Diabetes? How Can I Stay Clear From It?
Globally, the number of people with diabetes is rising yearly, including Singapore. Let us explain diabetes and share some tips for you to prevent it.
What is diabetes?
Diabetes is a long-term medical condition where the blood sugar level is higher than usual for most of the time. It occurs when the pancreas does not produce enough insulin or when insulin does not work effectively. Insulin is a hormone that reduces the blood sugar levels. Diabetes is classified as type 1 and type 2.
Diabetes – People with type 1 diabetes cannot produce enough insulin to control their blood sugar levels because the immune system has destroyed the insulin-producing cells in their pancreas. They need insulin treatment to control their blood sugar level.
Diabetes – About 90 per cent of people with diabetes have type 2 diabetes. They can produce insulin but do not respond to it effectively. Type 2 diabetes is treated with diet, exercise, and medicines including insulin.
Smoking increases the risk of diabetes and many health issues. We encourage all smokers to kick the habit and seek professional support if you need help in quitting tobacco.
Adopt a healthy diet
Eat more whole grains, vegetables, fruits, and lean proteins. These are rich in essential vitamins, minerals, and chemicals that reduce the risk of diabetes and improve blood sugar control in people with diabetes. Be mindful of portion control to avoid overeating.
Give sugar a miss
Frequent consumption of beverages with sugar increase the risk of diabetes. Healthier beverage choices include plain water and coffee or tea without milk and sugar.
Get up and get moving
Regular exercise helps to lower weight and blood sugar levels. Aim for at least 150 minutes of physical activity weekly.
Good vs bad fats
Good fats found in liquid vegetable oils, nuts, and seeds can ward off type 2 diabetes while trans-fats increase the risk.