Do you have diabetes? Or does someone in your family or friend have this condition? Many people are initially worried and scared when they find out that they have diabetes. There are times when they think, "Oh my, my life is over." But that's not the truth. Diabetes is a condition that, if managed properly, can lead to a normal, or even better, and happier life. Today we are talking about the real experience of such a person. This story will be a great strength to you.
What happened when you found out you had diabetes?
The man in this story was diagnosed with Type 2 Diabetes in 2019. His HbA1c (which is your average blood sugar level over the past 3 months) was 12.7%. His fasting glucose was 283 mg/dL. These are very high values. At first, he thought, "My world has collapsed." But he quickly got over it, thinking, "Okay, I can control this," and made a plan.
So what has he done? Simply put, he has changed three major things in his life.
1. Diet
2. Exercise
3. Taking medication correctly
With the combination of these three, he has lost about 18 kilos. As of today, his HbA1c value is at a good level of 6.3%. Look, if you have determination, nothing is impossible, right?
The most important things he did to control sugar
Let's now look at some of the key habits that helped him on this journey. These will be very useful for you too.
Exercise is essential.
Exercise has become a big part of his life. He goes to the gym two or three days a week. There, he does both cardio and strength training .
- First, walk on the treadmill for 15-20 minutes.
- Then I do some weight lifting and floor exercises.
- Finally, the exercise session is finished by walking on the treadmill for another 10-15 minutes.
The most important thing is to choose an exercise that suits you, that you enjoy, and stick to it. Talk to your doctor about it and get advice.
Checking sugar levels regularly
In the beginning, he used an app on his phone to track everything he ate, including how many carbs and how much protein. But now he's so used to it that he knows what foods are good for him.
Imagine, sometimes we all feel like eating something we love. Something like pasta or noodles. Before eating something like that, we check our blood sugar levels. If the sugar level is at a good level like 100-102 mg/dL, we eat a small amount. But if the sugar level is a little higher like 125-130 mg/dL, we avoid that food completely for that day. What a good habit, isn't it?
Taking medication on time
He takes 2000mg of metformin a day. 1000mg in the morning and 1000mg with dinner. In addition, he also takes a cholesterol-lowering drug called Lipitor as a heart-protective measure. The types and doses of these medications vary from person to person. Therefore, it is essential to always take your medication exactly as your doctor prescribes.
How did you control your eating and drinking?
One thing that many people fear when it comes to diabetes is diet control. But it's not as difficult as you think. See how he does it.
| Meal | Things to eat (Examples) | Things to remember |
|---|---|---|
| Breakfast | Something high in protein, like eggs. A good protein bar if you don't have time. | Starting the day with a protein-rich meal helps control blood sugar levels throughout the day. |
| Lunch | A sandwich with two slices of low-carb bread (e.g. cheese, meat/fish). | While a regular slice of bread has about 18 grams of carbs, a low-carb slice of bread has only 9 grams. |
| Snack | A protein bar, an apple with peanut butter, strawberries, and blackberries. | I try to keep carbs under 35 grams per main meal and under 15 grams per snack. |
| Dinner | More protein. Meat, chicken or fish (like salmon) with vegetables like broccoli. | He says the biggest thing is not to eat anything after 6:30 - 7:00 pm. |
When he first found out he had diabetes, he completely stopped eating things like potatoes, bread, rice, and pasta. But now, he eats small amounts with control. For example, if he feels like eating pasta, he only eats a handful . This is very important advice.
People and things that helped me on this journey
As this gentleman says, you can't go through this journey alone. A big reason for his success is having a good support group around you. Having friends and family who encourage you and point out your mistakes is a great strength.
"It's very important to talk to people who can help you. This is not something you can do alone."
Many diabetics feel like they are alone in this world, stuck on an island. They don't know what to do or who to ask for help. Not having a doctor who understands and helps them is also a big problem.
So the best thing she did was to see an endocrinologist . In addition to your family doctor, it's a good idea to get the support of a specialist like this. They can also refer you to other people who can help you, like a nutritionist .
How did you overcome the challenges?
Managing stress is also very important with diabetes. He spends time with his daughter to reduce stress. The two of them have started a vegetable garden together and are very happy to harvest vegetables from it.
His biggest challenge is doing the right thing when no one is watching, when he's alone. "What do I eat? Do I go to the gym? Can I stop myself from wanting to eat a donut on the morning commute?" These are still challenges for him. Sometimes, when he's drinking an iced coffee with no sugar, it's hard for him not to eat a donut with it.
So what does he do at times like that? He looks at the picture of his daughter on his phone.
"I'm 46 now. I want to hold my daughter's hand when she gets married. When you think about it, it's easy to make the right decision."
See how much strength it gives you to do the right thing for someone you love, for your future.
Take-Home Message
- Diabetes (Type 2 Diabetes) is not the end of life. It is a condition that can be managed.
- Diet, exercise, and taking medication as prescribed are all equally important.
- Check your blood sugar levels and HbA1c regularly. Talk to your doctor about it.
- Diet control doesn't mean not eating everything. It's about choosing foods that are low in carbohydrates and high in protein , and eating them in moderation .
- It's hard to go through this journey alone. Having supportive family, friends, and a good medical team is a great strength.
- Sometimes when you're having a hard time making up your mind, remind yourself why you want to live. That will be your greatest strength.
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