What We Do

The NHS provides specific guidance for South Asian communities on managing and preventing Type 2 diabetes, since this group is at a higher risk. This risk is linked to factors such as how the body stores fat, genetics, and dietary habits.

Key Risk Factors for South Asian People

• Weight and BMI: You are at increased risk of Type 2 diabetes with a lower Body Mass Index (BMI) of just 23, compared to 25 for other ethnicities.
• Waist size: People of South Asian descent are more prone to storing fat around their midsection, known as visceral fat. The recommended maximum waist size is 90cm (35in) for men and 80cm (31.5in) for women.
• Age: Your risk of Type 2 diabetes begins to increase from age 25, which is earlier than for many other ethnic groups.

Prevention and Management Guidance

The NHS recommends lifestyle changes focused on diet, physical activity, and weight management.

Eating Healthily

• Carbohydrates: Traditional South Asian diets often contain high levels of carbohydrates, which can increase blood glucose. Reduce portion sizes of high-carb foods like rice and chapatis.
• Cooking methods: Grill, bake, or steam your food instead of frying it. When cooking curries, use less oil and choose healthier, unsaturated oils like rapeseed or olive oil over ghee.
• Meal content: Increase the amount of vegetables, fruit, and fibre in your diet. Opt for wholegrain products, lean proteins like chicken and fish, and lentils.
• Reduce sugar and salt: Limit sugary sweets (like mithai and gulab jamun) and swap sugary drinks for water. Be mindful of the salt content in foods, including processed snacks and pickles.
• Restaurant choices: When eating out, choose grilled or tomato-based dishes over those with cream or high amounts of oil.

Increasing Physical Activity

• Frequency and duration: Aim for at least 30 minutes of moderate physical activity (like a brisk walk) on five days a week.
• Ways to get active: Find activities you enjoy, such as walking, dancing, gardening, or swimming. You can also build activity into your daily routine by taking the stairs instead of the lift.

NHS Diabetes Prevention Programme

If you are at high risk of developing Type 2 diabetes, you may be referred to the free Healthier You NHS Diabetes Prevention Programme. This nine-to-twelve-month course provides personalised support to help you manage your weight, improve your diet, and increase physical activity.

How to Get Help

• Check your risk: You can use Diabetes UK's "Know Your Risk" tool online to understand your personal risk level.
• Speak to your GP: If you are concerned about your risk, you should make an appointment with your GP. They can arrange a blood test and refer you to the NHS Diabetes Prevention Programme if you are eligible.
• Contact Diabetes UK: For advice and support, you can call the Diabetes UK helpline.
• Access translated information: Some diabetes resources are available in other languages. You can contact the Diabetes UK helpline to ask for this information or for an interpreter.

NHS community advice for South Asians in Scotland on heart disease focuses on lifestyle changes like reducing salt and fat intake, staying physically active, and eating a healthy diet rich in fruits and vegetables.

South Asians are at a higher risk for heart disease due to a combination of genetic and lifestyle factors, including higher rates of type 2 diabetes, high blood pressure, and cholesterol, which can be influenced by traditional diets and lower activity levels.

Diet and Cooking

• Reduce salt: Limit salt intake to no more than 6g (1 teaspoon) per day, as much is hidden in processed foods and added to cooking.
• Lower fat: Use low-fat dairy options and reduce the amount of fat used in cooking.
• Change cooking methods: Grill, steam, or boil foods instead of frying. Enjoy fried foods like pakoras and samosas as occasional treats.
• Choose healthy fats: Use unsaturated oils and try to incorporate omega-3-rich foods like oily fish (salmon, sardines) or nuts and seeds.
• Increase fruit and vegetables: Aim for at least five portions of a variety of fruit and vegetables a day. This can help you naturally eat less fat, salt, and sugar.
• Limit sugar: Be mindful of sweetmeats like jalebi and ladoo, which are high in sugar.

Lifestyle

• Be active: Get at least 150 minutes of moderate activity per week, such as brisk walking.
• Avoid smoking: Quitting smoking can significantly lower your risk of heart disease.
• Moderate alcohol: Cut down on alcohol consumption, as it can increase blood pressure and contribute to weight gain.
• Maintain a healthy weight: Being overweight increases your risk of high blood pressure, high cholesterol, and type 2 diabetes.

Health Checks

• Visit your GP: Talk to your doctor to get your blood pressure, cholesterol, and blood sugar levels checked. They can also provide personalized advice.
• NHS Health Check: Inquire about an NHS Health Check, which is a free check-up to assess your risk of heart disease and other conditions.
• Be aware of risk factors: Understand that being of South Asian descent means you are at a higher risk for heart disease and diabetes, so proactive management is crucial.

Resources

• NHS website: The NHS website provides extensive information on cardiovascular disease.
• Stroke Association: Resources from the Stroke Association offer specific guidance for South Asian communities.
• Local services: Your GP surgery can be a starting point for booking appointments and accessing local resources. You may also be able to get a check-up at a pharmacy or other community locations.
• Scottish Government: The Scottish Government is working to improve heart disease diagnosis and access to care across Scotland.

