Managing type 2 diabetes is not just about taking medications. It is a holistic journey that touches every part of life and can feel overwhelming at times. The 4M approach to managing diabetes provides a simple and practical way for those living with diabetes and their caregivers to take control of their health.
Meals
Adopting a balanced diet rich in whole grains, vegetables, lean proteins, and healthy fats is an essential part of type 2 diabetes management. Individuals with diabetes are encouraged to limit processed foods, added sugars, and excessive salt.
Self-care tips
- Plan and prepare your meals in advance .
- Practice mindful eating : Eat without distractions and avoid stress related eating .
- Keep healthy snacks in your house .
- Be kind to yourself: If you over-indulged forgive yourself and make the next meal a healthy one.
Movement
Physical activity, such as walking, swimming, or cycling helps improve insulin sensitivity and supports weight loss.
Individuals living with diabetes are encouraged to engage in 150–300 minutes of moderate-intensity aerobic exercise per week. This includes activities such as brisk walking or swimming.
Alternatively, 75–150 minutes of vigorous-intensity activities like running or jumping rope are also recommended. These activities can be spread over three days weekly.
Self-care tips
- Start small and slowly increase intensity, frequency and duration over time.
- Choose activities that align with your interests
- Take part in social and community programs to stay motivated.
- Do not forget to have fun
Monitoring
Regular self- monitoring of blood glucose levels enables individuals with diabetes to gain understanding of how lifestyle and foods choices affect blood glucose levels.
Self -care tip for monitoring
- Monitoring glucose levels 2 hours after the completions of a meal (postprandial plasma glucose (PPG) ) can help you understand how certain foods affect your blood glucose levels.
- PPG target for individual with Type 2 Diabetes is 10mmol/l.
Medication
Medication adherence or the taking of prescribed medications as directed and on time is an important part of type 2 diabetes management.
Some of the medications used to treat type 2 diabetes do not only lower blood glucose levels but provide protection for the heart and kidneys while also supporting and promoting weight-loss.
Self -care tips to help with medication adherence
- Contact us or talk to your Doctor or Pharmacist about any challenges you may be having that prevents you from taking your medication as prescribed.
- Set a reminder on your phone to remind you to take your medications.
- Consider using a pill box to help organise your medications
- Download your free copy of adherence tracking form.