Managing Blood Sugar Day to Day: A Practical Guide

Living with diabetes or prediabetes can feel overwhelming at first, but most of good sugar control comes down to simple routines repeated every day. You do not need to be perfect. You need to be consistent.

Understand your numbers

Your doctor will usually set personal targets for you. As a general guide, many adults with diabetes aim for a fasting sugar of around 80 to 130 mg/dL and a reading below 180 mg/dL about two hours after meals. HbA1c, which reflects your average sugar over about three months, is often targeted below 7 percent, though your doctor may set a different goal based on your age and health.

Keep a simple diary or use an app to note your readings, meals and any unusual events such as illness or poor sleep. Patterns are more useful than single readings.

Build balanced Indian meals

You do not have to give up home food. A few changes to the plate can help a lot.

• Fill half your plate with vegetables such as beans, cabbage, greens, gourds and salad
• Keep rice, chapati, idli or dosa to about a quarter of the plate
• Add a protein source such as dal, sprouts, curd, paneer, eggs, fish or chicken
• Prefer whole grains like millets (ragi, jowar), brown rice or whole wheat over refined versions
• Limit sweets, sugary tea and coffee, fruit juices and fried snacks
• Eat whole fruits in moderate portions instead of juice

Try to eat at regular times. Skipping meals and then eating a large dinner can cause big swings in sugar, especially if you take insulin or certain tablets.

Keep moving

Physical activity helps your muscles use sugar better. Aim for at least 150 minutes of moderate activity a week, such as brisk walking for 30 minutes on five days. A short 10 to 15 minute walk after meals can noticeably lower after-meal readings. Add simple strength exercises like squats or resistance bands two or three times a week if your doctor agrees.

If you have heart disease, eye problems or foot numbness, check with your doctor before starting a new exercise plan.

Take medicines as prescribed

Take your tablets or insulin at the same times each day. Do not stop or change the dose on your own, even if your readings look good. If you notice side effects or frequent low readings, speak to your doctor.

Keep a list of all your medicines and carry it when you visit any doctor or pharmacy.

Know the signs of low sugar

Low blood sugar (usually below 70 mg/dL) can happen with insulin or some diabetes tablets. Watch for:

• Shakiness, sweating or a fast heartbeat
• Sudden hunger, dizziness or confusion
• Headache or blurred vision

If you feel these signs, check your sugar if possible and take about 15 grams of fast-acting sugar, such as three teaspoons of glucose powder or sugar in water, or half a glass of fruit juice. Recheck after 15 minutes. If symptoms do not improve, or the person becomes drowsy or unconscious, seek emergency help.

Protect your feet, eyes and kidneys

Check your feet daily for cuts, blisters or colour changes, and wear comfortable footwear even at home. Get an eye check and kidney tests (such as creatinine and urine microalbumin) at least once a year, or as your doctor advises.

Manage stress and sleep

Poor sleep and ongoing stress can raise sugar levels. Aim for seven to eight hours of sleep, and find a relaxation habit that works for you, such as a short walk, prayer, breathing exercises or yoga.

A note from our pharmacists

Diabetes care is personal, and targets differ from person to person. Please consult your doctor for advice on your own sugar targets, diet and medicines, and contact them promptly if your readings stay unusually high or low.