No Sugarcoating: Facts about Prediabetes

No Sugarcoating: Facts about Prediabetes

Diabetes is a serious health condition that will adversely affect your life. People with diabetes have increased risks of numerous health complications because diabetes will affect the major organs, including the eyes, kidney, foot, and heart. Prediabetes, on the other hand, is an intermediate state – think of prediabetes as the middle. People with prediabetes have blood sugar levels above the normal range but still below the diabetes level. Having prediabetes will put you at a greater risk of developing diabetes, heart disease and stroke. However, the good news is that prediabetes is reversible!

Do I have prediabetes?

It is important to check whether you should get tested for prediabetes with your doctor. Certain people may have a higher risk of developing prediabetes. This includes:

• Being overweight/obese
• Age 40 years and older
• Family history of diabetes (parents, siblings)
• Have high blood pressure
• Not physically active
• For women: Have history of gestational diabetes (diabetes during pregnancy)

I have prediabetes: What do I do now?

Fortunately, prediabetes is a reversible condition. It is not too late yet. Take PREdiabetes as “PREvent diabetes”. If you are a pre-diabetic, you need to get on with a healthy lifestyle change. Eat a nutritious diet, be physically active and start to lose weight (for those who are currently overweight/obese). Here are some lifestyle tips to help prevent diabetes:

• Control your food portion in every meal. Half of your plate should be filled with fruits and vegetables, one quarter filled with protein foods (such as lean chicken breast, fish, tofu), and one quarter filled with rice/noodle/bread/potato.
• Choose whole grains whenever possible. That means more brown rice, wholemeal bread, oats and less white rice and white bread.
• Limit sugary foods. Best to cut down on sweet drinks, pastry & candies. Choose healthy desserts such as fruits.
• Exercise at least 30 minutes, 5 days a week
• Monitor your blood sugar to keep your sugar level in check. Talk to your pharmacist about this.Prevention is indeed better than cure! Let’s get started today- make small yet significant changes to your life!