As a doctor who has been practicing endocrinology for many years, I am witnessing an increase in the number of diabetic patients in the clinic every day. This chronic disease seems to be quietly affecting more and more lives, and the causes are often closely related to our daily habits. Today, I would like to share a case that I will never forget, a story that not only changed the trajectory of a patient's life, but also profoundly reminded me of my responsibility and mission as a doctor.
A few years ago, a middle-aged man, let's call him Mr. Zhang, came to my clinic. He looked haggard and was visibly overweight. Mr. Zhang's main complaints were frequent tiredness, thirst, and frequent nocturia. At first diagnosis, his blood sugar levels were well above the normal range. After detailed inquiry, I learned that Mr. Zhang has a serious dependence on sweets, and almost every meal is inseparable from high-sugar foods. At the same time, he barely does any form of physical activity, and his health deteriorates due to his long sedentary times combined with irregular sleep schedules.
Through a series of blood glucose monitoring and physical examinations, we diagnosed Mr. Zhang's type 2 diabetes. This is undoubtedly a wake-up call for him. We embarked on a therapeutic journey with lifestyle changes at its core. In the following months, Mr. Zhang adjusted his eating habits under my guidance, began to exercise regularly, and gradually adjusted his schedule.
High-sugar diet
Relationship between sugar intake and glycemic control
Sugar ingested by the body through food is the main source of blood sugar. When we consume too much sugar or easily digestible carbohydrates (such as white bread, desserts, sugary drinks, etc.), the body needs to secrete more insulin to help use or store these extra sugars. Over time, this persistently high demand can lead to islet dysfunction that can eventually progress to insulin resistance or even type 2 diabetes.
Practical examples
Take Mr. Zhang, for example, a 40-year-old patient with a deep sweet tooth complex. Almost every afternoon, Mr. Zhang drinks milk tea with a high sugar content, plus a lot of desserts as snacks. Although he has no obesity problems, he was diagnosed with prediabetes during a recent physical examination. After discussing with me, Mr. Zhang realized that his sweet tooth habit might be the source of the problem.
Strategies for changing high-sugar diets
Changing this high-sugar diet is crucial, and it needs to start with reducing your daily sugar intake. I recommend Mr. Zhang to take the following steps:
Reduce your intake of sugar-sweetened beverages and switch to sugar-free tea or regular water.
Avoid high-sugar snacks and choose healthy snacks that are low in sugar or no sugar, such as nuts or fresh fruit.
Read food labels and avoid buying and eating foods that are high in added sugars.
Through these changes, Mr. Zhang showed a significant improvement in blood sugar levels in follow-up. This case illustrates the negative impact of a high-sugar diet on glycemic control, while also demonstrating the significant health benefits that can be achieved with simple lifestyle modifications.
Lack of exercise
Not only is exercise an important part of maintaining good health, it also plays a vital role in regulating blood sugar levels. When we move our body, our muscles consume more glucose, which directly helps lower blood sugar levels. In addition, regular physical activity increases the body's sensitivity to insulin, which means that the body can use the available insulin more efficiently to control blood sugar levels.
Patient Story: Mr. Lee's Transformation
Let me tell you a true story about one of my patients, Mr. Lee. Mr. Li is a middle-aged man who has been diagnosed with type 2 diabetes. In the beginning, his daily activity was very low, with little to no exercise, which directly affected his blood sugar control. After many consultations, Mr. Lee decided to try to change his lifestyle, and he started taking daily walks and attending lightweight fitness classes.
A few months later, his efforts paid off. His blood sugar readings began to stabilize and he lost some weight. What's more, he says he feels his overall health has improved dramatically and he has more energy. This change has not only benefited his body, but his overall quality of life has also improved.
Advice to start exercising
If you also want to improve your blood sugar control like Mr. Lee, here are some simple steps to get started on your exercise path:
Choose an activity you enjoy: Choose an activity that you enjoy, whether it's walking, swimming, biking, or a group sport, fun can help you maintain your long-term exercise routine.
Gradually increase: If you haven't exercised for a long time, you don't need to be too intense at first. Gradually increase the amount of exercise, such as five minutes a day, until you reach at least 30 minutes of moderate-intensity exercise a day.
Set achievable goals: Setting short- and long-term goals can help you stay motivated. These goals should be specific, measurable and achievable.
Work with your doctor: It's a good idea to talk to your doctor or health professional before starting any new exercise program, especially if you have a chronic condition such as diabetes.
By exercising regularly, you can not only control your blood sugar, but also improve your cardiovascular health, enhance your mental health, and even improve your quality of life. Remember, every step of the way is an investment in your health.
Irregular daily routine
Influence mechanism
Disruptions in daily routines directly affect our endocrine system, especially the secretion and use of insulin. Insulin is a key hormone that regulates blood sugar. Irregular routines, especially staying up late at night, can lead to increased insulin resistance, which is a precursor to the development of diabetes.
Specific suggestions for improving your work and rest
Establish a regular sleep schedule: Try to go to bed and wake up at the same time every day, including weekends. This helps to adjust the body's internal clock, which helps insulin work more efficiently.
Plan your meal time: Avoid eating too late, preferably three to four hours before bedtime, to reduce the burden of insulin at night.
Limit light exposure at night: Reduce the amount of time you spend using electronic devices at night, especially before bedtime, to reduce the effects of light on melatonin, an important hormone that regulates sleep.
Exercise regularly and quantitatively: Try to be physically active during the day and avoid strenuous exercise before bedtime to avoid affecting sleep quality.
With this simple but effective adjustment, we can significantly reduce the risk of diabetes. A regular routine will not only improve your blood sugar control, but it will also enhance your overall quality of life. Let's start today and make a regular routine part of a healthy life.