Diabetes Cuts Life Short by 10 Years! 6 Key Measures for Diabetes Prevention

Advanced age and obesity are significant risk factors for developing type 2 diabetes, with patients experiencing a life expectancy that is ten years shorter¹! The International Diabetes Federation (IDF) estimates that by 2030, 13% of Hong Kong's population, equivalent to 920,000 people, will be affected by diabetes². Currently, there is no cure for type 2 diabetes, and patients must rely on managing their blood sugar levels through diet, weight loss, exercise, and medication, which can significantly impact their daily lives.

The Impact of Diabetes

Diabetes is a prevalent chronic disease in Hong Kong. It occurs when the body either lacks sufficient insulin or the insulin cannot function properly. This hinders the entry of glucose, derived from the digestion of carbohydrates, into cells to provide energy. As a result, glucose accumulates in the bloodstream, leading to elevated blood sugar levels. Over time, this can cause damage to multiple body systems and organs, increasing the risk of cardiovascular diseases such as heart disease, heart attacks, and strokes, as well as kidney disease, retinopathy, glaucoma, neuropathy, foot ulcers, infections, and the potential transmission of risk factors to the next generation.

Defining Diabetes

The likelihood of having diabetes can be determined through random blood sugar and fasting blood sugar tests. The World Health Organization has outlined the following criteria for diagnosing diabetes:

• Fasting blood sugar levels of 7 mmol/L or higher after an 8-hour fast; or 

• Blood sugar levels of 11.1 mmol/L or higher 2 hours after a meal.
  
  

Regarding fasting blood sugar levels between 5.6 and 6.9 mmol/L after an 8-hour fast, it may indicate prediabetes. It is advisable to seek professional advice from a doctor who may consider arranging an oral glucose tolerance test (OGTT) or a glycated hemoglobin (HbA1c) test for further confirmation. Common symptoms experienced by individuals with diabetes typically include:

• Frequent thirst

• Increased urination

• Fatigue

• Excessive hunger

• Susceptibility to inflammation/infections

• Unexplained weight loss

• Blurred vision

• Slow wound healing
  

Preventing Diabetes
To avoid developing diabetes, focusing on daily lifestyle habits is key. Here are some measures to consider:

1. Healthy eating: Follow the principles of "less oil, less salt, less sugar, less processed foods, and high fiber". Replace refined starches with whole grain foods, increase consumption of vegetables, fruits, low-fat dairy products, and healthy proteins, while reducing overall fat intake, especially saturated fats.

2. Moderate exercise: Engage in regular and moderate exercise to improve insulin sensitivity and help with weight management. Aim for at least 30 minutes or more of moderate-intensity activities such as hiking, brisk walking, cycling, for a minimum of 5 days per week. Additionally, avoid prolonged sitting during daily routines.

3. Weight control: Maintaining a healthy and balanced diet, combined with appropriate exercise, helps keep body weight within a normal range, preventing diabetes and controlling blood sugar.

4. Limit sugar intake: Be mindful of portion sizes when consuming rice, noodles, bread, and starchy vegetables, reducing the burden on the pancreas and avoiding significant fluctuations in blood sugar levels.

5. Regular check-ups: As early symptoms of diabetes may not be noticeable, regular health screenings aid in early detection and intervention.
   
   

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¹ Diabetes in the UK 2010: Key statistics on diabetes

² Stratistics Market Research Consulting. (2023). Blood Glucose Test Strips Market Forecasts to 2030 - Global Analysis By Type, Technology (Glucose Dehydrogenase and Glucose Oxidase ), Application, End User and By Geography.

Disclaimer: This article is prepared by an independent third party and is not sponsored. The content provided is solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. It does not represent any specific viewpoint. In the event of any discomfort or health issues, it is advised to seek medical attention promptly.