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Reverse Prediabetes

Pre-Diabetes and How To Reverse It

Did you know that in 2010 about 14.4% of Singaporeans aged 18 – 69 years old were diagnosed with Pre-Diabetes? So what exactly is Pre-Diabetes? Pre-diabetes happens when an individual sugar level is higher than normal but not high enough to be diagnosed with Type 2 Diabetes. These individuals are at risk of developing Type 2 Diabetes within 8 years if they do not control their diet and exercise adequately.

Common Myths: Pre-Diabetes & Diabetes

Myth #1 Pre-Diabetes is not reversible

False. Pre-Diabetes is reversible as long as you make lifestyle modifications

Myth #2 Pre-Diabetes is not serious

False. Pre-Diabetes can lead to Type 2 Diabetes and it is incurable. It is important to manage your dietary intake and ensure that you have at least 150 minutes of exercise every week.

Myth #3 Diabetes is curable

False. Diabetes is not curable when you are diagnosed with it. But you can manage the condition with medications and lifestyle modification.

How do I know if I am at Risk of Pre-Diabetes?

You are at risk if you:

  • Have a BMI >23kg/m2 (Overweight)
  • Lead an inactive (sedentary) lifestyle
  • Have High Blood Pressure
  • Have High Cholesterol
  • Have a History of Gestational Diabetes
  • Age 40 and above
  • Impaired glucose tolerance and fasting glucose

Glucose (Sugar) tolerance is the testing of how quickly sugar is cleared from the bloodstream when sugar is given to the individual.

Fasting Glucose is done in the morning before any food is taken. The normal range is 70-100 mg/dl. If you have a glucose level between 100 – 126 mg/dl, you have impaired fasting glucose (IFG) and is a sign of insulin resistance.

Where can I go for a Diabetes Health Screening?

Go for regular health screenings especially if you are aged 40 & above.

There are no symptoms of Pre-Diabetes and the most accurate diagnosis is to do a blood test. It is recommended that you go for regular screenings especially if you are age 40 & above and do a fasting blood glucose test once every 3 years.

You can go for health screenings at a Polyclinic or a Subsidised CHAS clinic.

HPB’s Screen for Life aims to promote Singaporeans to go for regular health screenings. Find out more about HPB’s Screen for Life and take your first step towards caring for your health.

Take Control of Your Health:

health hub
Modify your diet and lifestyle. it is not too late!

If you are diagnosed with Pre-Diabetes or have a family history of diabetes, it is not too late to reverse it with lifestyle modifications.

You might want to start taking the first step in taking control of your health:

  • Have a well-balanced diet. You can follow Healthhub’s My Health Plate to ensure that you have a healthy and balanced diet. Avoid any supplements or diets that promise fast weight loss.
  • Ensure that you have adequate exercise → 150 minutes of moderate exercise every week or about 20 minutes of strength exercise or brisk walking every day.

Take Small Steps & Achieve Big Goals: Pre-Diabetes

pre-diabetes
Take small steps to increase your daily activity levels.

If you have not been exercising or consciously eating healthy, you might want to take small steps and set a goal for yourself every day. For example:

  • I will take a brisk walk for 20 minutes today.
  • I will attempt a new exercise today: Cycling or Swimming
  • Find an exercise buddy!
  • I will include fruits and vegetables in 2 of my meals today.
  • I will not snack in-between meals.

Find an exercise routine or a healthy eating diet that fits you and ensure that you go for regular screenings to keep diabetes at bay. We recommend reading Apps for Diabetics: 5 Aspects to Look Out For to know more about Diabetes Management via apps.

References:

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