5 Tips to Fight Diabetes
Did you know? One in three Singaporeans has a lifetime risk of developing diabetes.
A chronic medical condition such as diabetes can lead to serious complications like kidney failure, stroke and blindness.
Let’s fight diabetes by eating right, embracing an active lifestyle, and taking control of your health.
Tip 1: Fibre to the rescue!
Low fibre intake raises your risk of diabetes. Increase your fibre intake to lower glucose levels, decrease appetite,
increase satiety and most importantly, protect yourself against diabetes!
Make simple switches:
- whole grain breads
- brown rice
- oatmeal or bran-based cereals
- “p” fruits (peaches, pears, and prunes)
- green leafy vegetables
- legumes such as kidney, garbanzo, lentil, and black beans which carry 5 to 8 grams of fibre per half cup serving
Tip 2: Blood sugar friendly food
Keep your blood sugar levels at a healthy level with healthy fats and complete proteins.
Bonus - they are also known to provide substantial mood boost!
Add these to your diet:
- Lean meat such as skinless chicken or turkey
- Nuts like almonds, walnuts and cashews
Tip 3: Limit soft drinks intake
The maximum recommended sugar intake for an average Singaporean is 11 teaspoons a day (1 teaspoon = 5g of sugar = 20kcal).
So, you do not have to go cold turkey on soft drinks. Start by selecting drinks with the Healthier Choice symbols. Try cutting back by a quarter in the first week, half the second week and so on until you can quit soft drinks completely. #achievementunlocked
Quench your thirst with these:
- Good ol’ plain water
- Spruce up water by adding slices of your favorite fruits and veggies
- — lemons, oranges, watermelon, cucumber, mint, or limes
- Drinks with healthier choice label
- Tea and Coffee without sugar (That’s your Teh O kosong and Kopi O kosong!)
- Low-fat, unsweetened soy beverages
Tip 4: Weave in workouts
We should ideally clock in at least 150 minutes of physical activity a week. With the average Singaporean clocking an average of 45.6 work hours a week, finding time to work out when you are swamped can be extremely challenging. Check out these simple workouts that gets your body moving without taking too much of your time!
- Roll out of bed with a set or two of push-ups and lunges. They will leave you feeling energized.
Consider this your new alarm clock!
- Select a quick exercise circuit and mix it in during commercials of your favourite TV show.
In a 30-minute episode, you can get up to 9 minutes of exercise in!
- Wind down with relaxing exercises such as yoga and stretches before you call it a night.
Tip 5: Go for medical check-ups regularly
As the old saying goes: “Prevention is better than cure”.
Regular medical check-ups can diagnose potentially serious ailments early on before they become severe medical problems. With the Screen for Life programme, Singaporeans can get a basic health screening for as low as $5!
As mentioned by our PM,"Don't take the attitude that it is better not to know.
You must want to know, because if you know about your condition, you can do something about it."
Every day is an opportunity to make healthy choices.
Take charge of your routines today and you will see the pay-off in better health and well-being in a matter of time!