Diet: Adjust to your own needs
Managing diabetes starts with managing your diet. The goal is to eat enough to meet your body’s needs without overindulging. I’ve worked as a secretary most of my life, so I don’t do heavy labor. On a typical day, I eat about 300 grams of cooked rice. If I’ve been more active, I eat a little more; if I’m less hungry, I eat less. I don’t force a fixed amount at every meal, and I’ve found this flexible approach keeps my blood sugar stable. Nutrition is just as important as quantity. I follow the food exchange principle, making sure I get protein, healthy fats, minerals, vitamins, fiber, and water every day, while keeping total calories within a healthy range. This lets me control my blood sugar and still enjoy my meals.
Exercise: Consistent and moderate
Physical activity is one of the safest and most effective ways to manage diabetes. It lowers blood sugar and cholesterol, improves blood circulation, strengthens the heart and lungs, and lifts your mood. For me, the key is moderation. I start slow, gradually build up the pace, and exercise for about an hour until I sweat lightly. I keep this routine all year, regardless of the weather. I avoid competitive sports and high-impact activities to reduce the risk of injuries, which are harder to recover from when you have diabetes.
Medication: Follow medical advice
I take both oral medication and insulin, but I never change my dosage without consulting my doctor. I start with the smallest effective dose and monitor my blood sugar regularly, adjusting only when necessary and always informing my doctor. Over the years, this communication has built a strong and trusting relationship with my healthcare provider, which has been vital for safe, effective treatment.
Mental well-being: Keep a positive mindset
Emotional health has a direct impact on blood sugar control. Stress, anxiety, and frustration can disrupt insulin production and cause blood sugar spikes. I keep my mood steady by staying socially active and engaging in community work. I’m part of my neighborhood committee, help manage local affairs, and visit elderly neighbors. I also maintain a close, supportive family life. Living in a positive environment keeps me happy — and a good mood helps keep my blood sugar steady.
Regular monitoring: Know your numbers
Monitoring blood sugar is essential for adjusting your treatment plan. I usually check my blood sugar every three days. If I’m feeling unwell, I monitor more frequently — fasting, two hours after meals, and before bed for three days in a row. When things are stable, I reduce the frequency but still go for an HbA1c test every three months to track long-term control.
