According to the National Health and Morbidity Survey 2023, one in six Malaysian adults has diabetes. Notably, 84% of young adults aged 18-29 who have diabetes were not previously aware of their condition. And among the adults who have to live with it, 56% do not have good blood sugar control.

The good news is, diabetes – especially type-2 – can be managed effectively with the right knowledge, support, and lifestyle adjustments. The sooner you begin taking these steps, the better your long-term health prospects.

Many struggle to balance diabetes management with their daily responsibilities, whether it’s work, family, or the pace of modern life. But taking care of your health is essential if you want to have the energy and vitality to do the things you love and to be present for those who depend on you.

Here are some practical steps to guide you on your journey with diabetes.

1. Acknowledge your condition and take charge

Hearing the words “you have diabetes” can be overwhelming. But instead of letting this weigh you down, see it as an opportunity to take control of your health and improve your quality of life. Once you accept that you have the power to manage your condition, you can start making changes that will positively impact your wellbeing.

Building a support system is key. Don’t hesitate to seek guidance from healthcare professionals: your doctor, diabetes educator, or dietitian are all there to help.

The more you learn about your condition, the better equipped you will be to make informed decisions that fit your lifestyle. And soon, you’ll notice these changes benefiting not only your diabetes management but your overall health.

2. Monitor your blood sugar regularly

Monitoring your blood sugar levels regularly is one of the simplest yet most effective ways to manage diabetes. It allows you to stay on top of your condition without too much hassle, as it can be done from the comfort of your home.

Aim to check your blood sugar a couple of hours after meals to understand how your body responds to different foods. This real-time feedback helps you make better dietary choices.

By tracking your levels, you’ll quickly see how different meals impact your blood sugar. Over time, you can adjust your food portions or selections to better suit your body’s needs.

3. Enjoy balanced, nutritious meals

Managing diabetes doesn’t mean you have to give up eating everything you love. Instead, it’s about making smart, informed choices and understanding how to balance your meals.

Carbohydrates like rice, noodles, bread, starchy vegetables, fruits, dairy, and desserts have a significant impact on blood sugar. Rather than eliminating these foods, work with a dietitian to determine the right portion sizes, and choose the types of carbohydrates that fuel your body without causing significant blood sugar spikes.

In Malaysia, rice is a staple, but adjusting your portion size and pairing it with more non-starchy vegetables and protein can make a big difference.

When you start viewing your meals as opportunities to nourish your body, you’ll find managing diabetes becomes less about restriction, and more about discovering foods and combinations that keep you feeling satisfied and healthy.

4. Make physical activity part of your routine

Just 30 minutes of moderate physical activity a day can improve insulin sensitivity and help regulate your blood sugar levels.

You don’t need to hit the gym or follow a strict regimen; any form of movement counts – whether it’s a brisk walk in your neighborhood, dancing to your favorite songs, doing a quick home workout, or even gardening. Small changes, like taking the stairs or walking more throughout the day, will also add up.

In Malaysia’s hot and humid climate, early mornings or evenings are ideal times for outdoor activities.

5. Stay positive and committed

Managing diabetes is a journey that comes with its ups and downs. The key is to remain positive, stay committed, and remember you are in control. Taking simple but consistent steps as outlined above can set you up for long-term success.

Taking care of yourself allows you to live fully and happily. At the end of the day, the choice is yours: will you take control of your diabetes, or will you let it control you?

Read more articles by Indra Balaratnam here.

Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.