YOU CAN TAKE CONTROL OF YOUR LIFE!
Diabetes Is Not the End of Your Journey. It Is a Wake-Up Call to Change the Way You Live.
By Dr. Amarjeet Singh @ AJ
#JomFIT | Body FIT • Mind FIT • Eating FIT • Healthy FIT • Lifestyle FIT
1. YOU HAVE DIABETES. WHAT ARE YOU GOING TO DO ABOUT IT?
The doctor tells you, “You have diabetes.”
Suddenly, your mind starts racing.
Will I need medication for the rest of my life? Can I still enjoy my favourite food? Will I eventually lose my eyesight? What about my kidneys, my heart and my legs?
Some people become frightened. Others become depressed. Some simply ignore the diagnosis and continue living as though nothing has happened.
But let me ask you something.
Is diabetes a death sentence? Absolutely NOT!
Diabetes is a serious medical condition, but it can be managed. For some people living with Type 2 diabetes, remission is even possible.
The question is not simply whether you have diabetes.
The bigger question is: WHAT ARE YOU PREPARED TO CHANGE?
Because managing diabetes requires more than swallowing tablets or taking injections.
It requires knowledge, consistency, medical guidance and, above all, DISCIPLINE.
2. DISCIPLINE IS YOUR FIRST MEDICINE
We often associate discipline with the military, sports, education or corporate performance.
But what about discipline in managing our own health?
We wake up early for work. We meet business deadlines. We attend meetings. We honour appointments.
Yet when it comes to our bodies, we make excuses.
“I will start exercising next Monday.”
“Just one more plate of nasi lemak.”
“One teh tarik won’t hurt.”
“I feel fine, so why take my medication?”
Does that sound familiar?
Diabetes does not always announce its damage through pain. High blood sugar can gradually affect your blood vessels, nerves, kidneys, eyes and heart.
Feeling healthy does not necessarily mean your blood sugar is under control.
Discipline means making the right choices even when nobody is watching.
It means choosing water instead of another sugary drink.
It means walking when the sofa looks more comfortable.
It means taking prescribed medication even when you feel perfectly fine.
Motivation gets you started. DISCIPLINE keeps you going.
3. MANAGE YOUR FOOD — DON’T LET FOOD MANAGE YOU!
As Malaysians, we love our food!
Nasi lemak, roti canai, mee goreng, char kuey teow, banana leaf rice, teh tarik, kuih, cendol and countless other delicious dishes.
Food is part of our culture, our friendships and our celebrations.
But we must understand something important.
You do not necessarily have to abandon your favourite food. You must learn HOW, WHEN and HOW MUCH to eat.
Diabetes management is not simply about avoiding table sugar.
Rice, noodles, bread, potatoes and other carbohydrates also influence blood glucose.
Consider these practical changes:
* Reduce portions of white rice and refined carbohydrates.
* Include more vegetables, protein and fibre.
* Choose water or unsweetened drinks more often.
* Reduce sugary beverages, desserts and frequent snacking.
* Learn to read nutritional labels.
* Avoid overeating, even when the food is considered healthy.
Try the Malaysian Healthy Plate approach: Suku Suku Separuh — one-quarter carbohydrates, one-quarter protein and half vegetables and fruit, with fruit portions adjusted to your needs.
You can still enjoy a Malaysian breakfast. Perhaps one roti canai occasionally instead of three, with dhal and unsweetened tea.
It is about sustainable choices, not punishment.
And remember, everyone’s nutritional needs differ. A dietitian can help develop an eating plan suited to your medication, lifestyle and blood sugar targets.
WHAT YOU EAT TODAY INFLUENCES THE HEALTH YOU LIVE WITH TOMORROW.
4. EXERCISE — YOUR BODY WAS DESIGNED TO MOVE!
Look around us.
We drive short distances. We take lifts instead of stairs. We sit at desks for hours. We spend evenings looking at our phones.
Then we wonder why our weight increases and our fitness deteriorates.
Physical activity helps improve insulin sensitivity, blood glucose management, cardiovascular health and emotional well-being.
You do not need to become a marathon runner.
Start with something achievable.
Walk for 10–15 minutes after meals, if appropriate for your health. Gradually increase your activity.
Many adults with diabetes can aim for at least 150 minutes of moderate-intensity aerobic activity weekly, together with resistance training on two or three days, subject to medical advice.
Walking, cycling, swimming, dancing and strength exercises can all contribute.
But please understand: if you take insulin or certain diabetes medications, exercise may lower your blood sugar excessively. Discuss precautions, monitoring and medication adjustments with your healthcare team.
Movement is not a punishment for what you ate. It is an investment in your future.
5. MEDICATION IS NOT A SIGN OF FAILURE
One of the biggest misconceptions I hear is:
“If I take insulin, my diabetes must be very bad.”
Or:
“I don’t want tablets because I will become dependent on them.”
These beliefs can be dangerous.
Medication is a tool for protecting your health.
Some people manage Type 2 diabetes through lifestyle changes alone. Others require oral medication, injectable treatments or insulin.
People with Type 1 diabetes require insulin for survival.
There is no shame in needing treatment.
