutes a day helps)
• Strength training
• Dancing, swimming, or cycling
• Yoga and stretching to reduce stress

Start small and stay consistent — progress over perfection.

Diagnosis and Type 2 Diabetes Treatment

How it’s diagnosed:

• Fasting blood sugar test
• HbA1c test (average blood sugar over 3 months)
• Oral glucose tolerance test

Type 2 diabetes treatment options:

• Lifestyle changes (diet + exercise)
• Oral medication
• Insulin therapy (in advanced cases)

Work closely with a doctor or home health care services in Nairobi to build a personalized care plan.

Is Type 2 Diabetes Reversible?

In many cases — yes, especially if caught early.

Reversal doesn’t mean a cure, but it means your blood sugar levels return to normal without medication.

Effective reversal strategies:

• Weight loss (even 5–10% makes a difference)
• Low-carb or Mediterranean diets
• Intermittent fasting (under medical supervision)
• Structured coaching and support

Even if reversal isn’t possible for everyone, improvement always is.

Daily Tips for Living with Type 2 Diabetes

Managing diabetes involves more than just medication. It’s about taking care of your entire body and mind.

Practical tips:

• Regularly monitor your blood sugar
• Plan meals in advance
• Keep a food and symptom journal
• Read nutrition labels
• Find a support group
• Take medication as prescribed
• Get enough sleep
• Reduce stress

Complications If Not Treated

Uncontrolled diabetes can lead to:

• Heart disease and stroke
• Kidney damage (may require dialysis)
• Nerve damage in hands and feet
• Vision loss or blindness
• Amputation in severe cases

Early action significantly reduces the risk of these outcomes.

Prevention of Type 2 Diabetes

You can prevent diabetes through:

• A healthy diet
• Exercising 3–5 times per week
• Maintaining a healthy weight
• Reducing sugar and alcohol intake
• Avoiding smoking

Getting screened annually — especially if you’re over 40 or have a family history

You’re Not Powerless

Yes, Type 2 diabetes is common, but it is not inevitable.
When you understand the risks, recognize the signs, and make informed choices, you can prevent, manage, or reverse this condition.

Your health is your greatest wealth. It’s never too late to take control.

Take Action Now

• Book a check-up
• Start a walking routine
• Share this article with someone who needs it

Your future self will thank you.

Need Help?

If someone you love has diabetes and needs support, Lyn Home Care is here for you.
We offer compassionate, professional home care services in Nairobi and personalized home health care services for people living with chronic conditions.

Book your free consultation today — we care for your loved ones like family.