Practical, evidence-based tips for everyday living

By the H&L Editorial Team

1. Smart Eating for Better Blood Sugar

✔ Follow the Plate Method (very easy to remember):

• ½ plate: non-starchy vegetables
  (ampalaya, okra, talong, pechay, broccoli, cauliflower, cucumber)
• ¼ plate: lean protein
  (fish, chicken breast, tofu, eggs, legumes)
• ¼ plate: whole grains or high-fiber carbs
  (brown rice, red rice, quinoa, whole wheat bread, sweet potato)

✔ Avoid Sugar Spikes

• Cut sugary drinks (soft drinks, juice concentrates, milk tea).
• Limit white rice—mix with brown/red rice.
• Choose high-fiber fruits: apple, pear, berries, papaya.

✔ Portion Control is Key

Small but frequent meals prevent extreme highs and lows.

2. Physical Activity: Your “Natural Insulin Booster”

✔ Aim for at least 150 minutes per week of exercise

Brisk walking, stationary biking, dancing—anything that raises your heart rate safely.

✔ The 10-10-10 Rule

10 minutes after breakfast, lunch, and dinner → 30 minutes daily.
This flattens blood sugar spikes and aids weight loss.

✔ Strength Exercises 2–3 times a week

More muscle = better glucose control.
Use resistance bands, 1–2 kg dumbbells, or simple bodyweight exercises.

3. Weight Control & Waistline Goals

✔ Even a 5–7% weight loss makes a big difference

Improves sugar, cholesterol, blood pressure, and fatty liver.

✔ Waistline targets (more accurate than BMI):

• Men: below 90 cm (35.5 inches)
• Women: below 80 cm (31.5 inches)

Excess belly fat increases insulin resistance—even in normal-weight individuals.

4. Sleep & Stress Management: The “Hidden Causes” of High Sugar

✔ Aim for 7–8 hours of sleep

Poor sleep increases insulin resistance and triggers cravings.

✔ Limit screen time before bed

Blue light disrupts hormones that regulate appetite and sugar.

✔ Practice daily stress-reduction rituals

• Deep breathing
• Short prayer or meditation
• 10-minute quiet walk
• Light stretching

Stress hormones raise blood sugar levels.

5. Daily Habits That Protect the Heart & Kidneys

Diabetes is a metabolic condition, but most complications come from heart, nerve, eye, and kidney damage.

✔ Don’t skip medications

Metformin, SGLT2 inhibitors, GLP-1 agonists, statins, and BP meds all work together.

✔ Check your feet daily

Look for cuts, redness, or swelling.

✔ Avoid smoking—even “light” or occasional smoking

Smoking rapidly accelerates nerve damage and heart disease.

✔ Drink enough water

Proper hydration prevents dehydration-triggered sugar spikes.

6. “Red Flags” That Need Immediate Medical Attention

• Blurred vision
• Persistent abdominal pain
• Sudden weakness or numbness
• Chest pain or shortness of breath
• Foot wounds that don’t heal
• Very frequent urination with severe thirst

These may signal complications that require urgent care.

7. Routine Check-Ups: Your Safety Net

✔ Every 3 months:

• HbA1c
• Blood pressure check
• Weight & waistline

✔ Every 6–12 months:

• Cholesterol panel
• Kidney tests (creatinine, urine microalbumin)
• Eye check (retinal exam)

✔ Once a year:

• Flu vaccine
• Pneumococcal vaccine for seniors