Prevent Diabetes by Making a Lifestyle Change

Once common in Western societies owing to the surplus of food and sedentary lifestyles, diabetes is now becoming Asia's scourge. To demonstrate this fact, Hong Kong has the most number of sufferers in the world in percentage basis, with 12% of its population diagnosed with diabetes. Other countries, such as Singapore and Taiwan, have steadily rising rates of diabetes. The worse thing is, it is predicted that in less than 10 years, 61% of the estimated 140 diabetes sufferers would be Asian.

Diabetes is a silent killer. Caused by the body's inability to metabolize sugar due to low levels of insulin, diabetes causes dangerous fluctuations in blood sugar. The abnormally high levels of blood sugar causes a constellation of illnesses, from kidney failure to slow healing of wounds that trigger gangrene to blindness and even coma. Diabetes is a life-long illness once diagnosed; treatments could never cure it except slow down the development of its more serious symptoms.

Diabetes has both strong hereditary and environmental components. While people can't do much about their genes, making timely lifestyle changes could delay or even stop its onset. These are some lifestyle changes that could reduce the risk of getting diabetes. These are simple, but there are no shortcuts.

Eat a lot of fiber. Meals should include vegetables and whole grains. Eating foods with lots of fiber like cereals prevent the dangerous spike in blood sugar that precipitates diabetes. Nutritionists recommend eating 20 to 35 grams of fiber daily.

Exercise. Moderate workouts of 30 minutes or more, five times a week, dramatically reduce diabetes risks. Try doing brisk walks, swimming, and engaging in sports.

Reduce. Obesity is one of the factors that increase diabetes risk. A five to seven percent weight loss can help in warding off the disease.

Be tested. Especially for overweight people, regular testing pays. Tests normally monitor glucose in urine. Don't wait until symptoms of constant thirst, easy bruising, blurred vision or tiredness appear. Get tested and make lifestyle changes as soon as possible.

Sources:
"Rates of Diabetes in Asia on Rise, Experts Warn", CBC News
"Asia Faces Diabetes Explosion", BBC News
"Diabetes Symptoms: When to Consult your Doctor", MayoClinic