Continuing from the previous discussion, let’s explore ways to prevent and manage diabetes:

1. Quit Alcohol and Smoking: Alcohol disrupts glucose production in the liver, particularly for those on insulin injections or medications, causing hypoglycemia. When alcohol enters the body, the liver recognizes it as a toxin and prioritizes detoxification over producing the glucose the body needs. Meanwhile, smoking inhibits the effects of insulin and raises cholesterol levels. Diabetic smokers are over 11 times more likely to die from heart disease or stroke than non-smokers. Smoking also exacerbates sexual health issues in diabetic men.

2. Exercise Regularly: Engage in daily, consistent physical activities. The more frequent and sustained the exercise, the better. Exercise helps quickly consume sugar in the bloodstream, preventing it from building up.

3. Avoid Overeating and Poor Eating Habits: Instead of eating three large meals a day, divide your daily intake into six smaller portions. This helps maintain consistent blood sugar levels without drastic spikes.

4. Reduce Carbohydrates: Limit foods such as white rice, potatoes, sweet potatoes, and flour-based dishes. Opt for a diet primarily composed of vegetables with some lean protein.

5. Avoid Foods High in Sugar: Stay away from cakes, apples, cantaloupe, juice, pears, grapes, soda, and even diet drinks. Artificial sweeteners (e.g., aspartame, sucralose) and MSG (found in instant foods like seasoning powders) place undue stress on the liver, potentially leading to irreversible damage. A diet heavy in diet drinks and instant food can also contribute to obesity, further straining the liver.

For diabetics, practicing these measures may not be easy, but consistent effort will make them habitual over time. However, pay attention to low blood sugar (hypoglycemia) symptoms while maintaining blood sugar control. Be prepared with snacks like candies or small rice cakes to counteract sudden drops in blood sugar. For instance, someone I know carries a few candies and rice cake pieces, eating them sparingly. They have lived a healthy life despite having diabetes, even managing to stop insulin injections for several years.

It’s a misconception that honey is safe for diabetics because it’s different from sugar. Both honey and sugar contain easily absorbable sugars that diabetics must avoid. Sugar is more harmful than carbohydrates because it’s absorbed immediately without the need for digestion, causing a rapid spike in blood sugar levels. By contrast, carbohydrates take slightly longer to break down and absorb. Even a few minutes’ difference in absorption time can significantly impact the body.

Diabetics should always consider the risks of hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar) in daily life. Hyperglycemia occurs when excessive carbohydrate intake or improper insulin function prevents cells from absorbing sugar, resulting in high blood sugar levels. Over time, sugar accumulates in the blood and is excreted in the urine—a condition known as diabetes mellitus.

On the other hand, excessive caution in carbohydrate intake can lead to hypoglycemia, which can be more dangerous than hyperglycemia. Symptoms include cold sweats, fatigue, dizziness, and even loss of consciousness. Prolonged hypoglycemia can severely damage the brain, leading to unconsciousness or fatal accidents.

Ultimately, achieving a balanced diet while avoiding both hyperglycemia and hypoglycemia is the best way to manage diabetes.

A diabetic friend once dismissed my advice to change their lifestyle, saying, “If I collapse, will you take responsibility? That’s why I’m on insulin injections.” This friend eventually developed severe diabetes complications, including near-blindness in one eye and a serious toe infection. Despite this, they continued consuming sugary foods and lamented that insulin no longer worked as effectively.

To those reading this or living with diabetes, here’s my advice: “Do not place blind faith in insulin injections.” Unless you have genetic Type-I diabetes, controlling your lifestyle and environment can enable you to live healthily with diabetes. The key is a determined mindset to take charge of your life.

However, even those who strictly follow these recommendations and a doctor’s advice may still struggle without improvement. The likely culprit? Stress. Stress from work, relationships, or daily life creates inner turmoil. Without peace of mind, even the best physical efforts to manage diabetes may fail. Striving for mental well-being alongside physical health is essential.

“Do you have diabetes? Remember: research shows that diabetics are more than 400% more likely to develop dementia compared to non-diabetics.”