As a 67-year-old individual diagnosed with chronic glomerulonephritis (nephrotic type) in 1990 and type 2 diabetes in 1991, I have accumulated considerable wisdom regarding blood sugar control. Here is a summary of my experiences that I share for the benefit of others:
Diet Management:
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Caloric Needs and Meal Planning: Based on my weight of 70kg and aiming for a BMI of 23.4 kg/m², my daily energy requirement is approximately 2,000 kcal. I maintain a balanced diet consisting of:
- 350g of rice or noodles (raw weight)
- 25-30g of oil distributed over three meals
- About 500g of vegetables
- 1 egg
- 1 cup of milk
- 250g of fruit
- 25-30g of nuts
- 100g of lean meat I adhere to a cooking style that avoids frying, deep-frying, sauces, and braising, focusing instead on stewing and minimizing oil and salt intake. Pickles are omitted, and restaurant dining is minimized.
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Five Dietary Guidelines:
- Combine a variety of textures and nutrients, balancing carbohydrates, proteins, and fats.
- Snack on fruit (200-250g/day) between meals if blood sugar levels permit.
- Maintain consistent meal schedules, reducing starch intake proportionally if consuming starchy vegetables.
- Eat in the sequence of soup → vegetables → non-staple foods → staple foods.
- Incorporate whole grains in staples, such as multigrain rice and mixed-grain steamed buns.
Physical Activity:
- Engage in at least 150 minutes of weekly aerobic exercise through daily walks (40 minutes each) and indoor exercises when weather is unfavorable.
- Perform a mix of exercises including finger workouts, abdominal tapping, clapping, posture raises, and resistance training using mineral water bottles.
- Always wear appropriate footwear and socks during exercise, carry essentials like food, water, glucose tablets, and first-aid supplies, and have an emergency contact card on hand.
Medication Compliance:
- Adhere strictly to the doctor-prescribed medications, following the tailored treatment plan and seeking medical approval for any adjustments.
- Avoid self-medication, arbitrary dosage changes, or falling prey to misleading advertisements.
Regular Monitoring:
- Perform frequent self-blood glucose monitoring (about 180 times annually).
- Daily foot inspections, quarterly professional foot exams, and regular blood sugar, blood pressure, waist-to-hip ratio, and body mass index checks.
- Schedule comprehensive laboratory tests (kidney function, blood lipids, urine routine, HbA1c, urine microalbumin, liver function, fundoscopy, and cardiovascular assessments) at regular intervals.
- Document and discuss blood sugar trends with the doctor to inform treatment modifications.
Mental Health and Lifestyle:
- Cultivate a positive mindset, avoiding anxiety, anger, and despair related to the condition.
- Set realistic goals in consultation with a healthcare provider.
- Practice "early to bed, early to rise" seasonally, adhering to a disciplined schedule.
- Incorporate morning rituals for improved health and vitality.
Sugar Control Objectives:
- Establish achievable targets for blood sugar, blood lipids, blood pressure, and weight control.
- Continuously work on refining daily habits and routines aligned with the principles of a balanced diet, regular exercise, smoking cessation, alcohol moderation, and emotional stability.
Remember, my personalized diabetes management plan is tailored to my unique health profile and serves as a reference for others. Early education and diligent management are key to preventing or delaying diabetes complications.
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