South Asians in Scotland are at a higher risk of high blood pressure and should get their blood pressure checked regularly, ideally more frequently than the general adult population. Advice includes getting a blood pressure check at your GP or pharmacy, monitoring your diet to reduce salt and fat, increasing physical activity, and managing weight. The Scottish Government also supports remote monitoring programs for those with hypertension.

Getting Checked

• Get a check: It is important to have your blood pressure checked regularly, as high blood pressure often has no symptoms.
• Earlier checks: South Asians are at a higher risk of high blood pressure at a younger age, so it's advised to have checks more often than the general recommendation of once every five years for adults over 40.
• How to check: You can get your blood pressure checked at your GP surgery, participating pharmacies, or by using a home blood pressure monitor.

Lifestyle Advice

Diet:

• Reduce your intake of salt and fat, especially from processed foods, fried snacks, and sweets.
• Choose low-fat dairy options and healthy cooking methods like steaming, boiling, or grilling instead of frying.
• Increase your intake of fruit and vegetables.

Physical activity:

• Aim for regular physical activity, even if it's in small chunks of 10 minutes.
• Incorporate more movement into your daily routine, such as taking the stairs or walking more.

Weight and smoking:

• Maintain a healthy weight, as this can help lower blood pressure.
• Avoid smoking and other tobacco products, as they are a major cause of heart disease and stroke.

Managing Hypertension in Scotland

• Remote monitoring: Ask your GP if you are eligible for remote monitoring programs like Connect Me which can help you and your clinician manage your blood pressure without frequent appointments.
• Support: Speak to your GP, nurse, or pharmacist for advice and support on stopping smoking or other lifestyle changes.

For NHS community advice on dementia in Scotland, contact Alzheimer Scotland on 0808 808 3000 for a confidential, 24-hour helpline, or Age Scotland at 0800 124 4222. These organisations and Care Information Scotland provide information and support, including culturally sensitive resources for South Asian communities facing stigma and specific barriers to accessing care.

Where to Find Support

• Alzheimer Scotland: Offers a confidential 24-hour dementia helpline at 0808 808 3000.
• Age Scotland: Provides a helpline at 0800 124 4222 and other support.
• Care Information Scotland: A source of information and advice on support services available.
• NHS inform: Provides general information on dementia and has a campaign to "Rethink Dementia".
• Your GP: A good starting point for getting a diagnosis and discussing concerns.
• Social Services: Can provide a needs assessment to determine what help you may be eligible for, and a financial assessment to see how costs are covered.

For South Asian Communities

• Breaking down stigma: Organizations like the Alzheimer's Society are working to break down cultural barriers and stigma, which can be a major issue for South Asian communities.
• Culturally sensitive information: It is important to find information that is provided in a culturally sensitive way, acknowledging different beliefs and making sure the language used is clear and appropriate.
• Family support: Support is available for families who are caring for a loved one with dementia. It is important to talk openly about concerns to help get the necessary support.

What to Do If You or a Loved One Needs Help

1. Talk to your GP: This is the first step towards getting a diagnosis.
2. Get a needs assessment: Contact your local council's social services for a free needs assessment to identify any required help with daily tasks.
3. Talk to others: Speak with friends, family, or a dementia support group to discuss worries and get support.
4. Explore local resources: Find out about community-based support, such as Meeting Centres Scotland.

Badminton

SEMSA runs a mixed (male and female players) Badminton Group every Sunday from 5pm until 7pm at Scotstoun Sports Centre, Glasgow.

• Joining fee: No joining fee for the group
• Session charge: £6 cash per session
• Format: You can come as an individual player, and you will be assigned someone to play against at the meetings
• Requirements: Bring your own badminton racquet if you can and wear appropriate attire with non-marking court shoes (trainers)

How to Join

To join the Group, please contact Greg via WhatsApp on 07866 190137. You will be added to the SEMSA Badminton WhatsApp group where you will be kept up to date with the latest info, including any cancelations. Please message Greg with your name and telephone number to join and receive your welcome message with rules and regulations.

There is availability of local walks with volunteer leaders in Glasgow, check out Glasgow Life's "Good Move" program, which offers free, regular health walks led by volunteers across the city. You can also find various walks with volunteer leaders through the Ramblers Glasgow Group. Additionally, online community groups like the Glasgow South Side - Walking Group may have volunteer-led events.

Good Move (Glasgow Life)

• What it is: A program of free, sociable health walks that are up to an hour long and led by volunteers.
• How to find walks: Visit the Glasgow Life website to see the current program. There are over 50 walks each week.
• Contact: For more information or to book, email walking@glasgowlife.org.uk or call 0141 287 0963.

Glasgow Ramblers

• What it is: A group for people of all ages who enjoy walking in the city and countryside.
• Walks: Offers walks on weekends and some weekdays, with lengths typically between 5-10km and 15-20km.
• Leaders: Walk leaders are volunteers who have checked the routes and public transport.
• How to join: Contact the walk leader in advance for specific walk details, as listed on their Glasgow Ramblers website.

Other Groups

• Glasgow South Side - Walking Group: A community-focused group that organizes regular walks and welcomes new members.
• Boots & Beards: A hiking group that specifically encourages the Asian community in Scotland to get outdoors, often sharing its activities on social media.
• Local community centres: Many local community or senior centres may also organise their own walking groups, so it's worth checking with local centres.