By Dr. Sandy
As a doctor and certified diabetes lifestyle advocate, I guide individuals toward better health by addressing the complexities of diabetes and related conditions. Diabetes is a chronic condition where high blood sugar can lead to complications affecting the heart, kidneys, nerves, and liver. One such concern is metabolic-associated fatty liver disease (MAFLD), formerly known as non-alcoholic fatty liver disease (NAFLD). MAFLD occurs when excess fat accumulates in the liver due to metabolic dysfunction. It's common in type 2 diabetes due to shared risk factors like obesity and insulin resistance.
Monitoring Diabetes and Liver Health
I emphasize the importance of monitoring HbA1c, a blood test that shows long-term blood sugar control. For diabetics, we aim for an HbA1c below 7%, but closer to 6.5% is even better. Alongside HbA1c, I use FibroScan—a non-invasive tool that assesses liver health by measuring liver stiffness and fat content. This helps detect early liver damage in diabetic patients at risk of MAFLD.
Dietary and Lifestyle Changes: The Cornerstone of Diabetes Management
Dietary and lifestyle changes are crucial in managing both diabetes and liver health. This is where dietitians and nutritionists play a key role. They act as your health GPS, guiding you to make food choices that positively impact blood sugar and liver health.
The Role of Dietitians and Nutritionists
Dietitians help you navigate food choices, such as swapping white rice for brown rice or grilled fish instead of fried chicken. While they might help you skip that extra slice of cake, they do it in a way that doesn’t make you feel deprived.
Dietary Adjustments
Some practical tips include:
- Balanced meals: Include whole grains, lean proteins, healthy fats, and non-starchy vegetables.
- Reduce refined carbs: Swap white rice and sugary snacks for healthier options like quinoa or wholemeal bread.
- Mediterranean diet: Olive oil, nuts, and fish are great for both blood sugar and liver health.
- Limit processed foods: Enjoy nasi lemak in moderation and pair it with veggies.
- Portion control: Listen to your hunger cues, even with tempting dishes like char kuey teow.
CNY treats can be enjoyed in moderation:
- Festive treats: Savor pineapple tarts and bak kwa without overindulging—your liver will appreciate it.
- Smart swaps: Opt for lean meats like chicken or fish in your steamboat, and choose water or unsweetened tea over sugary drinks.
- Fruits over sweets: Fresh fruits like oranges are a healthy alternative to sugary treats.
Exercise helps improve insulin sensitivity, lower blood sugar, and reduce liver fat. A brisk 30-minute walk or doing housework can make a huge difference. It's about consistency, not running a marathon (unless that's your thing!).
Weight Management
Losing just 5–10% of your body weight can significantly improve both blood sugar levels and liver health. Combining dietary changes with exercise is the perfect formula for healthy weight loss.
Empowering Patients Through Education
Education is key. Many people don’t realize the silent risks of diabetes, like MAFLD. I explain complex concepts like HbA1c and FibroScan in simple terms to empower patients to take charge of their health, helping them understand the impact of food choices and lifestyle on overall well-being.
A Holistic Approach to Diabetes
Managing diabetes is about more than just lowering blood sugar—it’s about living a balanced life. By combining monitoring tools like HbA1c and FibroScan with dietary changes, exercise, and weight management, individuals can reduce the risk of complications. Working with dietitians ensures these changes are sustainable and personalized.
Final Message
Your health is in your hands. Start small—choose grilled fish over fried chicken, take the stairs instead of the elevator, or swap sugary drinks for water. These small, consistent changes lead to big health rewards. Let’s build a future of healthier, happier lives—one choice, one meal, and one step at a time.
