Last Friday, the Straits Times revealed a worrying report about diabetes in Singapore, that one in three Singaporeans will develop it by the time they are 69.
Quoting Professor Chia Kee Seng, the dean of the Saw Swee Hock School of Public Health.
'It is no longer a question of 'if I will get diabetes', but 'when I will get diabetes.'Diabetes is serious business. A diabetic patient has to be placed under medication for the rest of his lifetime as there is no cure. If diabetes is not adequately controlled, it can lead to a significantly higher risk of developing further health complications, leading to blindness, kidney failure, nerve damages, gangrene on feet leading to amputation, impotence, heart diseases and more.
There are 2 types of Diabetes, Type 1 and Type 2. Type 2 is the more common form of diabetes. It generally appears later on in life and is preventable, unlike Type 1 which is caused by genetics.
Type 2 Diabetes is characterised by the body not producing sufficient insulin, or the insulin is not working properly. Insulin breaks down glucose to be used for energy. If you have insufficient working insulin, your body will have problems breaking down glucose, which leads to high sugar levels and in turn, health problems.
What increases the risk of getting Type 2 diabetes?
Age and ethnicity: The older you are, the higher your risk is. In the
Genetics: If immediate family members have diabetes, the risk is increased.
Obesity: Overweight people who lead sedentary lifestyles have a high risk in contracting diabetes.
Specific conditions:
Those who have been diagnosed with Cardiovascular problems and stroke, Impaired fasting glycaemia (IFG) and Impaired glucose tolerance (IGT) and severe mental health problems develop higher probability of contracting Type 2 diabetes.
A woman may become temporarily diabetic during pregnancy, a condition known as gestational diabetes. This may contribute to a higher risk of developing Type 2 later on. Giving birth to a large baby is a risk factor too.
Fortunately, with the right diet and exercise, Type 2 diabetes isn’t hard to prevent, nor is it difficult to keep under control.
A Balanced Diet
To prevent your blood sugar level from fluctuating, you need to eat healthily, and consume about the same amount of food per day and at the same time. Do not over-eat or attempt to diet. Never skip meals, as this will lead to aggressive fluctuation of your blood glucose levels.
If you adhere to the same portion sizes and eating times per meal, you should be eating the same mix of carbohydrates, proteins and fats each day.
Fiber helps to control blood glucose. Therefore, it is good to include in your diet a variety of grains, fruits and vegetables. Brown rice has more fiber than white rice.
To know what kind of food you should eat and how much, a good way is to reference the food pyramid. There are four tiers – at the base are foods rich in carbohydrates (e.g. rice, bread, grains). The next tier is fruit and vegetables. This is followed by protein-rich foods like meat, fish and cheese. At the top are fatty foods. Follow the pyramid and eat more of the foods below and less of those on top and you will have a well-balanced diet.
Contrary to some misconceptions about diabetes, you do not have to avoid sugar or unhealthy foods like plague, as long as within healthy levels. Neither do you need a special diet. You should eat like how any health-conscious person would.
If in doubt, consult your doctor or a dietician to help you tailor a meal plan.
Exercise
Regular physical activity is important for a person with diabetes. The benefits of exercise include:
- controling your blood glucose
- keeping your weight down
- keeping your blood pressure down
- raise your HDL (High-density lipoprotein), good cholesterol levels
- lower your LDL (Low-density lipoprotein), bad cholesterol levels
Reducing or stopping alcohol and tobacco consumption are a given for anyone who wishes to regain health.
Seek Medical Treatment
As mentioned earlier, a diabetic patient has to be placed under medication for the rest of his life to keep the diabetes under control. Your health care provider will guide you to monitor your blood glucose levels, and provide oral medication or insulin to help you to control your blood glucose levels.
As the risk of heart problems is higher in a diabetic patient, monitoring of blood pressure and cholesterol levels is important in diabetes management. Your doctor may also prescribe medication to keep your blood pressure and cholesterol at healthier rates. Nevertheless, it is never good to get dependent on medication, so it is essential to complement medication with a healthy diet and regular exercise.
While diabetes is not good news, it is not the end of the world either. One can still lead a normal and fulfilled life while under medication. Check out this list of famous people with diabetes!
Life goes on, with or without diabetes. Get as much happiness as you can out of it by keeping your condition under control!
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