Muscle-strengthening activity works on the major muscle
How To Achieve A Healthy Weight
See How Some Singaporeans Have Managed Their Condition
Smitha continues success in reversing pre-diabetes
Smitha’s dad had type 2 diabetes and she was diagnosed with pre-diabetes. Find out what contributed to her success and how she and her daughter bonded while they BEAT diabetes together.
Nizam's turn in waking others to the dangers of youth
At only 24, Nizam was surprised when he found out that he had diabetes. He took his condition lightly, until his sight and kidney began to fail. Today, Nizam is inspiring youths to BEAT diabetes.
Two millennials spill the tea on diabetes
What’s it like living with type 2 diabetes? Take it from Wesley and Aboo as they knock down myths, open up about their experiences and share tips on how to BEAT diabetes.
You Can B.E.A.T. Diabetes Too
Check your risk of developing diabetes
Diabetes is a ‘silent’ disease in its early stages, and you may feel perfectly well until complications occur. However, a late diagnosis can result in serious and irreversible complications that could have been otherwise prevented through health screening. Detect diabetes early by checking your risk now.
I am 18 – 39 years old
Take just 2 minutes to complete the Diabetes Risk Assessment (DRA) and find out your risk of developing diabetes.
I am 40 years old and above
Go for a subsidised blood glucose test under Screen for Life at $5 or less. Find out if you are eligible for subsidised screening via Singpass.
Check your eligibilityGoing for Screening
Going for Screening
Diabetes screening is conducted through a non-fasting or fasting blood glucose test, to be done once every three years.
Individuals aged 40 years old and above are recommended to screen for chronic illnesses, including diabetes, under HPB’s Screen for Life programme with subsidies available every three years. Those between 18-39 years old and are assessed to be at ‘Higher Risk’ after taking the DRA will also be eligible for subsidised diabetes screening.
With the subsidies, Singapore Citizens pay $0-$5 per screening visit depending on eligibility.
Pre-diabetes describes a condition in which blood sugar levels are higher than normal, but not high enough to be considered Type 2 diabetes. In other words, it is the precursor to Type 2 diabetes. The good news is studies have shown that a few lifestyle changes, such as adopting a healthier diet, regular exercise and maintaining a healthy weight can reverse pre-diabetes, as well as reduce the risk of Type 2 diabetes.
Diabetes can affect anyone. Knowing your risk of diabetes will help identify the changes you need to make to your lifestyle. You are at an increased risk of developing Type 2 diabetes if you:
Have a parent or
sibling with diabetes
Have a BMI of
23.0 kg/m2 or higher
Lead an inactive
(sedentary) lifestyle
Have
high blood pressure
Have abnormal blood
cholesterol/lipid levels
Have a history of
gestational diabetes
Are 40 years old
and above
Have impaired glucose tolerance or
impaired fasting glucose
Diabetes is a ‘silent’ disease in its early stages, and you can feel perfectly well until complications occur. However, a late diagnosis can result in serious and irreversible complications that could have been otherwise prevented through screening. It is therefore important to get yourself screened even if you feel perfectly healthy and experience no symptoms, for regular health screening is the best way to detect diabetes early and obtain timely treatment.
Going for Screening
Screening for chronic diseases, including diabetes, is recommended under HPB's Screen for Life programme for those 40 years old and above. It is conducted through a non-fasting or fasting blood glucose test, done once every three years.
Under HPB's Screen for Life programme offered by most CHAS GP clinics, chronic disease screening (including the doctor consult charges) is available at the following subsidised rates:
Pioneer GenerationIf you are a Pioneer Generation cardholder, the
screening test and the first post screening
consultation (if assessed that a consultation is
required) will be $0.
Merdeka GenerationIf you are a Merdeka Generation cardholder, the
screening test and the first post screening
consultation (if assessed that a consultation is
required) will be $2.
Community Health Assist Scheme (CHAS) Card Holders If you are a CHAS cardholder (blue or orange
card), you will only need to pay $2 for the
screening test and the first post screening
consultation (if assessed that a consultation is
required). Applicable for both males and
females aged 40 and above.
