Diabetes mellitus is a chronic metabolic disorder characterized by sustained elevated blood glucose resulting from defects in insulin secretion, action or both.

A healthy diet is important for a healthy life, as stated by the old saying, “You are what you eat”. Nutrition is key for preventing and managing diabetes.

People with diabetes require regular monitoring and ongoing treatment to maintain goal blood sugar levels.

As the term “diabetes is a lifestyle disease” is stated, treatment includes lifestyle adjustments, self-care measures, physical exercises, good nutrition, and medications; combined, these approaches can help reduce the risk of complications altogether.

Learning to manage diabetes is a process that continues over a lifetime, and requires discipline and consistency.

Weight reduction: losing weight can help improve blood sugar control. Regular physical activity (at least 30 minutes daily) is also essential for good health.

Physical Activity:

Monitor your food choices: For managing diabetes, it is crucial to watch your portion sizes, and meal timing. Allow about 4 hours between main meals, with healthy snacks like tea, fruit, or lightly salted nuts to keep blood sugar stable.

Choose complex carbs: like whole grains (e.g., whole meal maize flour, whole meal bread) and root tubers (e.g., arrowroots, sweet potatoes) to prevent blood sugar spikes, as they digest slowly due to their high fiber content. Avoid refined carbs like white flour, rice, and pasta.

Portion control is vital: prioritizing fresh foods over leftovers. A sample meal plan and a visual guide to plating are included for better understanding of portion sizes and balanced meals. You'll also learn which foods to eat more, in moderation, or avoid altogether.

Blood Sugar Monitoring:

Foot Care:

Avoid tight shoes with slim soles.

Inspect your feet daily for cuts, blisters, and swelling.

Do not self-treat corns or calluses.

Wash your feet with a soft cotton cloth and apply Vaseline afterward.

Avoid washing with very hot water, especially if you have neuropathy.

Moisturize your feet, but do not apply moisturizer between your toes to prevent fungal infections.

Avoid walking barefoot.

Lifestyle Habits:

Develop good problem-solving skills and prioritize quality sleep.

Avoid smoking, alcohol, khat/miraa, and other illicit drugs.

Exercise and Nutrition:

Establish a consistent exercise routine and a disciplined eating schedule.