A silent epidemic is reshaping the health landscape in Singapore: diabetes. This chronic condition, marked by elevated blood glucose levels due to issues with insulin production or utilisation, has far-reaching health implications. Insulin, a crucial hormone regulating blood sugar, ensures the body’s cells receive energy. With insufficient insulin or when the body becomes resistant to it, glucose accumulates in the bloodstream, leading to severe health risks over time.

While commonly associated with seniors, diabetes is increasingly impacting younger generations, including teenagers and young adults. In Singapore, nearly half a million people currently live with diabetes – the number is projected to rise to 1 million by 2050. With one in twelve Singaporeans diagnosed with the condition, this alarming trend highlights the urgency for collective action to combat this growing public health crisis.

Understanding Diabetes

Diabetes is classified into three types – Type 1, Type 2, and gestational. Type 1 diabetes is a result of an auto-immune condition when the body’s immune system attacks and destroys the insulin-producing cells in the pancreas, leading to the destruction of the cells. Unable to produce sufficient insulin, the body loses its ability to regulate blood glucose effectively. Type 1 diabetes typically develops during childhood or adolescence, but can also emerge in adults. Individuals who are diagnosed with this form of diabetes rely on lifelong insulin therapy to manage their condition, with no cure developed at the moment.

Type 2 diabetes is associated with lifestyle factors including dietary habits, physical activity levels, and weight management. It develops when the body becomes resistant to insulin or when the pancreas is unable to produce enough insulin to regulate blood glucose levels effectively. Unlike Type 1, Type 2 diabetes may develop gradually over several years, with many individuals remaining unaware of their condition until complications arise.

Lastly, gestational diabetes occurs during pregnancy when hormonal changes affect the body’s ability to use insulin effectively, leading to high blood glucose levels. While gestational diabetes usually resolves after childbirth, this form of diabetes increases the risk of complications during pregnancy and delivery, raising the likelihood of developing Type 2 diabetes later in life for both mother and child.

Why is Diabetes a “Silent Killer”?

Diabetes is often referred to as a “Silent Killer” as it can develop gradually without clear or visible symptoms. The subtle signs of the condition are often easily overlooked, leading individuals to neglect seeking a proper diagnosis, which is essential for timely treatment and prevention of serious complications.

In Singapore, an astonishing 40% of the population remains unaware of their pre-diabetic status, a condition where blood glucose levels are higher than normal but not high enough to be classified as diabetes. Pre-diabetes, if not managed or controlled, can progress to Type 2 diabetes, increasing the risk of severe health complications such as cardiovascular diseases, kidney failure, nerve damage or even vision loss.

The silent nature of diabetes is also influenced by lifestyle choices. A diet rich in processed foods, sugary snacks, and unhealthy fats can lead to obesity, a major risk factor for insulin resistance. Moreover, a lack of physical activity can cause the muscles to lose their sensitivity to insulin, preventing the body from controlling blood glucose levels.

Healthy Habits to Adopt: Preventing Diabetes

One of the most important habits to reduce the risk of diabetes is engaging in regular physical activity. It is recommended for individuals to spend at least 150 minutes a week on moderate-intensity physical activities like brisk walking, cycling, or jogging. For those who prefer more intense exercises, strength training or weight-bearing exercises can also be beneficial. These activities, when done at least three times a week for 20 minutes, help build muscle mass, which plays a crucial role in improving insulin sensitivity. Physical activity is especially important because it helps lower blood glucose levels and enhances the body’s ability to use insulin efficiently, allowing muscles to take up glucose more effectively. This not only lowers the risk of diabetes but also improves overall health.

Having a balanced diet is equally crucial. With the prevalence of fast food and the convenience of eating out, it is easy for people to adopt unhealthy eating habits that lack essential nutrients for the body. However, a healthy, nutrient-rich diet is key to maintaining blood sugar control. A diet focused on whole grains, lean proteins, and plenty of fruits and vegetables, especially non-starchy options like leafy greens, can help maintain blood glucose levels. Healthy fats, such as those found in nuts, seeds, avocados, and olive oil, should also be included. By choosing foods that are rich in fibre, vitamins, and minerals while limiting processed foods, refined carbs, and sugary snacks, individuals can reduce their risk of developing Type 2 diabetes.

In addition to diet and exercise, consuming supplements is also a convenient way to ensure blood glucose levels are stable. Supplements which include ingredients such as cinnamon, and chromium help to increase insulin sensitivity, while alpha-lipoic acid offers additional benefits by preventing nerve damage and protecting nerves from the harmful effects of high blood glucose levels. Health supplements with a unique formulation such as LAC GlucoX and LAC Bitter Melon Formula contain some of these potent ingredients to help improve and stabilise blood glucose levels. However, individuals should note that supplements do not replace a balanced diet and an active lifestyle, but it amplifies the body’s ability to manage blood glucose levels.

Lastly, it is recommended for individuals over the age of 40, or anyone with a history of diabetes in their family, to consult with a healthcare professional for regular screenings and personalised advice. Early detection of diabetes or pre-diabetes can significantly improve the chances of managing the condition effectively and preventing complications. By taking a proactive approach and seeking professional guidance, individuals can better manage their health and reduce their risk of developing more severe health issues associated with diabetes, such as cardiovascular diseases, nerve damage, and kidney problems.

Overall, diabetes is a serious but manageable condition, and with proper care and lifestyle adjustments, individuals can lead healthy and active lives while effectively managing their blood glucose levels.

Contributed by Lian Xi, LAC’s Consultant Nutritionist

Images: LAC and Envato