Other Eligible Singaporeans You will only need to pay $5 for the screening
test and the first post screening consultation (if
assessed that a consultation is required).
Applicable for both males and females aged 40
and above.
Permanent Residents You will only need to pay $10 (excluding GST)
for the screening test. The prevailing doctor
consultation rates will be charged accordingly
by the respective CHAS GP clinics.
*These rates are only applicable at CHAS GP clinics for the screening tests that are covered under the enhanced Screen for Life subsidies.
Health Screening at Clinics
Health screening is available at many private medical clinics and polyclinics. Visit our directory for the list of screening locations, or click here to locate your nearest CHAS GP clinic offering SFL screening services.
Learn more about the screening tests and subsidies you are eligible for at screenforlife.gov.sg.
Visit screenforlife.gov.sgYour doctor may conduct three types of blood glucose tests for diabetes.
Non-fasting Blood Test (HbA1c)
HbA1c is a blood test that gives an indication of your average blood glucose/sugar levels over the past three months. You do not need to fast on the day of the test.
Fasting Blood Glucose (FBG) 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.
Oral Glucose Tolerance Test (OGTT)
An oral glucose tolerance test consists of two blood tests; the first administered after an 8-hour fast, and the second 2 hours after consuming a sugary beverage.
There are many myths about diabetes which people think to be true. This can be harmful as it leads to an incorrect understanding of diabetes. Get the facts below, and learn more about this chronic disease.
FACT
Diabetes occurs when the body fails to produce enough insulin – the hormone responsible for reducing blood glucose levels. Although eating sweet food does not directly cause diabetes, a diet high in sugar and fat can lead to obesity, which causes the body to be less sensitive to insulin, thus increasing the risk of developing Type 2 diabetes.
FACT
Don’t be fooled by the “pre” in pre-diabetes. The condition affects 1 in 7 Singaporeans and puts them at increased risks of developing Type 2 diabetes, heart disease or stroke.
But it is not too late to turn things around and take control. Some lifestyle adjustments, such as committing to a healthy diet, including more physical activity and losing weight can do a lot in preventing or delaying the onset of diabetes.
FACT
Unfortunately, diabetes is a chronic medical condition that has no cure. The good news is it can be managed with some lifestyle changes and, in some cases, medication.
There are two types of diabetes, Type 1 and Type 2. People with Type 1 diabetes are unable to produce insulin due to a disorder affecting the pancreas. They require regular insulin injections to control their blood sugar levels. Type 1 diabetes cannot be helped by lifestyle changes alone, but maintaining a healthy lifestyle is still important in keeping it in check.
On the other hand, people with Type 2 diabetes are able to produce insulin, but it may not be enough or they become resistant to it. Lifestyle changes are crucial in managing Type 2 diabetes. Doctors may also prescribe oral medication or insulin injections, or a combination of both.
In contrast, pre-diabetes can be reversed with lifestyle changes.
FACT
Amputation refers to the removal of a limb or parts of a limb (e.g. foot) as a result of gangrene or death of body tissues from poor blood flow. It happens in people with long standing diabetes that is poorly controlled. People who take care of themselves by going for regular check-ups, taking medication, and living healthy lifestyles can avoid such complications.
FACT
Carbohydrates are a main source of energy essential for metabolism and well-being. Instead of actively avoiding carbohydrates to control blood sugar levels, people living with diabetes should be more careful about the type and amount of carbohydrates they consume, as well as the time of consumption. Diabetic individuals should get sufficient carbohydrates, preferably the complex type from whole grains like brown rice. They should also have their meals at regular times.
FACT
Snacks and candies labelled “no added sugar” or “suitable for diabetics” may seem safer than regular snack food, but the sugar could be replaced by artificial sweeteners. Such snacks may also be higher in fat and calories than their regular counterparts. Always be aware of the ingredients in processed food and limit your consumption of foods that are high in fat and sugar.
