According to Dr. Nemecio Nicodemus Jr., the key to preventing diabetes, which is characterized by high blood sugar, is a healthy lifestyle.
1. Exercise, exercise, exercise
Nicodemus said a healthy lifestyle involves at least 30 minutes of moderate physical activity --even if it's just walking.
“Kung makakapagbawas ka ng timbang mo ng at least 5%, pwede mo mapigilan ang diabetes at kung ikaw ay mayroong moderate physical activity ng at least 30 minutes a day,” he said in an interview on dzMM’s “Magandang Gabi, Dok" on Tuesday.
2. Eat fiber-rich food
Aside from exercise, a fiber-rich diet will also help prevent diabetes, said Nicodemus who noted that the only difference between white rice and brown rice is that the latter has more fiber.
3. Cut down on fatty food
He also stressed the importance of cutting down on fatty food.
“Dapat magbawas ng taba sa kinakain, less than 10% lang ang daily intake…Sa plato mo tuwing kakain ka, ang taba ay dapat less than one-fourth ng plato mo,” he said.
4. Eat less sweets
Lastly, Nicodemus said the intake of desserts with simple sugar -- such as cake, ice cream, and chocolates --should be monitored.
Not too late
Nicodemus said risk factors for diabetes include age (35 years old and above), having a first-degree relative who has the disease, polycystic ovaries (for females) and a sedentary lifestyle.
He said those who have elevated blood sugar levels do not necessarily have the disease, but may only be in a "pre-diabetic stage."
People who are in this stage, he said, can still be cured.
“Ang diabetes ay sakit na maaaring mapigilan lalo na kung kayo ay kamag-anak ng isang diabetic at kayo ay wala pang diabetes ngayon, kayo ang pinakamagandang kandidato na pigilan ang diabetes,” he said.
source: www.abs-cbnnews.com
