Next, it’s been said before, but it bears repeating: lifestyle interventions, such as increasing physical activity, improving nutrition, and managing stress, are incredibly effective in preventing diabetes.
If high-intensity workouts are intimidating, start with something simple like brisk walking, swimming, or yoga to get on the right track. Another patient of mine started doing resistance training and lifting light weights to build muscle and reduce her belly fat.
When it comes to nutrition, small but consistent changes can make a big difference. Reducing your intake of refined carbohydrates and replacing them with whole grains, legumes and non-starchy vegetables such as broccoli can help stabilize blood sugar levels. Including lean protein in every meal further smooths out glucose spikes and helps build muscle, supporting overall metabolic health.
Misunderstanding around diabetes and weight
We need to reshape the narrative around diabetes and weight, especially in Asian communities. Too often, people believe that only visibly overweight people are at risk of diabetes, leaving many who look slim unaware that they too may be vulnerable.
In fact, someone who looks overweight may be metabolically healthy if they have good muscle mass and healthy fat distribution and stay active. Those who appear slim may be at greater risk due to factors such as hidden visceral fat and lack of muscle mass.
Diabetes prevention is not just about losing weight; it’s about improving overall metabolic health. For many, it starts with realizing that true health goes beyond appearances.
Dr. Kyle Tan is co-founder and advisor at NOVI Health.