FACT
Not everyone with diabetes feels unwell. In fact, many people with diabetes do not have any symptoms, particularly during the early stages of the condition. They can have diabetes for months, even years, without knowing it. This is why it is important to go for regular health check-ups, so that you can detect the condition early.
FACT
There is currently no conclusive evidence that ionised alkaline water is beneficial to health. Individuals can achieve good health by adopting and maintaining a healthy lifestyle, which includes the following:
- Consume a balanced diet rich in fruits, vegetables, wholegrains and low in fats and sugar.
- Adopt a physically active lifestyle by exercising regularly
- Maintain a healthy body weight with a BMI of no more than 23 kg/m2
- Quit smoking and limit alcohol intake
People with Type 2 diabetes can feel well and not experience any symptoms at all. However, there may also be symptoms that develop gradually and are sometimes so mild they go unnoticed, such as the following:
Having
blurred vision
Feeling thirsty despite
drinking lots of water
Poor healing of
cuts and wounds
Feeling
tired
Feeling hungry
all the time
Losing weight
despite good appetite
Frequent passing
of urine
Itchy skin especially
around the genital area
The high blood glucose (hyperglycemia) levels in uncontrolled diabetes can damage both nerves and blood vessels. As blood vessels supply blood to various organs, this can eventually lead to complications such as:
Kidney disease
Foot disease such as
numbness, ulcers, and even gangrene
Eye disease
Nerve disease which can lead to problems such as erectile dysfunction and diarrhoea
Heart disease such as
angina and heart attack
Stroke
Make healthier choices and reap the rewards
Choose more wholegrains, fruit and vegetables, as well as less sugar and saturated fat. Join the Eat, Drink, Shop Healthy Challenge for more rewards!
Join the ChallengeWhatever your age and condition, eating well has its benefits. A healthy diet and lifestyle can increase your mental sharpness, energy levels, and resistance to illness and disease.
Healthy eating doesn’t have to be about bland and boring food. Eating well should be about a well-rounded diet that follows the principles of a healthy diet. It should be balanced, made up of fresh and tasty food, and above all, enjoyed — whether in the company of family or friends.
A helpful guideline is My Healthy Plate, a friendly visual tool to help you create healthy and balanced meals.
Fill half of your plate with fruit and vegetables
Naturally low in fat and rich in vitamins, minerals and fibre, fruit and vegetables add colour, texture, and flavour to your diet. With so many fruit and vegetables in the market, mix and match your choices to get maximum benefit. Remember not to overcook vegetables, and go for whole fruit rather than fruit juices.
Fill a quarter of your plate with wholegrains
Wholegrain foods such as brown rice, wholemeal bread, and rolled oats contain nutrients such as vitamins, minerals, phytochemicals, and inulin. Not only do they protect you from heart diseases and diabetes, they also help manage your weight as they fill you up and you get hungry less easily. On the other hand, refined grains such as white rice and white bread have gone through processing, which removes the valuable nutrients. They also cause a greater increase in your blood glucose levels after a meal.
Fill a quarter of your plate with meat and others
Protein such as yogurt, cheese, lentils, legumes, nuts, and seeds are essential for growth and repair of damaged tissues. Protein is also needed in the production of hormones and enzymes. To make a healthier choice, select items lower in fat, cholesterol, and salt.
Replacing sweetened drinks with water
To feel fuller and stay slimmer, replace sweetened drinks with water and also drink a glass of water before meals. Drinking water improves blood circulation and prevents muscle cramps so you can engage in regular physical activity and stay healthy. In Singapore’s hot and humid climate, it is important to keep yourself well-hydrated.
Alcoholic drinks are a high source of calories
Aim for no more than two drinks per day if you are female, and three drinks per day if you are male. A standard drink is one can (330 ml) of beer, one glass (100 ml) of wine, or one nip (30 ml) of spirits. Beer, wine, and hard liquor contain alcohol – a high source of calories. Regular binge drinking adds inches to your belly and increases your risk of diabetes and heart diseases.
