There are more than 89 million people in Asia suffering from diabetes, a condition that health authorities are calling a global epidemic. And the figures just keep rising – of the total number of populations suffering from diabetes, 4 out of the top 5 countries are in Asia.  

The sad fact is that the most common type of diabetes (Type 2) is largely preventable by adopting a healthier lifestyle. Increasing waistlines and sedentary lifestyles are to blame. And as we pass that lifestyle on to our children, more and more of them are developing diabetes. Up to half of all new cases of type 2 diabetes are now found in children and adolescents.  

To raise awareness of diabetes, the International Diabetes Federation has designated November 14 as World Diabetes Day. To support World Diabetes Day, the Asian Food Information Centre (AFIC) has launched two new easy-to-use information resources. The resources are available on-line and provide information and help for people who want to reduce their (and their family’s) risk of diabetes.   

AFIC easy to use tools

About one in two people with early signs of diabetes are not aware that they have it. So what symptoms should you be looking for and where can you get more information? 

Anyone can now log on to the AFIC website and do a quick and easy assessment of their risk of developing diabetes (www.afic.org  then click on “self-assessment of risk for type 2 diabetes” at  http://www.afic.org/T2DM/T2DM.htm. The tool isn’t a replacement for visiting your family doctor but it might encourage you to get checked out if you are one of the many who could have type 2 diabetes without knowing it, or be at risk of developing it.  

AFIC also has an information leaflet providing you with all the latest information on diabetes and what you can do to avoid becoming one of the additional 7 million cases that develop diabetes every year. Visit the AFIC website (www.afic.org) and look for the ‘What You Should Know About Type 2 Diabetes’ link, to download and print your own copy. 

Time for Action

So now you know what needs to be done, why not join the millions around the world who will be recognising diabetes on World Diabetes Day? Check out your own diabetic risk profile  - AFIC’s online help tools are free, quick and easy to use, and could be the first step towards your (and your family’s) better future health! 

For more information please contact the AFIC office at by email info@afic.org.  

FACT SHEET

What is diabetes?

Diabetes is a condition in which the blood sugar in the body rises to abnormally high levels. In a healthy body, the pancreas produces a hormone called insulin which transforms the sugar into energy for the body. In the case of diabetics something goes wrong – either the pancreas doesn’t produce insulin (Type 1 diabetes) or the insulin isn’t working correctly because there’s not enough produced or the body’s cells don’t react to it (Type 2). Type 2 diabetes is by far the most common type accounting for about 90% of all diabetics.

Diabetes also causes blood fat levels (cholesterol and triglycerides) to increase. Complications of having diabetes include an increased risk of heart disease and stroke, poor circulation and increased risk of amputation, declining eyesight and kidney failure..

What are the risk factors for Diabetes?

You are at increased risk of developing diabetes if

-          you have a family history of type 2 diabetes

-          you developed diabetes  during pregnancy (gestational diabetes)

-          you are overweight

-          you do very little exercise and are generally inactive.

-          You are older (1 in 5 people over 65 has type 2 diabetes) 

What are the signs of diabetes?

Type 2 diabetes usually progresses quite slowly and many people don’t realise they have it until they develop a complication. The most common symptoms of type 2 diabetes are excessive thirst; frequent passing of urine; hunger; unintentional weight loss; lack of energy; blurred vision; slow healing of cuts or bruises; tingling or loss of feelings in hands or feet; recurring infection of the skin, gum, vagina, or urinary tract. 

How can I reduce my risk of developing Diabetes?

- Lose that excess weight

More than 8 out of 10 type 2 diabetics are either overweight or obese. Reducing excess body weight by 7 - 10% halves the chance of developing type 2 diabetes.

High levels of fat around the stomach or abdominal area is of particular concern according to the International Diabetes Federation (IDF) guidelines. Check your risk by measuring your waist circumference. To do this use a tape measure midway between the lowest rib and the upper part of the hip bone. A waist circumference of <90 cm for men or < 80 cm for women is considered low risk. (IDF Consensus Worldwide Definition of the Metabolic Syndrome, 2005. www.idf.org)

- Get off the couch and get moving!

Being physically active can halve your chances of developing type 2 diabetes. This is because active use of muscle increases the muscle's ability to absorb glucose and to use insulin.

Choose a combination of aerobic exercise, strength training, and flexibility exercises.

(1)     Aerobic exercise - recommended at least 5 times a week for about 30 minutes a day. If you need to lose weight, more exercise time is beneficial. However, AFIC does advise to consult your doctor before increasing exercise levels.

(2)     Strength training - building up muscle means the body burns more calories and improve the body's own ability to lower blood sugar levels. Weight lifting is an example of strength training.

(3)     Flexibility exercises like stretching help to keep the joints flexible and reduce the risk of getting injured during exercise. 

Increasing your physical activity doesn’t have to mean trips to the gym or sports club. Small changes to your everyday lifestyle could be enough to make a difference. Why not walk part of the way to work or to the shops? Do some gardening? Get involved in active play with your children or grandchildren? Take the stairs instead the lift or elevator, or climb the elevator?