2023 is an interesting year. Like everyone else, we started it hopeful as we look forward to what it would bring. After a great loss last year, we are praying for great things. Unbeknownst to us, it is indeed full of surprises and twists but not as we expected.
Discovery: Things that doesn’t feel right.
Around early February, I felt something is not right. There would be pain on my abdomen every time I eat certain foods and often felt thirsty. Initially, I thought these are nothing to be concerned about. However, as these became more noticeable, I started to think there might be something more to it. To be honest, I am not keen on monitoring my health. The fact that my last annual checkup could be well around 6 to 7 years ago is a testament to that. With this in mind, we decided that it’s about time to have myself checked.
Health is like money, we never have a true idea of its value until we lose it.
Josh Billings
I had several laboratory tests to check if there is indeed something wrong. Blood tests, Xray, ECG and several others. After a day of waiting, we’re able to get the results. A particular number caught my attention, 221, the result of my FBS.
Fasting Blood Sugar (FBS) – this measures the current blood sugar level in the body. It requires fasting of 10 to 12 hours before the test. Normal result range is 70 to 99.
The normal FBS of a healthy person should be less than 100. Mine was absurdly high, more than double of what’s normal. This means my body cannot fully manage the sugar levels on my blood as a normal healthy person should. I had doubts regarding my tests results. Or better to say I was in denial. So, we did follow up checks in another hospital. Unfortunately, no matter how much I deny and reject the results, this is indeed reality. At my early 30’s, I am diabetic.
Acceptance: Things that are within my control.
I would be lying if I say I was okay. I was terrified. Why me? Isn’t diabetes for old people? Well, apparently not. Based on research, diabetes is projected to rise for patients aged 20 and below. “Am I going to die already?”. These are the exact words I told myself. I might seem to be overthinking but to be fair, I witnessed and encountered several people suffering from diabetes complications. Undergoing dialysis due to kidney failure, blindness and even amputated limbs. One close family member even passed away due to diabetes complications, so these are very real to me. I felt helpless. Initially, it seemed to me that I cannot do anything. That I have no say in whatever is going to happen next. That I am not in control. I cannot bear to think about how I might leave my family and loved ones financially and emotionally devastated if my condition worsens.
After some crying and praying, my wife and I agreed a lot needs to be changed. That there are things that can be done. You see, Type 2 Diabetes is usually caused by poor lifestyle choices or at least for mine. Choices that I myself made. Looking back, it shouldn’t really be a surprise that I became diabetic. I ate too much sweets. How much? Like whole huge bars or chocolates in one sitting. Energy drinks while staying up late at night? Check. A ton of carbs and rice? Hell yeah! Whenever I tell my story to friends, I jokingly tell them that my sugar consumption is already enough for two lifetimes. Seriously speaking, that might still be an understatement. These are the choices I made that got my health into this mess. Now by accepting this reality, I can now make the choices to hopefully turn it around.
Action: Things that are difficult but worth the sacrifice.
We immediately did some research. Best practices, proven lifestyle and food choices to manage diabetes. If this is caused by poor choices, then there should be good ones to improve my health, right? Currently, diabetes cannot be treated. It can only be managed and put into remission thru lifestyle and food changes. The medicines that are prescribed to diabetics are not cure but maintenance to help the body manage blood sugar levels. Let me share with you 3 things we immediately changed.
1. Monitoring
Having a very high blood sugar level at a relatively young age, my doctor advised me to regularly monitor my blood sugar level. This enabled us to observe how certain foods, activities and even amount of sleep affects my blood sugar level. From the observations and data, we tweak and plan what to keep eating or doing and what to avoid. I also started to monitor my sleep and the amount of physical activity I get to do within the day.
2. Physical Activity
Given that I work a computer-based office job, sitting and staring at a screen all day, physical activity most of the time takes a backseat. After my diagnosis, I became more conscious to squeeze in physical activity in my daily routine as lack of it contributes to an increased sugar level. To be more active I make it a point to go to the office on my bike as much as possible. I now also use the stairs instead of the elevator going to my office which is on the 5th floor. My friends and I also started playing and learning badminton and I love how much fun it is (though I am a complete noob at it). Even pacing while doing calls and online meetings became a routine for me now that I do it without even thinking. As I integrate these little changes in my day, the more they become a habit and the less willpower I need to keep on doing them.
3. Food
This is the most drastic change I made to manage my blood sugar levels. Food intake is crucial in managing blood sugar levels as the type and amount of food has a direct impact on blood sugar levels. As we learned, a diet that is low on sugar and carbohydrates works best for diabetics. I avoided sweet food and drinks and mainly drink water. I also ate less rice (1 cup rice at most a day) as rice is notoriously high in carbs. For someone who loves rice (fried rice for the win!), having to let go eating rice is a painful decision. However, given what’s at stake, letting go of rice should be a no-brainer.
Around June, after 3 months of following through our agreed lifestyle adjustments and taking maintenance meds, I had another round of laboratory checks. I’m glad to show the results below.
Hemoglobin A1C (HBA1C) – a blood test that measures average blood sugar level for the past 2 to 3 months. Normal result range is 4.0 to 6.0.
My FBS are almost on normal levels while my HBA1C is already normal. Within a couple of months, we’re able to reduce my blood sugar level from insanely high to borderline normal levels. Surely, it’s not a walk in the park but can be done. My goal is to completely manage my sugar levels to normal without needing any maintenance medication.
I initially thought that my health condition was a curse. However, looking back, my diagnosis became a warning for my friends and family that made them rethink of their habits and lifestyles. At least 2 of my close friends got checked and discovered they also have elevated blood sugar levels. It also became a wake up call for myself that had I continued living my life like before I may not even be around once my daughter enters college. Now, I can keep up with my daughter as I lost weight and have more energy. By sharing my story, I hope to raise awareness and inspire others to do necessary changes to live better and healthier life.
Stay safe and healthy! I am praying and rooting for you!