A diet high in fat increase risk of diabetes
Choose unsaturated fats and oils that are healthier, and reduce intake of saturated and trans fats. A diet high in fat can contain calories, thus increasing the risk of obesity and diabetes.
If you have diabetes, it is important that you understand how different foods affect your blood glucose levels. Foods are classified into four food groups and they are:
Carbohydrates
(starches and sugars)
Fruits and vegetables
Meat and others
(fish, tofu, chicken, beans and nuts, milk and dairy products)
Fats and oils
To keep your blood glucose levels within a steady healthy range, choose meals and snacks from each food group every day. The amount of food you consume is just as important as the type of food so learn to control your portion sizes.
Great things start when you MOVE IT!
Physical activity is important to health. Get started with HPB's island-wide physical activity programmes and get more from life today!
Join ProgrammesWant to know what you stand to gain if you stay active? The benefits of being physically active are plenty:
Helps manage your weight
Keeps your heart, lungs and bones healthy
Makes you feel good
Keeps disease away
Before you start planning an exercise routine, take some time to learn more about the variety of physical activities and the benefits they can provide for your body. You will then be able to combine physical activities and get the most out of your exercise routine.
Choose activities that you enjoy and love doing to fit your lifestyle.
To gain health benefits, it is recommended that a healthy person engage in either:
moderate-intensity aerobic activity a week
OR
vigorous-intensity aerobic activity 3 or more days a week
The good news is you can:
COMBINE MODERATE AND VIGOROUS-INTENSITY aerobic activity a week for more variety
AND
DO THE AEROBIC ACTIVITY IN SEGMENTS of at least 10 minutes and not have to complete 20 or 30 minutes at one go
Besides aerobic activity, you should also engage in activities that strengthen your muscles two or more days a week. Start with lighter weights or fewer repetitions, and slowly increase the weight over time. A repetition refers to a complete movement of an activity, or the number of times you perform an exercise movement; e.g. 10 sit-ups = 10 repetitions, 15 squats = 15 repetitions. Choose activities that work on different large muscle groups.
Aerobic activity makes you breathe harder and your heart beat faster
Benefits
- Increases heart and lung fitness
- Controls weight
Examples
Brisk walking, dancing, cycling, jogging, swimming, and playing badminton
Muscle-strengthening activity works on the major muscle
groups – the legs, back, chest, belly, shoulders, and arms
Benefits
- Increases bone strength and muscular fitness
- Controls weight
- Improves balance
Examples
Push-ups, pull-ups, sit-ups, and squats, working with resistance band and weight training
Intensity refers to how hard your body is working during aerobic activity.
Moderate-intensity aerobic activity
You are still able to talk but not sing or whistle, and are perspiring
Brisk walking (5 km/hr)
Leisure cycling (<16>
Leisure swimming
Playing badminton (doubles)
Line dancing
Vigorous-intensity aerobic activity
You find yourself breathing hard and fast, and find it hard to hold a conversation with someone
Jogging or running
Cycling at a fast pace
Swimming continuous laps
Playing badminton (singles)
Playing football or basketball
FOR YOUR SAFETY: If you have a medical condition, are very overweight or obese and/or have not been exercising for a long time, see your doctor before you start an exercise programme.
Take control today and reverse pre-diabetes!
Explore the three following areas to learn how you can take the first step to BEATing diabetes today!
Being overweight puts you at risk of numerous health problems including diabetes. Here are some things you should know about why it's important to maintain a healthy weight and how to manage your weight effectively.
How To Achieve A Healthy Weight
In order to achieve a healthy weight, it is important to first understand the dangers of obesity. Obesity is a condition in which excess body fat accumulates and puts you at risk of a variety of health problems. This excess fat may reduce life expectancy and increase the risk of other health problems - so it is vital to maintain a healthy weight.
