Don’t Wait for Diabetes to Start Taking Care of Yourself

          Diabetes is a condition in which blood glucose levels are higher than normal due to insufficient insulin production or insulin resistance. Although diabetes is a chronic condition, advances in screening and monitoring technologies—such as the HbA1c test, which measures average blood glucose levels over time, and screening for complications affecting the eyes, feet, and kidneys—can help people with diabetes manage their condition effectively and maintain a healthy, fulfilling life. With appropriate medical care and a balanced approach to nutrition and physical activity tailored to an individual’s lifestyle, people with diabetes can continue to live active and fulfilling lives.

Who Is at Risk of Developing Diabetes?   

          Approximately 5 million people in Thailand are living with diabetes, and what is even more concerning is that as many as 1 in 3 may not know they have the condition.Over the past 10 years, there has been a significant increase in newly diagnosed diabetes among working-age adults, particularly those aged 25–40. This trend may be associated with lifestyle factors such as the consumption of hidden sugars in beverages, prolonged sitting and physical inactivity, chronic stress that can affect blood sugar regulation, and insufficient sleep.Together, these factors can contribute to metabolic syndrome, a group of conditions that increases the risk of developing type 2 diabetes at a younger age.

Who Should Be Concerned?

• Family History : Having a parent, sibling, or other close family member with diabetes.

• A Sweet Tooth or High-Carbohydrate Diet : Frequently consuming bubble milk tea, desserts, sugary foods, or large amounts of refined carbohydrates such as white rice, white bread, and other refined flour products.

• A Sedentary Lifestyle : Spending long hours working in front of a computer, getting little physical activity, or being generally inactive.

• Increased Waist Circumference : People with abdominal obesity or a higher-than-recommended BMI should pay particular attention to their risk of developing diabetes.

Early Signs of Diabetes to Watch For

          Early-stage diabetes may not cause noticeable symptoms. However, some warning signs to look out for include:

• Frequent thirst
• Frequent urination, especially at night
• Unusual fatigue, even after getting enough rest
• Unexplained weight loss

          Some people may also experience blurred vision or wounds that take longer than usual to heal. If you notice these symptoms, there is no need to panic, but it is important to consider a comprehensive health check-up, particularly an HbA1c test, to assess your average blood glucose level and help determine whether diabetes or prediabetes may be present.

Healthy Lifestyle Changes Without Giving Up the Foods You Love

          Maintaining a healthy lifestyle can be enjoyable. Start by making simple changes to some meals and follow the “2:1:1” plate method: 2 parts vegetables : 1 part rice or other carbohydrates : 1 part proteinIn addition, aim to increase physical activity and get around 30 minutes of exercise or movement each day, as appropriate for your health and fitness level.You do not have to completely give up your favorite foods. Instead of thinking “What am I not allowed to eat?”, shift your mindset to “What can I choose?” With mindful choices and sustainable lifestyle changes, you can support better blood sugar control while continuing to enjoy a good quality of life.

Treatment Approaches and Technologies That Make Diabetes Management Easier

          Modern diabetes care is no longer focused solely on taking medication. Today, technology can serve as a valuable personal health assistant, helping people better understand and manage their condition in everyday life.

• Continuous Glucose Monitoring (CGM): A small sensor placed on the skin that continuously monitors glucose levels. CGM can provide valuable insights into glucose patterns and how the body responds to meals, physical activity, and treatment. It is particularly useful for people with diabetes who need closer glucose monitoring.
• Comprehensive Screening : Regular screening for diabetes-related complications, such as eye, foot, and kidney assessments, can help detect problems early and allow appropriate treatment before complications become more serious.

          At Thonburi Thawiwatthana Hospital, we believe in a holistic approach to diabetes care—addressing both physical and emotional well-being. Our team of endocrinology and diabetes specialists works alongside dietitians and specialized nurses to develop a personalized care plan that fits your lifestyle.Because our goal is not simply to lower the numbers on a blood test, but to help you maintain the confidence, well-being, and quality of life to live life to the fullest.

Our Approach to Staying Healthy and Reducing Diabetes Risk

1. Self-Care — The Foundation of Prevention

         The key is to develop sustainable eating and activity habits that support healthy blood glucose levels.

• Eat Mindfully and in Balanced Portions: Prioritize non-starchy vegetables, lean proteins, and high-quality sources of carbohydrates. A balanced plate can help support better overall nutrition and blood glucose management.
• Move After Meals: Instead of remaining seated after eating, try taking a light walk or engaging in gentle movement for 10–15 minutes. Regular physical activity can support glucose management and overall metabolic health.
• Get Enough Quality Sleep: Maintaining a regular sleep schedule and getting sufficient, good-quality sleep are important parts of a healthy lifestyle.

2. Pay Attention to Changes in Your Body

          Don't wait until a routine health check-up to start paying attention to your health. Be aware of potential signs that may warrant medical evaluation.

• Dark, Thickened Skin Around the Neck or Folds: Darkened, thickened skin—known as acanthosis nigricans—can be associated with insulin resistance.
• Frequent Hunger or Cravings: Persistent hunger or strong cravings, particularly when accompanied by other symptoms or risk factors, should be discussed with a healthcare professional.
• Slow-Healing Wounds: Wounds that take longer than expected to heal may warrant medical evaluation, particularly if you have other risk factors for diabetes.

3. Health Screening — Use Numbers to Plan, Not to Fear

• HbA1c (A1C): An A1C level of 5.7%–6.4% is in the prediabetes range and indicates an increased risk of developing type 2 diabetes. Appropriate follow-up and lifestyle intervention can help reduce the risk of progression.
• Waist Circumference and Body Composition: Monitoring waist circumference and body composition can provide useful information about abdominal or visceral fat and metabolic risk. However, these measurements should be interpreted alongside other health indicators.
• Consider CGM When Appropriate: CGM may provide a detailed picture of glucose patterns over a period of days. However, it is not currently recommended as a screening or diagnostic test for prediabetes or diabetes in people without diabetes. Its use should be discussed with a healthcare professional based on individual circumstances.

4. Treatment — Personalized Care for Those at Risk

          For people at high risk of developing diabetes, treatment is not simply about taking medication. The goal is to reduce risk and improve metabolic health through individualized care.

• Medical Nutrition Therapy: Working with a registered dietitian can help create a personalized eating plan based on your health needs, lifestyle, and goals.
• Medication for Prediabetes When Appropriate: In certain high-risk individuals, a doctor may consider medication alongside lifestyle changes to reduce the risk of progression to type 2 diabetes. Treatment decisions should always be individualized.
• Address Other Health Conditions: Conditions associated with metabolic health, such as sleep apnea, should also be evaluated and treated when appropriate.

5. Take Care of Your Mind as Well as Your Body

         Managing diabetes risk is a long-term journey, so maintaining a healthy relationship with food, exercise, and yourself is equally important.

• Don't Be Too Restrictive: You don't necessarily have to completely eliminate your favorite foods. Focus on appropriate portions, balanced meals, and sustainable choices.
• Build a Healthy Support System: Encourage family members or friends to adopt healthier habits together. Having support can make healthy changes easier to maintain.
• Be Kind to Yourself: If you don't follow your plan perfectly one day, don't give up. Simply get back on track with your next meal or activity. You don't have to wait until Monday to start again.