Reducing Your Risk of Type 2 Diabetes
Did you know there were over 4.3 million cases of diabetes in the Philippines in 20211? And with so many cases still undiagnosed, that number is only expected to rise. Diabetes has become one of the top health concerns in the country, ranking as the No. 2 physical health worry among Filipinos, according to Manulife’s 2024 Asia Care Survey. 2
What is Diabetes?
Diabetes (diabetes mellitus) is a chronic condition in which the body cannot properly regulate blood glucose (sugar) levels.3 When we eat, our digestive system breaks down food into nutrients, including glucose, which provides energy for our cells. For glucose to be used by the body’s cells, it requires insulin, a hormone produced by the pancreas. However, in people with diabetes, the pancreas may not produce enough insulin—or, in some cases, any insulin at all. This leaves people with diabetes with high blood sugar levels, which can lead to serious health complications.
There are several forms of diabetes, but the two most commonly discussed are Type 1 and Type 2 diabetes.4 While Type 1 diabetes is an autoimmune condition that is usually present from birth or develops in childhood or teenage years, Type 2 Diabetes is more affected by lifestyle choices.3
Type 1 Diabetes can’t be prevented, but the great news is that Type 2 Diabetes often can! The condition must be monitored closely because if diabetes is left unmanaged, high blood sugar can cause serious health issues, such as nerve damage, skin complications, and heart disease, and even eye damage that could lead to blindness.
Type 2 diabetes is a serious condition, but don’t fret. There are a few simple changes you can make to lower your risk and improve your health.
How to Prevent or Manage Type 2 Diabetes5
Regular medical checkups
Routine checkups are key to managing or preventing diabetes. These visits help you stay on top of your health, allowing for early detection and personalized guidance from your doctor to keep your blood sugar levels in check.
Strive to be more active
Aim to include 30 minutes of moderate exercise each day, or about 150 minutes a week. This can include activities like walking, jogging, swimming, or biking, which all contribute to a healthier metabolism.
Aim for a healthy weight
Carrying extra pounds can increase your risk of developing Type 2 Diabetes. By shedding just a bit of weight, you can make a big impact. Studies show that people who lost just 7% of their body weight reduced their risk of diabetes by up to 60%.5
Eat a balanced diet
Consume a varied yet balanced diet and eat more fiber to lower blood sugar. Fiber keeps you feeling full longer and slows down the absorption of sugar. Excellent fiber sources include fruits, leafy greens, broccoli, cauliflower, and whole grains like oats, brown rice, and whole-grain pasta. Boost your diet as well by incorporating more unsaturated fats which are good for heart health. Unsaturated fats are found in fatty fish (salmon, tuna, sardines), nuts, seeds, and oils like olive and canola.
Avoid processed, high-sugar foods
Limit your consumption of highly processed foods like white bread, pastries, candy, sugary drinks, and fast food which add empty calories and can lead to spikes in blood sugar.
Say no to fad diets
While fad diets may promise quick results, they’re often unsustainable and can increase health risks. Focus on eating a balanced, nourishing diet that you enjoy and can maintain for the long term. The goal is to eat healthier, nourish your body, and still enjoy food.
Manulife’s 2024 Asia Care Survey also reveals that Filipinos are increasingly prioritizing their health, with 80% of respondents actively taking steps to prevent illness. Let this be your motivation to commit to wellness and take control of your health. By making sustainable lifestyle changes—eating better, staying active, and maintaining a healthy weight—you can reduce your risk of Type 2 Diabetes by nearly 50%.6
With these positive habits and a comprehensive health insurance like Manulife HealthFlex, you’re not just managing your health risk; you’re investing in a more fulfilling life. Prioritize yourself and enjoy the benefits of a better lifestyle, both now and tomorrow.
References
Diabetes in the Philippines (2021), International Diabetes Foundation, , Accessed Nov 9, 2024
Manulife Asia Care Survey 2024, Manulife, https://www.manulife.com.ph/about-us/thought-leadership/asia-care-survey/2024/physical-and-mental-well-being.htmlAccessed Nov 9, 2024
Diabetes prevention: 5 tips for taking control, Mayo Clinic, Accessed Nov 9, 2024
Reducing the risk of type 2 diabetes, National Institute of Health and Research, . Accessed Nov 9, 2024
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