Awareness
Health tips crafted by clinicians
The 5 pillars of diabetes control
1. Balanced meals with complex carbs 2. 30 min daily activity 3. Regular HbA1c checks 4. Medication adherence 5. Adequate sleep and stress management
Know your numbers
Ideal BP under 120/80 mmHg. LDL under 100 mg/dL. Resting HR 60-100 bpm.
4-7-8 breathing to calm anxiety
Inhale 4s → Hold 7s → Exhale 8s. Repeat 4 cycles. Works in under a minute.
The plate method
Half of your plate — non-starchy veggies. Quarter — lean protein. Quarter — whole grains.
When to worry about a fever
Under 3 months + any fever → doctor now. 3–6 mo + 39°C → same day. Otherwise, hydrate & monitor.
Understanding blood sugar spikes
Post-meal spikes explained. Learn what raises glucose and how to blunt the spike.
10 minutes of exercise — for your heart
A short habit that adds years. Try walking briskly after every meal.
Sleep hygiene basics
How to build a 30-minute wind-down routine that actually works.
Hydration cheat-sheet
Aim 30 ml/kg body weight per day. Add 500 ml per hour of activity.
Screen time by age
Under 2 yrs — none. 2–5 yrs — 1 hr with parent. 6+ — consistent limits with quality content.
Foods that stabilise blood sugar
Leafy greens, nuts, chia seeds, oats, apples, Greek yogurt, cinnamon, fatty fish, legumes.
Warning signs of a heart attack
Chest pressure, arm/jaw pain, breathlessness, cold sweat. Dial emergency immediately.
The 3-question journal
Each night ask: What went well? What did I learn? What am I grateful for?
Reading a nutrition label
Serving size, added sugars, sodium — the 3 things that matter most.
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