Did you know that over 400,000 people live with diabetes in Singapore? The lifetime risk of developing diabetes is 1 in 3 among Singaporeans, and the number of those with diabetes is projected to surpass one million by 2050.
To take on the diabetes prevalence in Singapore, we should try to incorporate some healthy lifestyle changes for diabetes management. Instead of relying on medications.
Eat a healthy diet
Prefer more whole fruits, vegetables, whole grains, and lean proteins in your diet. Go for fats from healthy sources like avocados, nuts, and olive oil. Avoid refined carbohydrates and hidden sugars. Check food labels for hidden sugars in the ingredients list. Your body needs fats, carbs, and proteins to function, so make sure you choose the healthiest ones.
Losing just 5-10% of your body weight can control your blood sugar level, reduce your cholesterol level and lower your blood pressure. This will also reduce the risk of developing other health complications such as heart disease and will keep you healthy.
Exercising 30 minutes a day can reduce blood sugar levels, improve insulin resistance, and regulate your blood pressure and cholesterol levels. If you can find 60 minutes per day to exercise, it can help you lose weight.
Be committed to your fitness by finding a partner who supports your goals and try interesting ways to meet and beat your step counts during the day.
Test your blood sugar
By testing your blood sugar regularly, you will realize that certain activities lower your blood sugar, and eating certain foods raise it. These patterns can help you plan your diet and activities to keep blood sugar levels in check.
Get enough sleep
Getting less than eight hours of quality sleep every night can disrupt the balance of insulin hormone and blood sugar. Try avoiding alcohol, caffeine, and spicy foods at night and lowering the temperature of the bedroom at night to induce sleep. Lastly, maintain a sleep routine by going to bed and rising at the same time every day.
Stress is shown to raise blood sugar levels. So, a diabetic needs to avoid stressful situations and be calm. Meditation and yoga will help.
Get Regular Check-ups
Many complications of diabetes are “silent” and present no symptoms. Regular blood work to check cholesterol and kidney function will help your doctor see problems in the early stages.
Natural Dietary Supplements
It is always good that the foods we eat provide the required vitamins and minerals. However, more and more people are turning to alternative medicines and supplements. Supplements should not be used to replace standard diabetes treatment. Doing so can put your health at risk.
Chromium, Vitamin B1, Alpha lipoic acid, Fenugreek, Cinnamon, Resveratrol, and Magnesium are some of the commonly used ingredients in supplements. It is important to talk to your doctor before using any supplements.
You should always consult your doctor about any drugs, herbal products, or alternative and complementary treatments to make sure they’re not going to interfere with your treatment or cause other problems.