WHETHER you are navigating the prolonged power outage caused by Hurricane Melissa or simply trying to maintain healthy habits during a period of disruption, eating well as a Jamaican living with a non-communicable disease (NCD) doesn’t have to be a challenge.

Smart, culturally grounded strategies can keep you nourished and well, says Shauna Franklin, dietetics assistant at the Tony Thwaites Wing, University Hospital of the West Indies.

Hurricane Melissa’s disruptions hit western Jamaica especially hard, with some households still facing limited refrigeration and rising food costs.

“There are smart ways in which individuals with NCDs can reduce the impact of Hurricane Melissa and maintain healthy eating patterns,” Franklin said.

“One of the things you can do is build your plate around complex carbohydrates and fibre. For individuals who are pre-diabetic, diabetic, or hypertensive, we normally recommend a combination of complex and simple carbohydrates. Complex carbs pack in more nutrients, they’re higher in fibre, and they digest more slowly. This keeps you full longer and supports weight control.”

Franklin added that this includes eating more ground provisions such as yellow yam, green bananas, breadfruit, and pairing them with vegetables like callaloo or cabbage and lean proteins such as fish or beans.

“These foods have low to moderate glycaemic index values that help prevent sharp spikes in blood sugar. I also recommend reducing frying and instead choosing baking or steaming,” she noted.

With some areas still without electricity and some residents having a challenge purchasing food items, Franklin advised prioritising non perishable but nutrient dense items.

“People should have low sodium canned beans or tuna, whole grain crackers or brown rice cakes, unsalted nuts and nut butters, dried or canned fruit (in juice, not syrup), and shelf stable milk or protein shakes,” she said.

“Balance is key. Combine carbohydrates with protein and healthy fats, for example, peanut butter on whole wheat crackers or tuna mixed with beans to help slow glucose absorption and avoid spikes,” she advised. “Also keep quick sources of glucose such as fresh juice, honey packets, or hard candy to treat hypoglycaemia, and rinse canned foods to reduce sodium, which is important for blood pressure control.”

Franklin emphasised that regardless of circumstances, medication adherence and monitoring remain non negotiable.

“Ensure that you take your medication at the prescribed time. If prescriptions run out, do not rely solely on home remedies; contact your clinic or hospital as soon as possible. Hydrate with water instead of sodas, keep natural juices lightly sweetened and in moderation, and remember that maintaining your health doesn’t have to be complicated,” she said.

“You don’t want to cause your family unnecessary worry because you overindulged or neglected your routine and needed emergency care,” she added.

Hugh Reid, managing director, JN Life Insurance, stated that maintaining a healthy lifestyle during stressful periods is crucial.

“Jamaicans must monitor their health because of the impact of non-communicable diseases such as diabetes and hypertension on our population,” he noted.

Reid added that studies conducted by the Ministry of Health and Wellness indicate that Jamaica’s medical costs from cardiovascular diseases and diabetes alone, over the next 15 years, could reach as high as $29.8 billion. He warned that the financial impact of NCDs can easily wipe out a person’s life savings.

“It is even more concerning when you realise that one in three Jamaicans is hypertensive, one in eight is diabetic, and one third of the population will be diagnosed with a chronic illness,” he said.

“We encourage people to consistently monitor their health and take steps to minimise the cost of treatment, including investing in critical illness insurance plans. Prevention remains better than cure.”