Living with diabetes can be challenging, but with proper management and lifestyle adjustments, you can lead a fulfilling life while keeping your blood sugar levels in check. Diabetes is a chronic disease – meaning that once you’re diagnosed with diabetes, you’ll likely need to monitor it on an ongoing basis to remain healthy in the long term. Taking control of your health is crucial in managing diabetes successfully. By educating yourself about what causes high blood sugars, working on strategies to take your medicines regularly, and getting recommended preventative care, you can reduce your risk of problems from diabetes. Here are Dr. K’s ten practical tips to help you navigate this journey with confidence and success.
- Educate Yourself:
Knowledge is power when it comes to diabetes management. Take the time to learn about the disease, its causes, symptoms, and treatment options. Understand the impact of diet, exercise, medications, and stress on your blood sugar levels. There are lots of ways to get educated on how to manage your diabetes, from in-person diabetes education classes to reputable content creators on TikTok. Just be sure to seek out a reputable source – if in doubt, always ask your doctor to point you in the right direction.
- Develop a Meal Plan:
A balanced and consistent meal plan is fundamental in managing diabetes. Focus on consuming a variety of nutrient-rich foods, including whole grains, lean proteins, fruits, vegetables, and healthy fats. Portion control and carbohydrate counting can help you maintain stable blood sugar levels, but there are also more advanced strategies that can help limit swings in blood sugar as well. A registered dietitian can help you create a personalized meal plan that suits your specific needs.
- Practice Regular Physical Activity:
Engaging in regular exercise is beneficial for everyone, but it holds particular significance for individuals with diabetes. Physical activity helps your body utilize insulin more efficiently, reducing blood sugar levels. The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise each week, complemented by strength training exercises. While this is important for everyone, it’s especially important for people with diabetes. If exercise is a challenge for you, walking is a great place to start. If even walking would prove difficult, your doctor can help devise an exercise regimen for you that’s realistic based on your needs and abilities. Remember, something is better than nothing when it comes to exercise!
- Monitor Blood Sugar Levels:
Regularly monitoring your blood sugar levels is essential for effective diabetes management. Use a glucose meter to track your levels throughout the day, and keep a log of these readings to identify patterns and potential triggers. If regular glucose checks aren’t enough, consider talking with your doctor about a continuous glucose monitor that can track your blood sugar in real time. You’ll often notice in checking your blood sugar regularly that certain foods have more or less of an impact on your blood sugar. You should note these foods, and discuss the results with your healthcare team to make necessary adjustments to your treatment plan.
- Take Your Medicine:
If prescribed medication, make sure you take it regularly. If you’re having side effects that make it difficult to take the medication regularly, or if you have trouble affording the medicine, be sure to let your doctor know sooner rather than later to see if anything can be done to help. Many diabetes medicines can be expensive, but there may be ways to reduce costs of medicines with patient assistance programs or alternative medications that are more affordable. When taking your medications, follow the instructions provided by your healthcare professional, and never make changes to your medication without letting them know. Maintain an organized system for medication management, including refills, and set reminders to take your medication on time.
- Manage Stress:
Stress can significantly impact blood sugar levels. Develop healthy coping mechanisms, such as meditation, deep breathing exercises, or engaging in activities you enjoy. Prioritize self-care and make time for relaxation to reduce stress levels and promote overall well-being. Physical activity is a powerful tool for stress relief as well – and it has the double benefit of reducing insulin resistance. If stress is overwhelming for you, consider seeking out a therapist for further support.
- Get Regular Check-Ups:
Regular visits to your healthcare provider are crucial in managing diabetes effectively. Most people with diabetes should be seeing their primary care doctor regularly – usually more than once a year. Schedule routine check-ups to monitor your condition, assess your treatment plan, and address any concerns or questions. Stay up to date with vaccinations, cholesterol checks, blood pressure monitoring, and eye and foot examinations to prevent complications associated with diabetes. If you can’t get in to see your primary care doctor regularly, consider asking for a referral to a doctor like an endocrinologist who specializes in diabetes, or to other healthcare professionals who can help you manage your diabetes in between visits. Seeing a registered dietician or engaging in a diabetes education class can be great ways to continue to work on your blood sugars in between visits. Many insurance companies offer coverage for these types of programs, as well. If you’re interested, ask your doctor for a recommendation or referral.
- Build a Support System:
Building a strong support system can make a world of difference in managing diabetes. Connect with friends, family, or support groups consisting of individuals with diabetes who understand the challenges you face. Sharing experiences, tips, and emotional support can empower you on your journey. A strong connection to a community can have a variety of health benefits, from more regular social interaction to learning new ways to cope with your diabetes. Who knows? You may also make friends when you discover you have other things in common as well!
- Remember to Stay Hydrated:
Adequate hydration is vital for everyone, but it holds added importance for individuals with diabetes. Drink plenty of water throughout the day to prevent dehydration and assist in flushing out excess sugar from your bloodstream. Limit sugary beverages and alcohol, as they can raise blood sugar levels. Certain types of diabetes medicines can also cause dehydration, making drinking water especially important. Talk to your doctor about medication side effects, and make sure you’re getting enough water throughout the day.
- Cultivate a Positive Mindset:
Maintaining a positive mindset is crucial for successful diabetes management. Embrace a proactive attitude, focus on your achievements, and don’t be discouraged by setbacks. Celebrate small victories along the way and remember that managing diabetes is a continuous journey that requires patience and perseverance. It will likely take time to get your diabetes well controlled. Remember that this is not a medical issue that appeared overnight, and it is not likely to go away without some work. Be patient with yourself, and remember that being diagnosed with diabetes can be scary , but is manageable with proper medications and support.
Managing diabetes requires a holistic approach to your healthcare, including education, lifestyle adjustments, regular monitoring, and a strong support system. These ten tips are just the start of getting a handle on your diabetes. Always remember to talk to your doctor if you have questions – they are the best resource to help you succeed!