When you hear someone has diabetes, how old do you assume this person is? I guess you think they’re at least 40 years old, right? That’s commonly the case, but me, I am only 27 years old and I'm already diabetic.
How did this happen? Well, the reasons are 1) hereditary, 2) unhealthy eating, and 3) sedentary lifestyle. I’ve always been “chubby” ever since I was a child. I wasn’t taught eating healthy or controlling my meals. When I was in College, I partied and drank until I pass out for at least twice a week. My body was like a sugar bowl where I filled lots and tons of sugary desserts, white rice and chocolates. Just months before graduating from college, I developed arthritic rheumatism (I think I was 22 years old then). But that still didn’t stop me from living unhealthy. Moving forward, before Christmas 2017, I was on vacation with my family when I saw a stall that offers free blood pressure and blood sugar check. I had my blood sugar checked and that's when I learned that my blood sugar level is high (the normal blood sugar level is less than 140 mg/dl, my blood sugar level was 161 mg/dl). The nurse advised me to immediately go to a doctor for a check-up. I discovered that I was diabetic just after Christmas. At 5'6" of height, I'm 98kgs which puts me in obese category. When I learned that I have diabetes, I was so nervous asking myself if I will die early or will this hinder my daily life? I was thinking, having diabetes is a life sentence. At first, I was scared and it made me regret, think, and blame myself for not taking care of my health. However, life must move on. What I can do now is to correct my wrongs and do what is right.
That's when I researched about diabetes.Diabetes is a disease where your body doesn’t produce, lacks, or cannot use insulin properly. There are 2 types of diabetes; type 1 and type 2. In type 1 diabetes, the immune system destroys the cell that release insulin which eventually eliminates the ability of your body to produce insulin. For type 2 diabetes, it is the inability of your body to use insulin properly.
I learned that diabetes is not fatal if taken care of properly and that I can still go on with my life the same way as before by having proper diet and exercise. I also learned that there are some people that successfully reversed type 2 diabetes (I sighed and it felt like a thorn was pulled out of my heart). From then on I researched and researched about things to do and what to eat to control my blood sugar level.
Now before my sugar bowl gets full, I aim to get rid of sugar out of my system.
I eliminated sugar and sweetened foods and drinks from my diet
This is the most basic for diabetics.
I try to minimize my carbs intake and try to add on fiber
As an Asian, white rice is a staple food for every meal. Unfortunately, rice is rich in carbohydrate which is not diabetic friendly. So, what I did was I replaced rice with oatmeal in the morning and whole wheat bread for lunch and dinner. It was hard at first, but eventually you’ll get used to it.
I limit my food intake to 1,500 calories per day
To do this, I downloaded an app called MyFitnessPal. In this app, you can track your calorie intake by inputting the meals and the portion you ate. Also, you can track your calorie loss from your daily activities. This is a recommended app for those who want to monitor their health.
I drink apple cider vinegar 3 tbsp. a day
One of the most successful applications of the vinegar is in patients with type 2 diabetes. Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after meals (Source: https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#section3)
Drink lemon and cucumber water (lots of it!)
One natural way to lower blood sugar level is to drink lots of water. And by adding lemon and cucumber which has detoxification effects, it maximizes the ability of your body to excrete excess toxins and sugar.
Exercise
Giving time for exercise is a big yes for diabetics. If you don’t have time to go to the gym or at least jog once in a while then there are other alternatives you can do; such as, when you’re going somewhere which is not really far, just walk to your destination or when going up and down in a building, just use the stairs instead of escalator or elevator. Remember, walking 20 minutes a day do wonders on your blood sugar level.
To anyone diabetic who can relate, feel free to message and discuss things with me. I honestly think talking about diabetes with someone in a similar situation would be of great help. Together, let’s learn more about the best ways in managing diabetes and eating nutritious meals.
I thought that sharing you my health story would sway you all into a healthier lifestyle. I know it will never be easy. But with a positive mind, I’m ready to take this as a challenge and stay patient. One thing I know, there aren’t shortcuts in health. It’s important that we look after our wellbeing. Do it not just for yourself but for your loved ones.
Thank you for your time and with careful lifestyle management, I hope you Steemians keep healthy!
Image sources:
http://www.voice-online.co.uk/article/detox-diaries-no-sugar-no-carbs-no-food
https://juicing-for-health.com/carbohydrates
https://www.lifejacks.com/volumetrics-diet-eat-volume-less-calories/
https://www.amazon.com/Bragg-Gluten-Organic-Vinegar-Mother/dp/B00E3B30WW
https://www.foodiesfeed.com/free-food-photo/jar-with-water-mint-and-lemon/
https://www.visitstockholm.com/see--do/activities/jog-around-town/