PREDIABETES IS SERIOUS. IT IS SILENT.
BUT IT CAN BE REVERSED!

Prediabetes is a stage before diabetes1. When blood sugar levels are slightly higher than normal levels, but not high enough to be diagnosed with diabetes (fasting glucose between 6.1 to 6.9 mmol/L)

it's-common-1
About 15.5% of Malaysian adults have prediabetes2. Prediabetes is a ‘silent’ condition – there are no obvious symptoms1. People may not be aware of it, unless diagnosed through a blood test.

its serious 1
About 3 in 4 people with prediabetes will eventually develop type 2 diabetes3. That increases their risk of:
  • Blindness
  • Stroke
  • Kidney failure
  • Nerve damage
  • Heart disease
  • Loss of toes, feet, or legs

its reversible

People with prediabetes have ~3 to 6 years to reverse their condition3. Here is how they can do it4:

  • Lose weight
  • Eat a healthy diet
  • Get more active

1KG LESS, MANY STEPS AHEAD

Being overweight or obese set the stage for prediabetes and eventually diabetes down the road. For 1 kg you lose, you lower your diabetes risk by 16%5.

For a start …

Daily eat out rate
is high in Malaysia

64.1

Eat at least one meal
outside of home6

12.5

Dine out or tapau
at least one meal6

Eat out culture can be
a recipe for prediabetes

eat out

Outside meals are usually high in fat, calories, sugar and sodium7. We have less control over our meal7.

Choose a healthier meal from the menu

Use #suku-suku separuh as a guide

Order extra vegetables and fruits

Share the dessert

Avoid ‘banjir’.
(Put sauce or gravy on the side)

Choose plain water or drinks with less sugar

Opt for low-fat over full cream milk

Choose whole grains over white refined carbs

Ask to reduce salt, oil & sugar

Read nutrition facts labels

Keep portion sizes small

Eat slowly and mindfully

Tapau extra portions

Choose a healthier meal from the menu

Use #suku-suku separuh as a guide

Order extra vegetables and fruits

Share the dessert

Avoid ‘banjir’.
(Put sauce or gravy on the side)

Choose plain water or drinks with less sugar

Opt for low-fat over full cream milk

Choose whole grains over white refined carbs

Ask to reduce salt, oil & sugar

Read nutrition facts labels

Keep portion sizes small

Eat slowly and mindfully

Tapau extra portions

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Are malaysians fit?

1 in 4

Malaysian adults don’t exercise enough8

150 minutes

of moderate activity per week is recommended9

3x

a week at the
minimum9

How to start exercising?

  • Begin with light walking10
  • Do aerobic exercises at 10 minutes intervals to improve ‘cardiorespiratory fitness’11
    • walking, jogging, swimming or cycling
  • Do anaerobic exercises to improve blood sugar control12
    • weightlifting or resistance training
  • Slowly add HIIT (high-intensity interval training) to your exercise
    • walk slowly for 3-5 min, then move as quickly as you can for 1 min; repeat10
  • Join a group that exercises to music to keep it fun
  • Exercise with a buddy to keep you motivated13

Ways to sneak exercise in your day

  • Set hourly reminders to move for 1-2 minutes
  • Stretch your neck, shoulders, and legs at your desk
  • Find excuses to use the stairs
  • Move while watching TV
  • Dance to your favourite song while cooking

WITH THESE LITTLE CHANGES,
YOU ARE ON TRACK TO REVERSE YOUR RISK OF PREDIABETES AND LEAD A HEALTHIER LIFE.

Speak to your doctor before making any significant changes to your diet and physical activity. A dietitian can help you plan your meals better. A physiotherapist or physical trainer can help you design a suitable exercise plan.

Remember to take the prediabetes risk calculator to assess your risk, and your progress.

