Eat Well, Move Well, Sleep Well, Live Well

Chapter 44 · Vihang Rahul Vasa

• Eat fibre-rich, well-cooked, balanced food: they are your best friends now.

• Do not overeat sweet fruits. Enjoy them in moderation; prefer low-glycaemic options like guava, apple, and berries.

• Avoid all aerated, carbonated, sweet, and energy drinks. Avoid all kinds of frequent sweets as much as possible.

• Use sweeteners thoughtfully, discuss dietary choices with your clinician or dietitian, and learn to enjoy food without sugar. You will quickly get used to it.

• Drink plenty of water throughout the day. Staying well hydrated helps your kidneys flush out excess glucose and keeps your body functioning smoothly. Keep a water bottle with you as a gentle reminder: it is one of the simplest and most effective habits you can adopt.

• Exercise: anything, even a little bit, every single day. A 30-minute walk, some yoga, light stretching or simply house cleaning, just move your body, do what you enjoy.

• Keep your weight under absolute check. Your weight should remain within the ideal limit as per your height and body structure. With every kilo of excess weight you lose, you are likely to feel healthier and more energetic, and to lower your risk of medical complications.

Sleep Well: It Is Not Optional

Sleep and diabetes pull each other down. Medical research reports that a few short nights are enough to push plasma glucose (blood sugar) up the next day, and high plasma glucose (blood sugar) in turn spoils sleep: thirst, trips to the toilet, restless legs. Aim for a regular bedtime and seven hours or so of sleep, in a dark, quiet room, with screens off before bed. And one question to answer honestly: do you snore loudly, stop breathing for moments at night (a partner will know), or wake tired no matter how long you slept? These are the signs of sleep apnoea, a condition common in people with Type 2 Diabetes and extra weight. It quietly raises plasma glucose (blood sugar), blood pressure, and heart risk, and it is treatable. Tell your doctor; your doctor will decide whether a sleep study is needed, and what to do if it shows apnoea.

(References for this chapter, the sleep-debt study on glucose metabolism, and sleep apnoea and diabetes, are listed in Appendix B.)

Illustration: Chapter 44 illustrated summary. Everyday habits include balanced fibre-rich food, water through the day, enjoyable daily movement, weight management and regular restful sleep.

Chapter 44 Everyday habits include balanced fibre-rich food, water through the day, enjoyable daily movement, weight management and regular restful sleep. Persistent sleep problems call for doctor review.

Chapter at a glance: an AI-generated illustration to be read with the chapter, not instead of it. The people shown are not real.