According to recent reports, Malaysia has the highest prevalence of diabetes in Southeast Asia, with factors such as obesity, a sedentary lifestyle, and improper diets being the main contributors to the rise of the disease.

And by 2025, the country might see more than three million new diabetic patients, a figure that could exhaust the nation’s healthcare system while placing greater strain on those who are unable to afford the cost of care.

Here’s one man’s first-hand account of his experience with diabetes, which he says served as a wake-up call that he needed to make significant changes to his life.

Vicky Rao’s story

Two decades ago, I was hospitalised with dengue. After running some bloodwork, the doctors came back with some shocking news – I also had type-2 diabetes. My perspective changed in an instant, and I realised I had taken my health for granted my entire life.

I knew very little about diabetes and the impact it would have. I was a young man, enjoying my life as much as possible. This meant eating whatever I wanted. I loved fast food and fizzy drinks. I weighed 160kg.

The last thing I wanted was to restrict my enjoyment of the food that gave me so much pleasure. Living with diabetes meant doing exactly that – and I knew change would not come easily. Moreover, the pain and hassle of pricking your finger to test blood-sugar levels was not appealing.

I knew my everyday decisions around food could significantly impact my glucose levels. My doctor informed me that managing diabetes would be a lifelong commitment, and advised me to exercise more while cutting down on sugar and carbohydrates.

But making such drastic changes was overwhelming, and I eventually started to burn out, gradually slipping back into my old habits. I was frustrated, unhappy, and ready to give up.

Many years passed before my mother encouraged me to take a HbA1c test, measuring my glucose level for the first time in a long while. To our horror, my glucose level stood at 19.1 mmol/L – the highest it had ever been and well above the normal range of under 5.7 mmol/L.

The result came as such a shock that I knew I had to make some serious changes. However, without the proper guidance and support, managing my condition was difficult. It felt like I couldn’t make progress no matter how firmly I resolved to do so.

The turning point

Six years ago, I was admitted to the hospital because my glucose level was too high – this time reading 16.1 mmol/L. Older, wiser, and married by this point, I knew I had to change my lifestyle, once and for all -otherwise, simply put, I would die.

I started looking online for information to understand the habits I needed to adopt for life. The more I learnt, the more excited I became: technology has advanced significantly since I was first diagnosed, and I found an array of tools that could help me understand my condition and stay healthy.

I now employ a consistent monitoring regime, checking my glucose levels seven times a day. Doing so keeps me mindful of my food consumption.

I have begun prioritising a more nutritious and healthy diet that includes more protein and fewer carbohydrates, while opting for healthier foods like brown rice and vegetables. I also integrated diabetes nutritional supplements into my daily intake.

In addition, I exercise, take my medications on time, and go for regular checkups. As a result of my efforts, my glucose level readings have significantly improved, which in turn has encouraged me to push myself further towards better health.

Taking control

Last year, I joined a four-week intervention programme that included dietary counselling, diabetes nutrition, exercise, and continuous glucose monitoring.

I had weekly virtual consultations with dietitians who provided support with meal plans based on my dietary needs, preferences, and health goals. I was encouraged to make journal entries to track my daily blood-sugar readings and food intake, and keep track of my weekly progress.

I increased my levels of exercise to the point where I was running on the treadmill for 45 minutes to an hour every day – a significant change from my once-sedentary lifestyle.

The results were swift and dramatic. I began to feel better and, after a month, had lost 5kg. My glucose level was stable at around 6 mmol/L.

I also learnt how to effectively treat episodes of low blood sugar, known as hypoglycaemia, which was a great challenge. The programme allowed me to connect with peers to share our experiences and lessons. It was comforting and inspiring to have this community of people to reassure me I wasn’t alone.

My experience has taught me many lessons, such as the importance of healthy lifestyle habits, controlling portion sizes, keeping to a meal schedule, exercising regularly, and taking diabetes-specific formulas. But the most important lesson is that diabetes can be managed. It is not a death sentence.

Now, I am more committed to keeping my glucose levels within a target range, averaging 6-6.3 mmol/L. I aim to bring it even lower and have set clear, defined goals to work towards. I am confident I can achieve them.

I want to share my story and knowledge with others who are struggling with diabetes. Witnessing my journey has especially helped my father-in-law, who has been living with the disease for many years. He now feels empowered to make his own lifestyle changes.

I hope my experience will encourage others and reassure them that they, too, can live a healthy, happy, and fulfilling life with diabetes.

This article was written by Vicky Rao.