Know Your BMI
There are many ways to measure body fat. However, the simplest is by calculating your Body Mass Index (BMI). BMI measures the relationship between your weight and height to measure the amount of body fat you have. The higher your BMI, the higher the amount of fat in your body.
Keep an eye on your BMI
Calculate your BMI and keep your BMI in the healthy range (18.5 – 22.9 kg/m2) through an active lifestyle and healthy eating.
Calculate Your BMI
Are you in the healthy range? Use this tool to calculate your Body Mass Index (BMI) now to know your health risk.
A BMI value of 23 and above indicates that your weight is outside of the healthy weight range for your height. Find out more on how to achieve and maintain a healthy BMI through a healthy and active lifestyle.
Losing Weight The Right Way
Weight management is all about energy balance. To maintain your weight, you must balance the amount of energy you get from food and drinks with the amount of energy your body uses for daily physical activity.
Weight Gain
Weight Management
Weight Loss
Consuming more energy than you need will lead to weight gain, while burning more energy than you consume will lead to weight loss.
Smokers are more likely to develop Type 2 diabetes. People with diabetes who smoke experience more problems with their diabetes control than those who don’t. They are also more likely to end up with diabetes complications.
What’s more, smoking damages the blood vessels and reduces blood flow to many organs. So if you have diabetes and smoke, you are at a higher risk of serious complications, such as heart disease, amputation, and stroke.
If you do not smoke, continue to stay smoke-free and enjoy the health benefits it brings.
If you smoke, make the decision to quit smoking today. The good news is that there is a range of support strategies to help you quit smoking. It is a matter of finding the right one for you.
Choose a quit method that suits you best
Quit “cold turkey”
Gradually cut down on the number of cigarettes
Seek professional help
Use nicotine replacement therapy
Take medication
Attend a self-help group
You will be encouraged to know that many people make several attempts to quit smoking before they manage to successfully break free from the habit. So if you fail to quit on the first attempt or experience any relapses long the way, do not give up and try again.
To learn more
Stress can raise blood pressure and blood glucose levels. It can also affect how well you manage medical conditions. Here are some tips to improve your mental well-being:
Besides causing you to lose focus and increasing the risk of accidents, sleep deprivation has been linked to several health conditions including heart disease, high blood pressure, stroke, and diabetes. Lack of sleep may be associated with an increase in hunger and appetite, as well as obesity. If you experience problems sleeping and it is affecting your personal and work life, see a doctor to rule out underlying medical conditions.
The way you think affects how you feel about people, things and situations as well as how you respond to them. The ability to think positive and embrace optimism is linked to many health benefits. It doesn’t suggest burying your head in the sand and ignoring problems you have. Positive thinking simply means that you approach the negative things in life in a more positive and productive manner. Not only does it help you cope better with stressful situations, it also reduces the harmful effects stress has on your body. It is also believed that positive people tend to take better care of themselves. They eat more healthily, get more physical activity, do not smoke, and do not drink alcohol in excess.
Being mindful is to be aware of your thoughts, feelings and environment, moment by moment. Instead of harping on the past or worrying about the future, mindfulness brings your attention to the present – helping to clear your mind of mental clutter and focus on positive feelings and thoughts. Take time to breathe in and breathe out, to savour the food you eat, or simply to enjoy the sunset – these are all simple and effective ways of being mindful.
Stress, especially chronic stress, can have a negative effect on blood glucose levels. People under stress tend not to take care of themselves. They may drink and eat excessively, exercise less or not have enough sleep. They may forget or not have the time to check their blood glucose or prepare healthy meals.
To learn more
RESOURCES
Subsidised Health Screening
Get screened today with the Screen For Life programme. Find out what screening tests are best for you and your loved ones.
Know your Risk in 2 Minutes
Early detection can make a difference. If you are 18 to 39 years old, take the 2-minute Diabetes Risk Assessment (DRA) now.
Guide to Managing Diabetes
One can lead a fulfilling life even with diabetes. Learn tips to better manage yours and your loved one’s condition here.
CONTRIBUTED BY
Health Promotion Board
