STOP! Diabetes by Adjusting Behavior

On World Diabetes Day, 14 November 2023

The International Diabetes Federation (IDF) has unveiled a concerning trend – the continuous rise in pre-diabetes cases. In 2021, an estimated 541 million people globally, making up 10.6%, had pre-diabetes. Projections suggest that over the next 65 years, this number could surge to 730 million, equating to 11.4% in Thailand. A 2020 health survey among Thais aged 15 and above revealed that as many as 10.7% had pre-diabetes. This highlights that pre-diabetes is a substantial issue, both nationally and internationally.

Prediabetes, a condition marked by elevated blood glucose levels without meeting diabetes criteria, signifies an irregularity in sugar utilization by the body. This category of individuals is diagnosed with abnormal fasting plasma glucose (IFG), impaired glucose tolerance (IGT), or an HbA1C level ranging from 5.7-6.4%. Without proper self-care, there is a risk of progressing to diabetes within the next five years.

The key to preventing diabetes in the future is Lifestyle Medicine. These 5 key components include:

1. Eat a Balanced and Healthy Diet

Follow the 2:1:1 ratio, dividing your plate into 3 sections

• 50% for leafy greens and low-sugar fruits.
• 25% for whole grains and starchy foods.
• 25% for plant-based proteins like tofu, beans, or lean sources like fish.
• Cut down on or avoid high-sugar and highly processed foods (Ultra-processed Food).

2. Manage Your Weight

For those who are overweight or obese, shedding 5-7% of body weight in 6 months can significantly reduce the risk of developing diabetes.

3. Exercise Regularly

Aim for at least 150 minutes of moderate-intensity exercise each week, or 30-50 minutes per day, at least 3-5 days per week. Additionally, incorporate more physical activity into your daily routine.

4. Avoid Risky Behaviors

Steer clear of inadequate sleep, alcohol consumption, and smoking, among other behaviors that pose risks.

5. Seek Specialist Advice

Abide by behavior modification advice, consult for issues and regularly follow up with specialists, ideally every 3-6 months.

Pre-diabetes is a crucial warning sign. If you don't change your behavior May lead to diabetes and increases the risk of complications such as cardiovascular disease, retinal disease, and nerve disease and kidney disease in the future – all of which can result in premature mortality.

BDMS Wellness Clinic

LINE: @bdmswellnessclinic

Reference:

• ElSayed NA, Aleppo G, Aroda VR, Bannuru RR, Brown FM, Bruemmer D, et al. 2. Classification and Diagnosis of Diabetes: Standards of Care in Diabetes—2023. Diabetes Care. 2022 Dec 12;46(Supplement_1):S19–40.
• สมาคมโรคเบาหวานแห่งประเทศไทย และสมาคมต่อไร้ท่อแห่งประเทศไทย. แนวทางเวชปฏิบัติ สำหรับโรคเบาหวาน 2566. พิมพ์ครั้งที่ 1. กรุงเทพมหานคร: บริษัท ศรีเมืองการพิมพ์ จำกัด; 2566.
• วิชัย เอกพลากร, บรรณาธิการ. การสำรวจสุขภาพประชาชนไทยโดยการตรวจร่างกาย ครั้งที่ 6 พ.ศ. 2562 – 2563.