Diabetes
Untuk makluman Dr.Khalid anak kepada Menteri Undang-Undang Tan Sri Abdul Kadir Yusof dan Menteri Kebajikan Tan Sri Fatimah Hashim. Pasangan pertama menteri dalam kabinet Malaysia. Rasanya sampai sekarang tiada lagi seumpama itu.
10 tips to prevent diabetes
In conjunction with World Diabetes Day, Metro Online Broadcast spoke to experts Datuk Dr Khalid Abdul Kadir and Dr Shereen Goh on diabetes in Malaysia.
Recent years have seen an alarming growth in the number of Type-2 diabetes cases in South-East Asia and about one in five adults in the region now suffers from the disease.
Diabetes is not to be taken lightly as it is associated with a plethora of conditions such as high blood pressure, abnormal cholesterol, fatty liver and high blood sugar and more.
Datuk Dr Khalid Abdul Kadir (left) and Dr Shereen Goh (right)
“Type-2 diabetes, in particular, is closely linked with central obesity (also known as ‘pot belly’ or ‘beer belly’), so a person who is not centrally obese will not develop Type-2 diabetes,” said Dr Khalid.
“Central obesity is part of a cluster of conditions known as metabolic syndrome that opens the way to diabetes and a range of life-threatening diseases such as heart diseases, cancers, joint problems and more,” Dr Goh said.
Thus, maintaining a healthy weight is the key to keeping obesity and diabetes at bay, and the two doctors share some things Malaysians can do to stay healthy.
1. Eat in moderation
Many Malaysians eat more than is required by the body. The first step to losing weight can be as simple as eating smaller meals at a slower pace.
Having smaller meals and a balanced diet is key to preventing obesity and Type-2 diabetes
2. Balanced diet
Malaysians ought to balance out their diet with more fruits and vegetables. Know what to stay away from; choosing steamed or grilled foods over fried foods and staying away from sweet, sugary drinks make all the difference.
3. Reduce carbs
According to Dr Goh, cutting down on rice in exchange for more meat and proteins actually helps in losing weight, as studies have shown that high-protein foods tend to make people feel full faster.
4. Make small changes
Dr Goh asserts that it is vital not to cut out too many foods from one’s diet as it can be difficult and make people more likely to give up. Paying attention to one’s quality of life is important to sustaining their efforts.
Exercise is very important, and even small improvements should be taken as positive signs towards overall weight loss
5. Avoid a sedentary lifestyle
Malaysians must avoid sedentary lifestyles at all costs. Though not everyone can make time for a weekly workout, simple things such as taking the stairs instead of the lift daily can burn more calories than you think.
6. The right attitude
According to Dr Khalid, having the determination to want to lose weight is the key. Weight loss occurs gradually over time and it is important to feel good even with small improvements.
7. Get moral support
Support from family and friends plays a vital role in making weight loss achievable. Try mixing with others who have the same objective and encourage each other in your efforts.
Local non-government organisations have plenty of resources that are easily accessible to the public
8. Monitor your health
People in good health do not need to go for check-ups any more than once a year, but they should keep an eye out for abnormalities in blood pressure and cholesterol.
9. Consult professional help
Those who have a family history and are experiencing diabetes-related diseases ought to consider consulting a specialist. Consultants can help come up with a tailor-made management plan for each individual; there is no ‘one-size-fits-all’ approach.
10. Finding information
The National Diabetes Institute and Diabetes Malaysia have many resources on diabetes that the public have easy access to. Being Malaysian NGOs, the information that they have is more relevant to Malaysian society.
Datuk Dr Khalid Abdul Kadir is a former president and one of the founders of Diabetes Malaysia, a trustee of the National Diabetes Institute.
Dr Shereen Goh in charge of the Diabetes, Obesity and Metabolic centre at a local private hospital.
“Type-2 diabetes, in particular, is closely linked with central obesity (also known as ‘pot belly’ or ‘beer belly’), so a person who is not centrally obese will not develop Type-2 diabetes,” said Dr Khalid.
Having smaller meals and a balanced diet is key to preventing obesity and Type-2 diabetes
2. Balanced diet
Exercise is very important, and even small improvements should be taken as positive signs towards overall weight loss
5. Avoid a sedentary lifestyle
Local non-government organisations have plenty of resources that are easily accessible to the public
8. Monitor your health
Dr Shereen Goh in charge of the Diabetes, Obesity and Metabolic centre at a local private hospital.
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