Diabetes, how to reduce its risk

Pre-diabetes, where one’s blood sugar level is higher than normal but not yet high enough to be classified as type 2 diabetes, could become the dreaded condition in eight years or less without intervention. And that is not all.

Those who are pre-diabetic are also at greater risk of developing heart disease or stroke.

The good news is that the onset of type 2 diabetes can be prevented or at least delayed with lifestyle intervention.

The Health Promotion Board has lifestyle intervention tips on how to reduce, by half, the risk of developing type 2 diabetes.

Also, if you are diabetic, you can have good control over blood sugar levels with:

EAT HEALTHYLocal diets contain largely refined carbohydrate foods such as white rice, white bread and noodles, which have been linked to an increased risk of type 2 diabetes.

In healthy eating, cut down on refined carbohydrates and opt for whole grains which are rich in fibre, vitamins, minerals and phytochemicals (beneficial plant substances).

They have a low glycemic index to slow the spike in blood glucose level and keep you feeling full longer to minimise snacking and weight gain.

Also cut down on sugar, especially in sweetened drinks, another significant source of empty calories, which will lead to weight gain and high blood sugar levels.

EXERCISE MORE

There is a positive relationship between physical activity and prevention of type 2 diabetes.

Accumulating the recommended amount of physical activity per week can reduce high blood pressure and lower blood choles- terol levels.

A study has shown that it reduces the risk of type 2 diabetes by up to 58 per cent – especially among those at high risk of developing the disease, such as those with a family history of diabetes or who are overweight with a body mass index of 23 and above.

It also helps to reduce the risk of cardiovascular diseases and colon and breast cancers.

For an inactive adult who takes 3,000 to 5,000 steps a day, walking the recommended 7,500 to 10,000 steps daily has been shown to reduce high blood pressure, help with glucose control for those with type 2 diabetes, lower blood cholesterol levels and lead to a 19 per cent reduction in the risk of death from any cause.

Physical activity among those with type 2 diabetes is associated with a lowered risk of heart disease and death, possibly through the positive effect of lowering blood pressure and total cholesterol.

Walking: It is a recommended form of exercise for those with type 2 diabetes, especially those who have not been active.

LOSE WEIGHT

Start with a modest weight loss of 5 to 10 per cent of body weight. According to the National Nutrition Survey 2010, Singaporeans are, on average, consuming about 2,600 calories daily, exceeding the recommended intake of calories by an average of 300 calories.

Maintaining caloric balance with regular physical activity and appropriate calorie intake can prevent weight gain or achieve weight loss.

STOP SMOKING

Smoking worsens the narrowing of blood vessels, reducing blood flow to many organs which can lead to serious complications.

CUT DOWN ON ALCOHOL

Drinking alcohol interferes with meal plan and blood glucose control. Especially for those taking insulin or medicine for diabetes.

REGULAR HEALTH SCREENING

Those at risk, with a family history of diabetes or who are overweight (body mass index of 23 and above), should go for screening before they are 40 years old.

If their screening results are normal, it should then be done once every three years.

Regular health screening for diabetes is recommended once every three years from the age of 40 for those who are not at risk.

 Read the full post in The Straits Times