3-Month Health Action Plan (June–August 2025)
Main Goals:
Main Goals:
- Reduce HbA1c from 8.5% < 7%
- Lower fasting glucose from 153 < 110 mg/dL
- Bring triglycerides below 120 mg/dL
- Maintain or improve kidney/liver function
Daily Routine:
Daily Routine:
Morning (68 AM)
- Warm water + soaked methi seeds
- 30 min walk
- Light stretching/breathing (510 min)
- High-protein breakfast
Meals:
- Breakfast: eggs/tofu + whole grain + tea
- Mid-morning: 1 fruit + 5 almonds
- Lunch: multigrain roti + dal or grilled protein + veggies
- Evening: green tea + roasted chana
- Dinner: soup + roti + sauted paneer/veg
Avoid: sugar, white rice, sweets
Focus: small meals, hydration (2.53L/day)
Exercise Plan:
Exercise Plan:
Week 12: 30-min walking daily
Week 34: Add 10 min light yoga/strength
Month 23: Brisk walk + bodyweight workouts (3x/week)
Medication & Monitoring:
Medication & Monitoring:
- Follow prescribed diabetes medication
- Self-monitor sugar: Fasting & post-meal (2x/week)
- Recheck sugar + lipids end of August
Stress, Sleep & Wellness:
Stress, Sleep & Mental Wellness:
- Sleep 78 hrs daily
- Avoid late eating & screen time
- Deep breathing or prayer: 10 min/day
- Limit stress, walk in nature
Monitoring Plan:
Monitoring Plan:
- Mid-July: Self-check sugar & weight
- End of August: Labs HbA1c, FBS, Triglycerides, Creatinine
- Monthly: Note weight, BP, sleep, stress
Expected Improvements:
Expected Improvements by August:
- HbA1c: to 6.77%
- FBS: to < 110
- Triglycerides: to < 130
- Improved energy, sleep & mood