  1. American Diabetes Association. 2021. With prediabetes, action is the best medicine. https://www.diabetes.org/diabetes-risk/prediabetes
  2. International Diabetes Federation. 2020. Malaysia: Diabetes Report 2010 – 2045. https://www.diabetesatlas.org/data/en/country/120/my.html.
  3. Ramin Zahed. 2021. Can prediabetes go away? Keck Medicine o f USC. https://www.keckmedicine.org/can-prediabetes-go-away/.
  4. Centres of Disease Control and Prevention. 2020. Prediabetes: Could It Be You? https://www.cdc.gov/diabetes/library/socialmedia/infographics/prediabetes.html
  5. Nidhi Bansal. 2015. Prediabetes diagnosis and treatment: A review. World Journal of Diabetes 6(2): 296-303. https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC4360422/.
  6. Jean-Pierre Poulain, Cyrille Laporte and Laurence Tibère et al. 2020. Malaysian Food Barometer (MFB): a study of the impact of compressed modernisation on food habits.
    Malaysian Journal of Nutrition 26(1): 1-17.doi:https://doi.org/10.31246/mjn-2019-0042.
  7. Ilana N Bezerra, Cintia Curioni and Rosely Sichieri. 2012. Association between eating out of home and body weight. Nutrition reviews 70(2): 65-79. doi: 10.1111/ -j.1753-4887.2011.00459.x.
  8. Ministry of Health Malaysia. 2019. National Health and Morbidity Survey 2019.http://iku.gov.my/images/IKU/Document/REPORT/NHMS2019/Infographic_Booklet_NHMS_2019-English.pdf.
  9. Ministry of Health Malaysia. 2020. Clinical Practice Guidelines for Management of Type 2 Diabetes Mellitus. 6th Edition.
  10.  American Diabetes Association. 2021. It’s a great time to get moving. https://www.diabetes.org/healthy-living/fitness.
  11. Ronald J. Sigal, G en P. Kenny, David H. Wasserman and Carmen Castaneda-Sceppa. 2005. Physical Activity/Exercise and Type 2 Diabetes 18(2): 88-101.
    https://spectrum.diabetesjournals.org/content/18/2/88.
  12. American Diabetes Association. 2021. Anaerobic Exercise and Diabetes. https://www.diabetes.org/healthy-living/fitness/anaerobic-exercise-diabetes.
  13. American Diabetes Association. 2021. https://www.diabetes.org/healthy-living/fitness/putting-fun-fitness.
  1. American Diabetes Association. 2021. With prediabetes, action is the best medicine. https://www.diabetes.org/diabetes-risk/prediabetes
  2. International Diabetes Federation. 2020. Malaysia: Diabetes Report 2010 – 2045. https://www.diabetesatlas.org/data/en/country/
    120/my.html.
  3. Ramin Zahed. 2021. Can prediabetes go away? Keck Medicine o f USC. https://www.keckmedicine.org/can-prediabetes-go-away/.
  4. Centres of Disease Control and Prevention. 2020. Prediabetes: Could It Be You? https://www.cdc.gov/diabetes/library/socialmedia
    /infographics/prediabetes.html
  5. Nidhi Bansal. 2015. Prediabetes diagnosis and treatment: A review. World Journal of Diabetes 6(2): 296-303. https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC4360422/.
  6. Jean-Pierre Poulain, Cyrille Laporte and Laurence Tibère et al. 2020. Malaysian Food Barometer (MFB): a study of the impact of compressed modernisation on food habits.
    Malaysian Journal of Nutrition 26(1): 1-17.doi:https://doi.org/10.31246/mjn-2019-0042.
  7. Ilana N Bezerra, Cintia Curioni and Rosely Sichieri. 2012. Association between eating out of home and body weight. Nutrition reviews 70(2): 65-79. doi: 10.1111/ -j.1753-4887.2011.00459.x.
  8. Ministry of Health Malaysia. 2019. National Health and Morbidity Survey 2019.http://iku.gov.my/images/IKU/Document/
    REPORT/NHMS2019/Infographic_Booklet_NHMS_2019-English.pdf.
  9. Ministry of Health Malaysia. 2020. Clinical Practice Guidelines for Management of Type 2 Diabetes Mellitus. 6th Edition.
  10.  American Diabetes Association. 2021. It’s a great time to get moving. https://www.diabetes.org/healthy-living/fitness.
  11. Ronald J. Sigal, G en P. Kenny, David H. Wasserman and Carmen Castaneda-Sceppa. 2005. Physical Activity/Exercise and Type 2 Diabetes 18(2): 88-101.
    https://spectrum.diabetesjournals.org/content/18/2/88.
  12. American Diabetes Association. 2021. Anaerobic Exercise and Diabetes. https://www.diabetes.org/healthy-living/fitness/anaerobic-exercise-diabetes.
  13. American Diabetes Association. 2021. https://www.diabetes.org/healthy-living/fitness/putting-fun-fitness.
*When reading this Web site, please remember that the information contained herein is intended for general reference only. Not to be used as a substitute for healthcare professional advice. You should consult with an appropriate healthcare professional for further information or discussion on any specific problem or matter which is covered by information provided herein before taking any action.
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CREATE YOUR PREDIABETES MEAL PLAN

WORKING FROM HOME CHANGED OUR EATING HABITS

THE HIDDEN DANGER OF SUGAR

THE ROLE OF VEGETABLES AND FRUITS IN PREDIABETES

Prediabetes and Your Heart

REVERSE PREDIABETES

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