Diabetes is a serious problem in Malaysia. According to the Obesity Prevention Council, an alarming 3.6 million adults are estimated to be affected by diabetes in Malaysia. In fact, the Prime Minister Najib Razak has even gone as far as to suggested that the price of sugar be increased to help reduce the risk of diabetes among Malaysians.
Diabetes is a metabolic disease in which the person has high blood glucose – either from inadequate insulin production or the body’s cells do not respond properly to insulin, or both. Patients with high blood sugar would often experience frequent urination, and will become increasingly thirsty and hungry.
There are two common types of diabetes – Type 1 and Type 2 diabetes.
Type 1 diabetes is when the body does not produce insulin, and many scientists believe that this is caused by certain genetics. People generally develop type 1 diabetes in their late teenage years, early adulthood or in their 40s. Patients require regular insulin injections for the rest of their lives and must follow a special diet.
Type 2 diabetes takes place when the body does not produce enough insulin to properly function, or the cells in the body to not react to insulin. Type 2 diabetes is the most common form of diabetes and unfortunately, people who are overweight or obese have a much higher risk of developing type 2 diabetes.
Fortunately, diabetes is a chronic disease that can be prevented, and for those affected, one can easily manage to delay or prevent its complications. To prevent diabetes, it’s important for you to maintain a healthy lifestyle and make better choices in your diet.
Here are some important tips to help you make wiser choices to lower your risk of diabetes.
[Disclaimer: Does not to apply to genetic diabetes]
1. Ditch the soda
Researchers from Imperial College London reported that drinking just once can of non-diet soda can raise your risk of developing type 2 diabetes by 22%. So imagine just how much you’re putting your body at risk when you indulge in a can of soft drink each day. Scientists believe that sugary soft drinks may have a direct impact on diabetes risk. So replace your soda with a cup of iced sweet tea instead.
2. Follow the “3:3:3 Rule”
The 3:3:3: is a simple exercise formula that doctors recommend. It is an easy schedule to follow that includes exercising three times a week for at least 30 minutes, with the goal of losing up 300 calories in a session. Your workout should include a moderate-intensity aerobic actibity such as cycling, fast walking, or even swimming.
3. Have a balanced meal
A proper balanced meal should consist of 70% of protein, and 30% of carbohydrates. Start cutting the quantity of rice on your plate and replace the remaining amount with more lean meats and vegetables.
4. Get sufficient sleep at night
Sleep is an important part of a healthy lifestyle as it allows your body to rest and regenerate your body internally. Researchers also have evidence that sleep deprivation could lead to pre-diabetec state. Researchers say that the body’s reaction to sleep loss can resemble insulin resistance, a precursor to diabetes. High blood sugar is also linked to sleep problems. Diabetes can cause sleep loss, so if you seem to have problems falling asleep at night, it’s time to see a doctor.
5. Stick to whole grains
Whole grains is aid to help maintain blood sugar levels, which in return, reduces your risk of diabetes. Try replacing your carbohydrates with whole grains such as whole wheat breads, pasta and even brown rice.
6. Double-up on protein
Protein can reduce your risk of diabetes by improving your blood sugar level. It’s also great if you’re trying to work on your weight loss goal as it helps you feel full during meals since it takes a longer time to digest.
7. Go for good fats
Replace your fats with the good ones like polyunsaturated fats found in liquid vegetable oils, nuts, and seeds as they’re known to ward off type 2 diabetes. Omega-3 fats are not known to protect you against diabetes, but they are known to help keep your heart healthy.
Diabetes can be diagnosed with a simple blood test. Visit your nearest physician today to learn more about diabetes and how you can curb it.
