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Diabetes is a significant global health issue, particularly in the Western Pacific Region. According to the International Diabetes Federation (IDF), 589 million people worldwide live with the condition, with 215 million of those in the Western Pacific Region alone. This number is projected to rise to 254 million by 20501.
Singapore, one of the 38 countries and territories in the IDF Western Pacific region, faces its own diabetes challenge. With a total adult population of 4.9 million, the country has a diabetes prevalence rate of 11.4%, which translates to approximately 699,100 total adult cases as of 20241. The data underscores the scale of the diabetes epidemic, both globally and right here in Singapore. While there is no cure for diabetes, managing the disease is crucial.
Diabetes is a long-term condition in which the body either produces too little insulin or the body’s cells cannot effectively use the insulin it makes. Insulin is a hormone produced by the pancreas, allows the body’s cells to use blood sugar (glucose) for energy. When this process is disrupted, blood sugar levels become higher than normal, a condition known as hyperglycaemia (high blood sugar)2.
There are two major types of the disease3:
- Type 1 diabetes, an autoimmune condition in which the body’s immune system attacks and destroys the insulin-producing beta cells in the pancreas, making it unable to produce insulin.
Type 1 diabetes is not caused by diet or lifestyle, it is often diagnosed in children and young adults, it can also develop in people of any age.
- Type 2 diabetes, a more common form of diabetes occurs when the body’s cells become resistant to insulin and can no longer use it effectively. This condition is often linked to diet and lifestyle factors. While it typically develops in older adults, with the risk increasing after age 40, it can affect people of any age.
Gestational diabetes, a condition in which some women develop high blood sugar levels during pregnancy. While these levels typically return to normal after delivery, having gestational diabetes increases a woman’s risk of developing diabetes later in life3.
Pre-diabetes occurs when your blood sugar levels are higher than normal, but not high enough for a diabetes diagnosis. People with pre-diabetes usually have no symptoms and the risk of developing Type 2 diabetes is higher. However, making lifestyle changes, such as adopting a healthy diet, regular physical activity can delay the progression of disease or even reverse the condition3.
Managing your blood sugar within a target range is crucial for reducing the risk of developing diabetes-related complications. A blood test is the only way to diagnose diabetes. Testing should be conduct and confirm by your healthcare provider4.
Here are the tests can be conducted4:
- Non-fasting Blood Test (HbA1c)
HbA1c is a blood test that gives an indication of average blood glucose or sugar levels over the past two to three months.
- Fasting Plasma Glucose (FPG) Test
This is a blood test usually done in the morning, as it requires a fast of at least 8 hours before the blood sample is taken. It is often scheduled for the morning before breakfast.
- Oral Glucose Tolerance Test (OGTT)
An OGTT is a two-hour test that checks blood glucose levels before and two hours after you drink a special sweet drink.
A combination of lifestyle changes, being active and medications prescribed by the healthcare professional must be accompanied to better control blood glucose levels. It is important to manage diabetes effectively to reduce the risk of complications like heart disease and stroke.
Key lifestyle changes include adopting health diet. Taking time to cook simple, delicious recipes at home is a great start, aim to skip “diabetic” foods, and try incorporating a “meatless day” using healthy options like beans and lentils5. Eat more fibre-rich foods like vegetables and fruits instead of rice or pasta and consume heart-healthy fishes like salmon or tuna at least twice a week. Lastly, include more foods with good fats but in moderation from sources like avocados, nuts, and olive oil.
In addition to these lifestyle changes, it is recommended to exercise regularly to help your body lower insulin resistance. Aim for at least 150–300 minutes of moderate-intensity physical activity each week and incorporate strength training into your routine. To stay motivated, try working out with friends or family, or by following online workout videos at home.
It takes time to adjust to living well with diabetes, but by starting with small, consistent habits, you can make a big difference in your future. Take charge of your health today.
References:
- https://idf.org/our-network/regions-and-members/western-pacific/members/singapore/
- https://www.healthxchange.sg/how-to-prevent/type-2-diabetes-mellitus/diabetes-singapore-stats-prevention-tips
- https://www.healthhub.sg/programmes/diabetes-hub/types-of-diabetes
- https://diabetes.org/about-diabetes/diagnosis
- https://www.cdc.gov/diabetes/living-with/index.html
