諾魯月報第三十六版-營養專欄 Preventing Obesity and Diabetes in Nauru－My Way, My Life

March 2013
諾魯月報-第三十六版封面

The Nutrition Corner

Preventing Obesity and Diabetes in Nauru

I read an article on Bulletin of the World Health Organization (WHO) recently, which reported Pacific islanders pay heavy price for abandoning traditional diet. People in the Pacific Islands may know what constitutes healthy eating but still less than 20% of people surveyed reported eating the recommended five or more portions of fruits and vegetables a day. The often calorie-rich and nutrition-poor imported foods have a stronger appeal. Replacing traditional foods with energy dense and nutritionally poor imported products have contributed to high prevalence of obesity and related health problems in the Pacific islands. That’s the problem Nauruan are facing now. WHO defines overweight as having a body mass index (BMI) equal to or more than 25, and obesity as a BMI equal to or more than 30. In most Pacific countries, more than 50% (especially up to 90% in Nauru) of the population is overweight according to WHO surveys. More seriously, obesity prevalence ranges from more than 30% in Fiji to a staggering 70% in Nauru. It truly happens in this island. In the end of January, I joined the Independence Health screening team with Public Health Centre’s workers at Civic Centre. I checked people’s weight and height then calculate the BMI for them to see if their weights are healthy or not. To tell the truth, I seldom found someone’s BMI is less than 25. That means most of you are overweight.

Diabetes prevalence among adults in the Pacific region is among the highest in the world. The average age at which people develop diabetes is also getting lower. There is a link between diabetes and obesity. People diagnosed with type II diabetes, about 80 to 90 percent are also diagnosed as overweight or obese. Being overweight places extra stress on your body in a variety of ways, including your body’s ability to maintain proper blood sugar levels. In fact, being overweight can cause your body to become resistant to insulin; however, insulin is produced to regulate your blood sugar level and work hard to maintain it within a fairly narrow range. To reduce the chances that you will develop diabetes, you must maintain a healthy weight and increase your physical activity. If you are overweight, even a small weight loss (around 5 to 10 percent) can prevent diabetes or prolong the chance that you will develop the disease. And if you already have diabetes, this small weight loss can reduce the amount of medication you need, as well as help prevent common complications associated with diabetes, such as blindness, stroke and heart attacks. Avoid overeating, or eating foods high in carbohydrates, it can prevent sharp spikes in your blood sugar levels. Since your body already has difficulty producing the necessary insulin, maintaining a normal blood sugar level is easier when you don’t overload your body with too much food. Here are some dietary tips for people with diabetes.

You can eat everything, but you should notice the portion size.
You should eat regularly.
To avoid too much starchy food and sugar.
To avoid too much salt. Add ginger or lemon juice to flavor.
Green leafy vegetables contain vitamins, minerals and fiber. You can eat freely.

Once that’s done, controlling diabetes is not as difficult as you think. Always be sure to monitor your blood sugar levels as recommended and immediately report any problems to your physician or dietitian. And if you can include some exercise in your daily routine, this will go even further toward controlling your diabetes.