Many are struggling with high blood sugar and having a tough time keeping their diabetes under control. In the Philippines, around four million Filipinos are diagnosed with diabetes and with complications commonly associated with Type 2 diabetes like heart diseases. According to the Department of Health (DOH), diabetes is the 4th most deadly disease and individuals with hypertension, sedentary lifestyles, and obesity are prone to this disease and about 14.2% of the population in the Philippines already live with the risk of pre-diabetes.
To raise awareness on the prevention and management of diabetes mellitus, CBK Hardware, with the initiative of the HR Department, collaborated with Intellicare for a Wellness Lecture Series on Diabetes.
Intellicare invited one of their resident lifestyle medicine doctors, Dr. Nicole Buenavista, a certified Lifestyle Medicine Physician, an Occupational Health physician, and a Corporate Health and Wellness Educator. She identified the signs and symptoms of diabetes mellitus and its risk factors. She also shared the importance of lifestyle modifications and how they can reduce the risk of diabetes mellitus.
Here are the five simple steps from Dr. Buenavista that will help you reduce your risk from diabetes mellitus:
Maintain a “healthy” body weight. A healthy body weight is measured by one’s Body Mass Index (BMI) and the normal range is between 18.5 - 22.9. It can also be measured by maintaining a waist circumference of less than 40 inches for men and less than 35 inches for women.
Eat a balanced diet. A diet with fresh fruits and vegetables provides antioxidants, strengthens the immune system, and reduces the risk of chronic diseases. Choose more complex carbohydrates as they slow down the release of glucose into the body. While swap red meat for poultry, fish, or plant-based protein sources and switch to healthy fats and oils made from olives, avocadoes, or fish.
Get into physical activity by having regular exercise through aerobics, yoga or by simply walking around the house. According to the Philippines’ National Guidelines on physical activity, adults aged 21 to 45 should clock 30 to 60 minutes of physical activity every day.
Get enough sleep. Sleeping less than five hours per night can increase blood sugar and are risk factors for Type 2 diabetes. For a restful night, wind down with a warm shower and keep your room dark and cool. Aim for at least seven hours of sleep per day. Sleep health helps insulin to work better.
Be proactive with getting regular health checks. According to the Philippine Practice Guidelines on the Diagnosis and Management of Diabetes Mellitus, diabetes screening should be an annual affair for those 40 years old or at risk of developing diabetes. For high-risk individuals, especially those with a family history of diabetes and who are overweight, they are required to have health checks before they turn 40 to minimize their risk of other chronic diseases associated with diabetes.
Start diabetes prevention today. Lower your risks of diabetes mellitus by having discipline and lifestyle modifications to ensure your wellbeing and improve your health. The Wellness Lecture on Diabetes is part of the CBK Hardware HR Department Wellness Lecture Series. This employee engagement program provides a series of lectures and empowers more than 500 employees to have a holistic approach to health and wellness. CBK Hardware strengthens its commitment towards achieving a healthy and motivated workforce.