In today’s interconnected world, social media has become a powerful platform for sharing news and updates about our friends and acquaintances. Unfortunately, it has also brought to light a sobering reality: the untimely loss of young individuals within our social circles. I recently came across distressing posts revealing that some of the people I knew had passed away due to diabetes-related complications, including the need for dialysis. This revelation struck a chord within me, especially as I learned that our Samoan sisters have been disproportionately affected by this illness at a younger age. Motivated by this disheartening knowledge, I embarked on a personal journey of research and exploration to understand what could be done as an individual to prevent the onset of diabetes and its associated complications, drawing from my own personal experiences.
Daily Exercise:
I’m not a doctor, but as a mother who is active and loves exercise, I have always recognized the importance of maintaining a healthy lifestyle. My journey towards understanding and preventing diabetes began during my young adult years while pursuing my university studies. It was during a mandatory Physical Education class that I discovered the immense value and personal fulfilment that regular exercise brings. Initially, it was not easy to incorporate exercise into my routine, but over time, my body adapted to it, and it became something I genuinely enjoyed doing.
Now, in my early 50s, my approach to physical activity has evolved. While I may no longer engage in sports as I used to, walking has become a cherished hobby and a source of personal time for me. I have found solace and rejuvenation in the simple act of walking. Interestingly, when I go without walking for two or more days, my body noticeably reacts, serving as a warning that it is time to get back to this beneficial routine. These signals further reinforced the significance of exercise in my life and prompted me to delve deeper into its impact on overall health, particularly in relation to preventing diabetes.
Food intake:
Work life can be incredibly busy for many mothers, often leaving us with little time to accomplish everything on our to-do lists. After a full day of work, there’s still dinner to prepare for the family, and before we know it, the day has slipped away, and exercise becomes an afterthought. However, here’s a suggestion that can help, even on days when we miss our regular exercise routine.
While preparing family dinners, it’s beneficial to reduce on starchy foods and increase the inclusion of greens and other nutritious options. In our island culture, staple foods like taro, bananas, bread, and rice are commonly consumed daily. However, consistently consuming these foods can lead to elevated blood sugar levels and an increased risk of developing diabetes and metabolic disorders. Here are some suggestions on daily meals:
Breakfast: consider opting for a fruit-based meal such as papaya, coconut, or boiled eggs, accompanied by hot or warm water.
Lunch: a green salad with avocado or boiled chicken paired with warm water can make a nutritious choice.
Dinner: regardless of the type of meat you have available, whether it’s chicken, fish, or pork, it’s recommended to boil or bake, rather than fry it. Aim for a portion of chicken or meat about the size of your fist and pair it with plenty of boiled vegetables or a green salad. Additionally, staying hydrated by drinking water throughout the day is beneficial for digestion and overall well-being.
By consistently following this eating habit, like exercise, your body will adapt and slowly develop a decreased appetite for unhealthy foods. Samoa offers a wide variety of fruits and vegetables, so take advantage of the local produce and incorporate them into your daily meals.
Once or twice a week, it’s alright to enjoy a piece of taro or banana as an addition to your dinner. However, it is advisable not to consume them daily. By gradually reducing their frequency, you may start noticing changes in your body weight and energy levels. It’s important to continue with your exercise routine and view it as a gift to yourself. Regular physical activity not only supports overall well-being but also complements a healthy diet in preventing various health conditions.
And lastly, it’s advisable to avoid eating late at night. After dinner, it is recommended to opt for drinking warm water instead. Eating late at night can disrupt your digestion and interfere with your body’s natural sleep patterns.
Give it try! In 1 or 2 weeks, you will see changes.
