Basic Health Tips for Diabetic Patients

Managing Diabetes for a Healthier Life

Diabetes, commonly known as “sugar” in South Asian contexts, requires daily care and informed lifestyle choices. Whether you’re newly diagnosed or supporting someone with diabetes, these foundational tips can help prevent complications and improve quality of life.

1. Eat Smart, Eat Local

• Choose whole grains like brown rice, millet (bajra), and whole wheat roti.
• Limit refined carbs such as white bread, sugary snacks, and sweetened drinks.
• Include fiber-rich foods like lentils (daal), vegetables, and fruits with low glycemic index (e.g., guava, jamun).
• Watch portion sizes—smaller plates help control intake.
• Avoid skipping meals, especially if on insulin or medication.

Tip: A Sindhi-style vegetable stew with minimal oil and whole wheat roti makes a balanced meal.

2. Stay Physically Active

• Aim for 30 minutes of moderate exercise daily—walking, cycling, or yoga.
• Stretch and move after long sitting periods.
• Physical activity helps regulate blood sugar and improves mood.

3. Monitor Blood Sugar Regularly

• Use a glucometer to track fasting and post-meal sugar levels.
• Keep a log to share with your doctor.
• Understand your A1C levels—a 3-month average of blood sugar.

4. Take Medications as Prescribed

• Never skip doses.
• Consult your doctor before using herbal remedies or supplements.
• Store insulin properly—especially in hot climates.

5. Control Blood Pressure & Cholesterol

• Diabetes increases risk of heart disease.
• Reduce salt, fried foods, and red meat.
• Include heart-healthy fats like olive oil, nuts, and fish.

6. Quit Smoking & Limit Alcohol

• Smoking worsens blood flow and increases complications.
• Alcohol can cause sugar spikes or drops—consult your doctor before drinking.

7. Schedule Regular Checkups

• Visit your doctor at least 3–4 times a year.
• Get annual eye exams to detect diabetic retinopathy.
• Foot care is essential—check for cuts, blisters, or numbness.

8. Manage Stress

• Chronic stress affects blood sugar.
• Practice mindfulness, prayer, or breathing exercises.
• Stay connected with family and community.