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Diabetes itself is not frightening; what is truly frightening are the complications it brings. But did you know? Some individuals with diabetes have managed their blood sugar effectively for years, and complications have "passed them by"! How did they achieve this? Let's take a look together!

Six Key Characteristics of a "Blood Sugar Management Expert"

Blood sugar levels are as stable as a textbook.

  • Fasting blood glucose: 4.4-7.0 mmol/L
  • 2-hour postprandial blood glucose: <10.0mmol/L
  • Glycated hemoglobin: <7.0%
    ✅ Little Tip: Record your blood glucose like keeping a diary to find your own blood sugar patterns!

2. Blood Pressure "Behaving Well"

  • Blood pressure remains consistently stable below 130/80 mmHg over the long term.
  • Measure at least twice per month
    ✅ Little Tip: Low-Salt Diet + Regular Exercise, Blood Pressure Naturally "Stays on Track"!

3. Blood Lipids "Not Causing Trouble"

  • Total cholesterol <4.5 mmol/L
  • Triglycerides <1.7 mmol/L
    ✅ Little Tip: Eat less fried food, choose more steamed options to "lighten the load" on your blood vessels!

4. Weight "Just Right"

  • Maintain BMI between 18.5 and 23.9
  • Waist circumference: male <90cm, female <85cm
    ✅ Little Tip: Eat until seventy percent full at each meal, choose nuts for snacks, stay healthy without gaining weight!

5. Regular Follow-up Examinations Without Neglect

  • Comprehensive examination at least once a year
  • Including screening for complications such as fundus, kidney, and nerve
    ✅ Pro tip: Mark your follow-up appointment date in your phone calendar and set a reminder!

6. Maintain a "Sunny" Mindset

  • Do not be anxious because of diabetes
  • Face it positively, live optimistically.
    ✅ Little Tip: Join a diabetes support group, you are not fighting alone

Five-Step Protective Shield Against Complications

Step 1: Eat Right at Every Meal

  • Eat three meals at fixed times and in fixed amounts, as regular as a clock.
  • Combine whole grains with refined grains in staple foods, with whole grains accounting for more than one-third.
  • Eat more vegetables, especially leafy greens
  • Protein sources should be prioritized as fish, legumes, eggs, and dairy.
  • Choose low GI fruits and consume them between meals

Step Two: Exercise for Health ♂️

  • At least 150 minutes of moderate-intensity exercise per week
  • Brisk walking, swimming, and Tai Chi are all good choices.
  • A 15-minute walk after a meal is simple and effective.
  • Avoid prolonged sitting, stand up and move for 5 minutes every hour

Step Three: Take Medication as Prescribed by the Doctor

  • Do not adjust the dosage or discontinue medication on your own.
  • Understanding Drug Onset Time and Precautions
  • Diabetic patients who inject insulin should rotate injection sites.

Step Four: Take Care of Your Feet

  • Check both feet daily for any wounds or blisters.
  • Wear appropriate shoes to avoid compression
  • The water temperature for foot washing should be around 37°C, and the duration should be less than 10 minutes.
  • Trim nails regularly to avoid skin injury.

Step Five: Quit Smoking and Limit Alcohol Consumption

  • Quit smoking! Quit smoking! Quit smoking! (Important things need to be said three times)
  • Drink alcohol in moderation, and it is best not to drink at all.
  • Avoid secondhand smoke environments

Warm Reminder for People with Diabetes

Diabetes management is a marathon, not a sprint. Do not be discouraged by occasional blood glucose fluctuations; the long-term trend is what truly matters!

Family support is crucial. Learning about diabetes together and adjusting dietary habits collectively ensures the journey of blood sugar control is not a lonely one.

Set small goals and achieve them step by step. For example: take a walk after each meal this week, and start reducing the proportion of white rice in staple foods next week...

Remember: You are the primary person responsible for your own health. Every blood glucose test, every bite of healthy food, and every step of exercise is like "depositing money" into your health bank!

Take action now!

Starting today, be a "Sugar Control Champion"! Share this article with the diabetic friends you care about, and together stay away from complications to enjoy a healthy and sweet life!