The real danger is stopping medication without proper medical supervision.
Even when your glucose readings improve, do not independently reduce or discontinue treatment.
Your doctor may adjust your medication as your health changes.
Monitor your HbA1c, blood pressure, cholesterol, kidney function and other indicators as advised. Regular eye and foot examinations are also important.
Taking medication is not weakness. Taking responsibility is strength.
6. YOUR MIND MUST ALSO BECOME FIT
Diabetes management is not purely physical.
It is emotional and psychological.
Some people experience diabetes distress, frustration or exhaustion from constantly thinking about food, medication and blood sugar readings.
Others feel guilty whenever their glucose levels increase.
But remember, diabetes is influenced by genetics, biology, environment and many factors beyond personal behaviour.
Discipline matters enormously, but it is not the only factor.
Do not measure your self-worth through a glucose reading.
Instead, develop healthy routines, manage stress, sleep sufficiently and seek support when necessary.
Your family can play an important role by supporting healthier meals and activities rather than criticising or policing your choices.
A FIT MIND creates the foundation for a FIT LIFESTYLE.
7. CAN YOU OVERCOME TYPE 2 DIABETES?
Here is something important.
Some people living with Type 2 diabetes can achieve remission, particularly following substantial, sustained weight loss.
Remission generally means maintaining an HbA1c below 6.5% for at least three months without glucose-lowering medication.
However, remission is not the same as a permanent cure.
Blood sugar can rise again, and regular medical follow-up remains essential.
Not everyone will achieve remission, even with excellent lifestyle habits.
That does not mean they have failed.
Successful diabetes management is about reducing complications and improving quality of life, whether or not medication remains necessary.
8. DON’T WAIT FOR A HEALTH CRISIS TO CHANGE
Why must we wait until something serious happens?
Why wait for a heart attack?
Why wait until kidney function deteriorates?
Why wait for vision problems or nerve damage?
Prevention and early management are far better than dealing with avoidable complications.
If you have diabetes today, make a commitment to yourself.
Not a dramatic promise that lasts three days.
A realistic commitment that becomes part of your everyday life.
Start by improving one meal, taking a short walk, following your treatment plan and monitoring your progress.
Small actions repeated consistently can create significant long-term improvements.
9. MY MESSAGE TO EVERYONE LIVING WITH DIABETES
I believe that life is about challenges, choices and change.
We cannot always control what happens to us, but we can influence how we respond.
Your diagnosis does not define your intelligence, your capability, your character or your future.
You can still travel, work, enjoy your family, participate in sports and pursue your dreams.
But you must respect your body.
Your body is not a machine that can be continuously abused without consequences.
Money can buy a comfortable house, an expensive car and luxurious holidays.
But money cannot automatically restore damaged nerves, lost vision or failing organs.
Your health deserves the same attention you give to your career, business and family.
And if you have not been diagnosed with diabetes, do not assume you are immune. Know your risk factors and get screened when appropriate.
10. THE #JomFIT CHALLENGE — START TODAY!
I want everyone reading this to remember five simple commitments.
BODY FIT: Keep moving and build physical strength.
MIND FIT: Develop resilience, knowledge and a positive attitude.
EATING FIT: Make smarter food choices and control portions.
HEALTHY FIT: Monitor your health and follow medical advice.
LIFESTYLE FIT: Build consistent habits that can last a lifetime.
Diabetes is not a competition against another person.
It is a personal journey towards better health.
There will be difficult days. There will be setbacks. Your readings may sometimes disappoint you.
But one difficult day does not erase your progress.
YOU HAVE DIABETES.
YOU NEED DISCIPLINE.
YOU CAN TAKE CONTROL.
YOU CAN LIVE A FULL AND MEANINGFUL LIFE.
Do not wait for Monday. Do not wait for the New Year. Do not wait until your doctor gives you another warning.
START TODAY, BECAUSE YOUR TOMORROW DEPENDS ON WHAT YOU DO TODAY!
#JomFIT — AGE IS NOT THE BARRIER. ACTION IS THE BEGINNING.
By Dr. Amarjeet Singh @ AJ
Motivating Change • Inspiring Lives • Building Healthier Communities
Medical note: This article is intended for public health awareness and motivation. Diabetes treatment, dietary requirements and exercise plans should be individualised with qualified healthcare professionals.
Follow my previous article how my personal journey on staying fit has helped me change to a healtier me. It may differ from each one of us.
Share your fitness and healthy lifestyle stories through #JomFit and stand a chance to win cash prizes worth up to RM2,300!
Find out how to join here. Don't miss out! T&Cs apply.
Amarjeet Singh Sran (amarjeetsinghsran5@gmail.com) is a content creator under the Newswav Creator programme, where you get to express yourself, be a citizen journalist, and at the same time monetize your content & reach millions of users on Newswav. Log in to creator.newswav.com and become a Newswav Creator now!
The User Content (as defined on Newswav Terms of Use) above including the views expressed and media (pictures, videos, citations etc) were submitted & posted by the author. Newswav is solely an aggregation platform that hosts the User Content. If you have any questions about the content, copyright or other issues of the work, please contact creator@newswav.com.
