Diabetes In Singapore: How To Prevent Type 2 Diabetes

What Is Type 2 Diabetes?

Type 2 diabetes is the most common form of diabetes. It is a chronic metabolic disorder that affects the way the body metabolizes sugar (glucose), which is the main source of energy for the cells. In people with type 2 diabetes, the bodies either become resistant to the effects of insulin or do not produce enough insulin to maintain normal blood sugar levels.

According to the International Diabetes Federation or IDF, type 2 diabetes accounts for around 90% of diabetes globally and is more commonly diagnosed in adults. 

There is also a trend of increasing number of type 2 diabetes in younger patients.

Statistics For Diabetes In Singapore

Diabetes in Singapore is a public health concern. According to the Ministry of Health, 1 in 3 individuals in Singapore are at risk of developing diabetes in their lifetime. From 2010 to 2017, the prevalence of diabetes in Singapore residents increased by 4%. It is also estimated that about 1 million Singaporeans will be living with diabetes by 2050 if no action is done towards diabetes.

Tips To Prevent Type 2 Diabetes

Type 2 diabetes can lead to serious implications on an individual’s health. It may increase the risk for cardiovascular diseases such as heart attack, stroke, and cardiac issues. It also affects one’s quality of life due to the need of regular monitoring and a  lifetime of medication. Other cases may lead to amputation, blindness, and premature deaths.

Here are some tips to help prevent type 2 diabetes in Singapore:

1. Maintain A Healthy Weight

Maintaining a healthy weight is an important part of type 2 diabetes prevention. According to the Global Burden Of Disease 2019 Study Findings of the Ministry of Health in Singapore, 50% of the disease burden caused by diabetes is due to being overweight. Losing even a small amount of weight such as 5-7% of your body weight for overweight individuals can make a significant difference in reducing the risk for diabetes.

2. Eat Healthy And Be Mindful Of Your Eating Habits

Consume a variety of nutritious food such as vegetables, fruits, and whole grains. These fiber-rich foods may help promote weight loss and lower the risk of diabetes. Also consume lean proteins and healthy fat. Unsaturated fats promote healthy blood cholesterol levels and good heart health. Nuts, seeds, and also fatty fish such as salmon, mackerel, and tuna are sources of good fats.

Manage portion sizes by using smaller plates and bowls to avoid overeating. Moreover, avoid drinks that contain high sugar and processed food and opt for healthier alternatives.

3. Be Physically Active

Regular physical activity such as exercise can help you lose weight, lower your blood sugar, and boost your sensitivity to insulin. Aim for at least 150 minutes of moderate-intensity aerobic activity such as brisk walking or cycling per week. You may also explore Singapore’s beautiful parks, the green corridor, and various gardens.

4. Quit Smoking

Smoking is one cause of type 2 diabetes. According to the Centers for Disease Control and Prevention, people who smoke cigarettes are 30%–40% more likely to develop type 2 diabetes than people who don’t smoke. 

5. Consider Preventive Health Screening

Regular screening for diabetes in Singapore is recommended for ages 40 and above and once every 3 years if there are no indications of diabetes. 

Prevention of diabetes in Singapore is one of the government’s priorities. Subsidised diabetes screening that costs $5 or less are available under the Screen for Life programme. For people aged from 18 to 39 years old, find out your risk of getting Type 2 diabetes using the Health Promotion Board assessment tool.

Furthermore, you may also consider comprehensive health screening packages to know your overall health status. Conveniently compare several health screening packages from reliable healthcare providers in Singapore, Malaysia, and Thailand in the Health365 Shop.