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Introduction
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In 1998, there were 150,000 adult Malaysians who did not know that they were having diabetes. Have a blood test if any of the following risk factors apply to you:
- Family history (one or both parents, siblings diagnosed with diabetes)
- Overweight or obese
- Lack of physical activity
- Unhealthy nutrition (increased intake of fats and lack of fibre)
- Increasing age (by age 60, 1 out of 12 Malaysians will have diabetes)
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Reduce your risks with healthy living
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Healthy Diet
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- Eat a variety of foods, including cereals, legumes, fish, meat, fruits and vegetables
- Increase fibre intake - eat more fruits, leafy vegetables, beans, pulses and cereals
- Reduce intake of oil and fats - eat less butter, margarine, lard, ghee, fried food and fast food
- Reduce excessive sugar intake - consume very little soft drinks, cordials, desserts, pastries, jams, kaya
- Have regular meals and do not overeat
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Regular Exercise
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- Type of exercise - brisk walking, cycling, jogging, swimming, aerobic dancing, games
- How often - at least 3 times a week
- How long/duration - at least 20 minutes
- Wear proper shoes and loose clothing
- Before each session of active exercise - do some stretching exercises
- Rest if you feel chest pain, extreamly tired, breathless or giddy
- Drink sufficient water
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Developed
and Copyright © 2005 National Diabetes
Institute. (www.nadidiabetes.com.my)
To contact us, e-mail us at
enquiry@nadidiabetes.com.my
No1, Jalan SS3/50,
47300 Petaling Jaya, Selangor Darul Ehsan.
Tel : 03-78761676 / 77
Fax: 03-78761679
Updated :
Tuesday July 06, 2010
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