One Small Habit at a Time.
Three years ago, a routine blood test changed the way I looked at my life. My doctor looked at the report and said, “Your sugar is high. You have type 2 diabetes.” I nodded. I even smiled politely. But inside, I felt completely lost.
I was 41. I was working long hours, eating whatever was convenient and often treating being busy as an excuse to ignore myself. If I didn’t have time for a proper meal, I skipped it. If I was tired or stressed, I reached for something sweet. I told myself it was one of the small perks of a demanding corporate life—especially when there was a substantial bill waiting at the end of every month. Looking back, I realise how far down my list of priorities I had pushed my health.
The Day Everything Felt Heavy
When I got home that day, I sat quietly for a long time. I thought about my father, who had also struggled with diabetes, and started wondering what the diagnosis would mean for me. Would I have to take medicines forever? Would I eventually need injections? Would I have to give up the foods I enjoyed? Would my life slowly become a list of things I could no longer do? For several days, those questions occupied far too much space in my head.
Then another question came to me: Could I actually do something about this? It was a simple question, but it changed the way I looked at the diagnosis. Instead of thinking only about what diabetes might take away from me, I started thinking about what I could still control. That was where I began.
Understanding What I Was Dealing With
I started reading and asking my doctor questions. Some of the answers were frightening; others were reassuring. I learned that type 2 diabetes isn’t simply about eating too much sugar. Insulin resistance, food choices, physical activity, sleep, stress, genetics and body weight can all play a role in blood-glucose control.
I also learned something that sounds obvious but is surprisingly easy to ignore: diabetes can exist quietly. You can feel perfectly normal while your blood sugar is still causing problems. That changed something in me. I stopped seeing the diagnosis as a punishment and started seeing it as a warning—an opportunity to pay attention before ignoring the problem became much more difficult.
I Changed My Plate, Not Just My Diet
I have never liked the word “diet.” It always sounded temporary to me: start on Monday, follow it strictly for a few days, get bored, and eventually go back to normal. So instead of going on a strict diet, I decided to change the way I ate. I reduced white rice and maida, added more dal, green vegetables and salad, and gradually reduced the sugar in my chai. I began including foods such as ragi and jowar more often, reduced my portion sizes and stopped eating late at night. Cold drinks and sweets became occasional rather than routine.
None of this happened overnight, and I didn’t become perfect. Diwali was a good example. I didn’t want to spend a festival feeling miserable because I had diabetes. When someone offered me a homemade laddoo, I took a small piece. I ate it slowly. It tasted wonderful, and then I stopped at one.
That small moment taught me something I still remember. Looking after my health didn’t necessarily mean removing every enjoyable thing from my life. Sometimes it simply meant learning how much was enough.
Moving My Body Every Day
I was never a gym person. The idea of suddenly spending an hour exercising every day felt unrealistic, so I started with something that didn’t intimidate me: a ten-minute walk after dinner. Ten minutes became fifteen and eventually thirty. I started taking the stairs when I could and added some simple yoga and movement on weekends.
There were plenty of days when I didn’t want to exercise. Some evenings I was tired and would think, I’ll do it tomorrow. The problem with tomorrow is that it is very easy for tomorrow to become next Monday, and next Monday can become next month.
One evening, after a particularly tiring day, I almost skipped my walk. I had already given myself the excuse: just today. Then I put on my shoes anyway and walked for ten minutes. It wasn’t a dramatic moment. My blood sugar didn’t suddenly improve because of that one walk, but I had made a choice even though I didn’t feel like making it. That mattered.
Sleep and Stress Count Too
Initially, I thought diabetes was mainly about food and exercise. Gradually, I understood that my overall routine mattered too. I began paying more attention to sleep and stress. I tried to get around seven hours of sleep, started putting my phone away earlier at night and, in the morning, tried to give myself a few quiet minutes before rushing into the day.
Nothing magical happened. I didn’t suddenly become a completely different person. But I felt less rushed, less stressed—more human and less like a machine. That made me realise that taking care of yourself isn’t always about adding another healthy activity to an already crowded schedule. Sometimes it means removing some of the things that constantly keep you switched on.
What I Learned About Diabetes Remission
As I learned more about diabetes, I also came across research on remission. A 2025 study involving an Indian cohort looked at factors associated with type 2 diabetes remission following an intensive lifestyle programme. Research such as this adds to the evidence that some people with type 2 diabetes can achieve remission, particularly when significant lifestyle changes are made and treatment is individualised.
The UK DiRECT trial also provided evidence that remission is possible for some people through intensive weight-management programmes. But I think there is an important distinction here: remission is not the same as a permanent cure. Some people maintain remission, while others regain weight or experience rising blood glucose again.
I don’t describe myself as “cured,” and I don’t think improved blood sugar should automatically be called a cure. Type 2 diabetes can go into remission for some people, but remission is not the same as a permanent cure. For me, the important thing is to continue looking after my health rather than assuming the problem has disappeared. I don’t want to become complacent just because a test result looks better. I want to keep paying attention.
My Results
Over about eight months, I lost around 10 kilos. My blood-sugar readings improved, and I felt more energetic. Under my doctor’s supervision, my medicines were gradually reduced as my health improved, while my blood sugar and other tests continued to be monitored.
I don’t describe myself as “cured.” I prefer to say that I learned to take better control of my health. For me, that difference matters. Diabetes taught me that taking care of your health isn’t usually about one enormous decision. It is much more ordinary than that. It is what you put on your plate, whether you take that ten-minute walk, whether you stop at one piece instead of eating three, and whether you make the healthier choice again the next day—and then the day after that.
What I Would Tell Someone Who Has Just Been Diagnosed
Start small. You don’t have to completely redesign your life in a week. A ten-minute walk is still a walk, and one healthier meal is still a healthier meal. Don’t punish yourself for having a difficult day; one bad day doesn’t erase months of effort. Let your family be part of the process, because healthy habits are easier to maintain when the people around you understand what you’re trying to do.
And don’t chase perfection. Consistency is much more useful. Most importantly, listen to your doctor as well as your body. Diabetes affects people differently, and what works for one person may not be appropriate for another. You don’t have to change everything tomorrow. Start with something manageable—a short walk, a healthier meal, or one habit you know you need to change. Once that becomes part of your routine, work on the next one.
One Diagnosis Does Not Define Your Future
Diabetes didn’t stopped my life. It made me pay attention to it.
If you have just heard those words from your doctor, I know how frightening they can feel. You may immediately start imagining everything you will have to give up. I still think about that first day when I sat at home wondering what diabetes would mean for my future. I couldn’t have known then that the biggest changes would come from such ordinary decisions.
Looking back, I realise that nothing changed in one dramatic moment. Most of it happened quietly—one meal, one walk, one decision at a time. I am still learning, but I no longer feel helpless when I think about diabetes. Sometimes, that is how change actually happens.
Disclaimer
This article describes my personal experience and should not be considered medical advice.
Never stop, reduce or change diabetes medication without speaking to your doctor. Blood glucose can respond differently from one person to another, and changes in diet, exercise, weight or medication may require medical supervision. What worked for me may not be appropriate for you. Please discuss any significant changes to your diabetes management with your healthcare professional.
Sources
Predictors of type 2 diabetes remission in an Indian cohort, PLOS ONE, 2025. PubMed: https://pubmed.ncbi.nlm.nih.gov/41124112/
DiRECT trial and evidence on type 2 diabetes remission, Medscape, 2025.
