Studies have shown that over 11% of adults in Singapore have diabetes. While type 1 diabetes is largely unpreventable, type 2 diabetes can be thwarted by early intervention.
You could be diagnosed with pre-diabetes if the sugar level in your blood is higher than it should be. A pre-diabetic may experience many of the same risk factors as someone with type 2 diabetes. Fortunately, having pre-diabetes doesn’t mean you’ll necessarily develop diabetes.
With a proper treatment plan and some firm changes made in your lifestyle, your blood sugar levels can be reduced. Here are some tips you can use to reverse pre-diabetes and prevent or impede type 2 diabetes:
- Eat healthy foods
According to Singapore’s “My Healthy Plate” guidelines, we should consume at least half a plate of fruits and vegetables – 5 to 9 servings a day. Certain fruits and vegetables can aid in resisting insulin, which is helpful for blood sugar regulation. You’re also advised to include foods in your diet that are nutritious and low in calories, like nuts, whole grains, and olive oil. You can even experiment with a plant-based diet to lower your cholesterol and improve insulin sensitivity.
- Exercise more
The recommended amount of exercise a Singaporean adult should partake in is 150 minutes a week. Moderately vigorous aerobic activities like cycling or brisk walking should suffice for at least 10 minutes at a time. Alternatively, you could even do half an hour of increasingly brisk exercises like running, swimming, or jogging thrice a week. The best part is that you’ll be able to tailor your exercise regime to a pace that best suits you. The important part is doing it.
However, if you have a medical condition and are planning to start a regular exercise routine after a long period of inactivity, it is recommended to consult a doctor first.
- Manage your stress
Severe levels of stress can affect your physical well-being alongside with your mental health. It can slow down your immunity and make you vulnerable to many conditions. Additionally, hormones, like cortisol, released when stressed, can lead to weight gain and increased blood sugar levels.
Managing your stress can be a long process, but with practice and commitment, it is more than possible. You can try meditation, breathing exercises, or any relaxing activity that makes you happy to keep your anxiety in check.
- Avoid unhealthy habits
Having unhealthy habits can affect your health and increase the chances of contracting type 2 diabetes. For instance, smoking can disrupt the insulin in your body from working normally, raising your blood sugar levels. Quitting can be highly beneficial in this case.
Binge drinking can also be very harmful to those who are pre-diabetic. It leads to an inflamed pancreas that will no longer be able to secrete insulin, which means difficulty regulating the sugar levels in your blood. Those hoping to reverse their pre-diabetic condition should limit alcohol consumption to one drink a day for women, and two for men.
A pre-diabetes diagnosis may seem harrowing and life-threatening, but it is entirely revocable, especially if you are dedicated to pursuing a healthier lifestyle. Many who frame this condition as a wake-up call find their well-being and quality of life greatly improved. And by following these tips, so can you.
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