After knowing the impact of diabetes, it’s important that we should start making some positive changes to our current lifestyle. Studies have shown that the risk of diabetes can be reduced through a healthy diet, being more active and losing weight.

Some of the recommended prevention steps that we can take:-

:• EAT A WELL-BALANCED DIET

Go for a heart-healthy diet based on fruits, vegetables and whole grains, and is low in saturated fat, cholesterol and sodium. Cut down on daily calorie intake if you are overweight or obese. Most calories come from fatty foods and those prepared through frying

.• GET PHYSICAL

Aim for at least 30 minutes of physical activity at least three times per week (if not every day). You will need to exercise more frequently (and for a longer duration) if you are overweight or obese, to lose weight

.• MAINTAIN A HEALTHY WEIGHT AND WAIST CIRCUMFERENCE

Being overweight (especially around the abdomen) increases risk of developing Type 2 diabetes and coronary artery disease. As a rule, maintain BMI (Body Mass Index) at about 18-23 kg/m2. For Asians, the waist circumference should be less than 90 cm for men and less than 80 cm for women

.• CHECK THE BLOOD LIPIDS PROFILE

A high level of blood cholesterol (LDL-cholesterol or “bad” cholesterol) increases risk of developing heart disease. This is made worse if you also have low levels of HDL-cholesterol or “good” cholesterol.Ideally, you should keep that level of LDL-cholesterol less than 3.0 mmol/L and the “good” cholesterol (HDL-C) higher than 1.02 mmol/L for men or greater than 1.3 mmol/L for women.

• KEEP BLOOD PRESSURE IN CHECK

High blood pressure leads to a variety of cardiovascular complications. Check blood pressure at least once every two years and aim to keep it low (130/80 mmHg or less) irrespective of your age.

• ATTEND REGULAR MEDICAL CHECKUPS

Regular medical examinations can detect and treat early cases of diabetes and heart disease.

If you are at a higher risk of developing diabetes (for example, if you are overweight or obese, have a positive family history or have diabetes during pregnancy) or your blood glucose level is slightly higher than normal, your doctor may arrange for an Oral Glucose Tolerance Test.

• STOP SMOKING

If you smoke, stop now !. The tobacco from cigarettes causes blood vessels to narrow and reduces blood supply to vital organs, such as the heart. Smoking will also increase and worsen atherosclerosis.

• REDUCE STRESS

Recent studies suggest that work-related stress is on important factor for the development of Type 2 diabetes and other components of the metabolic syndrome that may lead to heart disease.

Regular exercise, pursuing a hobby, practising yoga and meditation or regular praying are examples of stress-reducing activities that you may want to adopt to reduce risk of developing (Type 2) diabetes and heart disease.

(Source: NST 24-3-07)