5 Tips for Managing and Preventing Diabetes

There are about 3.6 million people in Malaysia who suffer from diabetes, an illness that is becoming increasingly common and is also highly preventable. This is more than 15% of the Malaysian population, way above the global average of 2.8%. Nevertheless, With lifestyle changes, diabetes can be managed and prevented.

Aim for a healthy weight

When you have extra weight, this can cause an increase in blood sugar. Maintaining a healthy weight can keep your blood sugar at more normal levels and better overall health.

Exercise

Exercise is very important when it comes to managing or preventing type 2 diabetes. Regular exercise can help lower weight, lower stress levels, blood pressure, cholesterol and triglyceride. Even just by adding in walks into your day can make a difference. Aim for 30 minutes of aerobic exercise at least four times a week.

Diet

Having a healthy diet is a lifestyle change, and that can be hard for people.

Keep carbs in check. This is a very distinct challenge for us Malaysians as rice is our main staple but note that carbs tend to affect your blood sugar the most. Know how many carbohydrates are in the food you’re eating to keep them at the level you need to be for managing your blood sugar.

Avoid processed sugar. Sugar in the form of sucrose or high fructose corn syrup can spike blood sugar rapidly. For people with diabetes, it is especially dangerous.

Be on top of your schedule

Diabetes requires an everyday awareness as well as a schedule when it comes to medication and insulin. If you have trouble remembering to take your medication or test yourself regularly, try setting reminders on your phone or keep a calendar near by. Consistency can make all the difference.

Try acupuncture

Neuropathy is one result of diabetes, acupuncture can help reduce this nerve pain by boosting the release of endorphins, the body’s natural pain reliever. Acupuncture has almost no side effects and is a great complementary option to reducing chronic pain.

Bonus tip

Here are some TCM dietary therapy based recipes that are diabetic friendly and help relieve the symptoms:

  1. Symptoms: fatigue, lassitude, abdominal bloating, loose stool, a pale tongue with white coating, and a fine weak pulse

    Recipe: Rice porridge with common yam and lotus seed – Boil a suitable amount of rice, yam and lotus seeds until all are very soft. The final consistency should be of a thick soup

  2. Symptoms: fatigue, weakness, soreness in low back and knees, feverish sensation on the palms and soles, a cold sensation on the backs of the palms and soles, a pale tongue, and a deep fine pulse

    Recipe: Walnut and black bean porridge – Wash 50g black bean and 100g millet. Cook it with 30g walnuts and water until the consistency is thick and all the ingredients are cooked well

5 Tips To Help Manage And Prevent Diabetes
Tagged on:         

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: