Managing Type 2 Diabetes at Home: Diet, Exercise and Blood Sugar Monitoring

Millions of adults in Bangladesh live with type 2 diabetes, and many do not know they have it. The good news: with the right diet, regular activity, medicine and monitoring, most people can keep their blood sugar under control and live a full, active life.

Know your numbers

Your doctor will set personal targets, but these are common goals for many adults with diabetes:

• Fasting blood sugar: about 4.4–7.2 mmol/L
• Two hours after a meal: below 10 mmol/L
• HbA1c (average sugar over 3 months): below 7% for most adults
• Blood pressure: below 130/80 mmHg

Check your HbA1c every 3–6 months and kidney function, cholesterol and eyes at least once a year.

Diet tips for diabetes – Bangladeshi style

• Reduce the rice portion. Fill half the plate with vegetables, a quarter with rice or ruti, and a quarter with fish, chicken, egg or dal.
• Choose atta ruti, red rice or mixed grains over white rice and maida.
• Eat whole fruits like guava, apple, orange or papaya in small portions instead of juice.
• Avoid sweets, soft drinks, sugary tea and fried snacks like singara and puri.
• Eat at regular times. Do not skip meals, especially if you take insulin or sulfonylurea tablets.
• Use less oil and choose grilled, steamed or curry dishes with little oil.

Move every day

Aim for at least 150 minutes of moderate activity per week – for example, a brisk 30-minute walk on 5 days. A short 10–15 minute walk after meals helps reduce the after-meal sugar rise. If you have heart disease, foot problems or very high sugar, ask your doctor before starting exercise.

Check your blood sugar at home

A glucometer lets you see how food, activity and medicine affect your sugar. Write the readings in a notebook or share them with your doctor during your online follow-up. Wash and dry your hands before testing for an accurate result.

Recognise and treat low blood sugar (hypoglycaemia)

Signs include shaking, sweating, a fast heartbeat, hunger, confusion and dizziness. If your sugar is below 3.9 mmol/L:

1. Take 15 grams of fast sugar – for example, 3 teaspoons of sugar or glucose in water, or half a glass of fruit juice.
2. Check again after 15 minutes. Repeat if it is still low.
3. Once it is normal, eat a small snack such as biscuits or bread.

If the person is unconscious, do not put anything in their mouth – take them to hospital immediately.

Take care of your feet

Diabetes can reduce feeling in the feet. Check your feet every day for cuts, blisters or colour change, keep them clean and dry, and never walk barefoot. Show any wound to a doctor early.

Frequently asked questions

Can type 2 diabetes be cured?

It cannot usually be cured, but weight loss, a healthy diet and exercise can bring blood sugar to the normal range for many people, sometimes with less medicine.

Can I stop my medicine when my sugar is normal?

No. Never stop or change your medicine without talking to your doctor – normal readings often mean the medicine is working.

Regular follow-up is the key to good diabetes control. Book an online follow-up with a TeleRx doctor and share your readings from home.