In Singapore, diabetes has been a growing health concern, affecting a significant portion of our community. But the good news? Preventing or managing it doesn’t have to mean radical life overhauls or extreme diets. The tiny tweaks and consistent choices we make every single day can help in diabetes prevention.
Think of it as building your personal collection of simple habits that cumulatively make a positive difference to your blood sugar control and overall health. Here are some small changes, especially around food and lifestyle, that can significantly lower your diabetes risk.
Understanding Diabetes: More Than Just Type 2
Before we jump into habits, it’s helpful to understand what diabetes actually is, as it’s not a one-size-fits-all condition.
- Type 2 Diabetes: This is the most common form, typically linked to lifestyle. It occurs when the body either doesn’t produce enough insulin (the hormone that regulates blood sugar) or can’t use the insulin it produces effectively (insulin resistance). This leads to high blood sugar levels. Lifestyle changes, including diet and physical activity, play a crucial role in preventing and managing Type 2 diabetes.
- Type 1 Diabetes: This is an autoimmune condition. It happens when the body’s immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas. People with Type 1 diabetes need daily insulin injections to survive. It’s not caused by lifestyle factors and often appears in childhood or young adulthood, though it can develop at any age.
- Gestational Diabetes: This develops in some women during pregnancy. While it usually resolves after childbirth, it increases the mother’s and baby’s risk of developing Type 2 diabetes later in life. Managing diet and blood sugar during pregnancy is vital.
Simple Habits, Big Impact
Regardless of your risk or current status, small, consistent daily habits are your most powerful allies against diabetes.
- Smart Food Choices: Fuelling for Stability
It’s not about strict diets, but about intelligent eating patterns that keep your blood sugar steady and your body nourished.
- Prioritise Whole Foods: Lean into foods in their most natural state – whole grains (brown rice, quinoa, wholemeal bread), plenty of colourful vegetables, fruits, and lean proteins (fish, poultry, tofu, legumes). These are rich in fibre, which slows sugar absorption.
- Mindful Carb Portions: Carbohydrates directly affect blood sugar. Focus on quality carbs (complex, whole-food sources) and be mindful of your portion sizes, especially for staples like rice and noodles. Pairing carbs with protein and healthy fats helps slow digestion.
- Limit Sugary Drinks & Processed Foods: These are often “empty calories” that cause rapid blood sugar spikes with little nutritional value. Opt for water, unsweetened tea, or naturally flavoured water instead.
- Build Balanced Plates: Aim for a plate that’s roughly half non-starchy vegetables, a quarter lean protein, and a quarter complex carbohydrates.
- Move More, Sit Less: Micro-Movements Matter
You don’t need to be a gym enthusiast. Integrating more movement into your daily routine makes a significant difference to insulin sensitivity and blood sugar.
- Break Up Sitting: Aim to stand up and move for 3-5 minutes every hour, especially if you have a desk job. A short walk to the pantry, a quick stretch, or even doing calf raises at your desk adds up.
- Incorporate Active Commutes: Take the stairs instead of the escalator, or walk an extra bus stop.
- Find Joy in Movement: Whether it’s brisk walking, cycling, dancing, or swimming, choose activities you genuinely enjoy to make consistency easier.
- Prioritise Quality Sleep: Rest for Regulation
Sleep is often overlooked, but it’s vital for blood sugar control. Poor sleep can disrupt hormones that regulate appetite and insulin sensitivity, making it harder for your body to manage blood sugar effectively.
- Aim for 7-9 Hours: Create a consistent sleep schedule, even on weekends.
- Wind Down Routine: Avoid screens before bed, create a dark, quiet, cool sleep environment.
- Manage Stress Effectively: The Cortisol Connection
Chronic stress elevates cortisol, a hormone that can raise blood sugar levels and contribute to insulin resistance.
- Find Your Calm: Be it mindfulness meditation, deep breathing exercises, short walks in nature, or listening to music, find and do what helps you de-stress.
- Set Boundaries: Learn to say no to overwhelming commitments and protect your personal time.
- Stay Well-Hydrated: Simple, Yet Powerful
Drinking enough water helps your kidneys flush out excess sugar through urine. It also helps prevent dehydration, which can impact blood sugar concentration.
- Carry a Water Bottle: Make it easy to sip water throughout the day.
- Choose Water First: Opt for water over sugary drinks or juices.
Knowing Your Numbers: Your First Step
While these daily habits are powerful, knowing your personal risk and blood sugar levels is the crucial first step. Many people live with prediabetes or early Type 2 diabetes without symptoms. Regular health screenings can detect these early, giving you the chance to make timely lifestyle adjustments and even reverse prediabetes.
Taking proactive steps with simple daily habits and being aware of your health numbers empowers you to significantly lower your diabetes risk and live a healthier, more vibrant life.
If you have concerns about your diabetes risk, or wish to schedule a health screening to understand your blood sugar levels and overall health, Doctor Anywhere’s experienced doctors are here to provide comprehensive advice and support.
[Book a Consultation with a DA Doctor]
[Explore our SG60 Health Screening Options]
