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The Rising Concern of Diabetes in Maturing Individuals
Diabetes, particularly Type 2, poses a significant health risk for maturing individuals, including women going through perimenopause and menopause. With one in four Singaporeans aged 40 and above battling chronic diseases like diabetes, it is crucial to understand and mitigate these risks. Our lifestyles, especially during festive seasons like Christmas and New Year, often lead to overindulgence, affecting our health.
How Overindulgence Impacts Health
Excessive eating and drinking can lead to serious health issues such as diabetes, gout, high blood pressure, heart disease, and low oxygen levels. This is particularly concerning during festive periods when high-blood pressure and gout, caused by overconsumption of red meat, seafood, and alcohol, become more prevalent.
Diabetes: A Key Concern
Type 2 diabetes is a common health issue, especially as we get older. It happens when our body struggles to handle sugar properly because it doesn't make enough insulin, a hormone that helps turn sugar into energy. If not managed well, it can lead to serious health problems.
This is particularly true for late-onset Type 2 diabetes, which often shows up in older adults. It is tricky because it can develop without obvious symptoms, so you might not realize there is a problem until it is quite serious. But the good news is, there are ways to lower your risk and keep your sugar levels in check.
By staying informed and taking the right steps, you can tackle the challenges of diabetes and keep yourself healthy.
Monitoring and Prevention: Essential Steps
Managing and preventing diabetes, especially Type 2, involves a mix of regular health monitoring, lifestyle changes, and staying informed. Here are some essential steps to consider:
Regular Health Monitoring
Using devices like BUZUD’s Blood Glucose and Uric Acid Monitoring System, individuals can keep track of blood sugar levels and gout-related uric acid.
Lifestyle Adjustments
Exercise Regularly: Keeping your blood sugar in check can be as easy as staying active with some simple exercises. And don't worry, we're not talking about tough gym routines or heavy lifting. Just basic activities, like going for a brisk walk around your neighborhood or doing some light exercises at home, like squats, can really help. These kinds of easy exercises are great because they help your body use sugar better. When you are active, your cells become better at grabbing sugar from your blood and using it for energy. This means your blood sugar levels can come down naturally. So, a little bit of moving around every day can go a long way in keeping you healthy and energetic.
Stay Hydrated: Drinking plenty of water is key. It helps manage blood sugar levels by flushing out excess sugar through urine. Remember to limit sugary drinks, which can spike your sugar levels.
Healthy Eating: Our blood sugar levels rise after eating carbohydrates. But not all carbs are the same. It's important to differentiate between simple and complex carbs.
Simple Carbs to Avoid - These are found in foods like white bread, pasta, and sugary snacks. They break down quickly in your body, leading to rapid spikes in blood sugar.
Opt for Complex Carbs - These carbs are better for blood sugar control. They are found in foods like quinoa (also high in protein), brown rice, and other whole grains. They should be included in your diet in moderation. Examples include whole grains such as brown rice and soba noodles, legumes such as chickpeas
The Role of Fiber - Fiber plays a crucial role in managing blood sugar. Since it's not digested by your body, it doesn’t cause your blood sugar to spike. It also helps you feel full for a longer period, reducing the urge to snack frequently.
Fiber-Rich Foods: Incorporate fiber-rich foods into your diet. This includes fruits like apples and oranges, vegetables like broccoli and carrots, and beans, legumes, and nuts. These foods not only help control blood sugar but also support overall digestive health.
Get Quality Sleep: Aim for 7 to 9 hours of restful sleep each night. Poor sleep can affect how your body handles sugar and can increase the risk of developing diabetes.
Here are some ways to improve your sleep quality:
Dim the Bright Lights
Listen to Soothing Music or White Noise
Exercise Regularly
Avoid Alcohol
Cut Down on daily caffeine intake
Drink non-caffeinated drinks such as Chamomile
Use all organic lavender essential oil
Manage Stress: High stress can affect blood sugar levels. Activities like yoga, meditation, or even simple breathing exercises can help keep stress in check.
Education and Awareness
Learn About Diabetes: Understanding diabetes, its symptoms, and effects can empower you to make healthier choices. Attend workshops, read up on the condition, or join support groups.
Community Engagement: Participate in community events or online forums focused on diabetes awareness and prevention. Sharing experiences and tips with others can be incredibly helpful.
Preventative Healthcare
Regular Doctor Visits: Schedule regular check-ups with your healthcare provider, especially if you have risk factors for diabetes.
Preventative Screenings: Along with blood sugar, get screened for other related conditions like cholesterol levels and kidney function.
Check your Blood Glucose Regularly: Checking your blood glucose regularly is vital for diabetics, but is also a good health check for anyone, especially if your family has a history of diabetes. People who are 45 years and above, who are overweight, or have high blood pressure should also check their blood glucose every now and then, as those are risk factors for developing diabetes.
Empowerment Through Action
Preventing diabetes involves a combination of regular health monitoring, lifestyle adjustments, and increased awareness. At Surety, we aim to empower maturing women by providing the knowledge and tools necessary to lead a healthy life. This World Diabetes Day, let’s commit to making positive changes for a healthier future.
BUZUD’s Safe AQ UG Blood Glucose and Uric Acid Monitoring System offers two functions in one device, allowing you to check not only a build-up of gout-inducing Uric Acid, but also make sure your blood sugar levels stay within acceptable boundaries.