Changing Habits to Manage Diabetes
Cheryl Mashore LVN, CNWC
Director, Health Education
Living with type 2 diabetes is not easy. It’s not unusual to feel sad, angry or overwhelmed, when you have to make lifestyle changes to stay healthy. You may know what to do to improve your health, but figuring out how to do it can be a challenge. For example, you probably know that being more active can help you lose weight and manage blood sugar. The challenge for many is finding ways to move more each day and stay active over time. It can be hard to take the stairs when the elevator is right there, or to walk to the store when you can drive. Remember, making the healthy choice isn’t always easy, but it is worth it.
Take these steps to help prevent or manage diabetes!
Get Moving: Get up, get out, and get moving. Exercise, or physical activity, includes anything that gets you moving, such as walking, dancing, or working in the yard. Regular physical activity is important for everyone, but it is especially important for people with diabetes and those at risk for diabetes
That doesn't mean you need to bench-press 300 pounds or run a marathon. The goal is to get active and stay active by doing things you enjoy, from gardening to playing tennis to walking with friends.
It's easy to start an exercise routine once you've decided it's time for a change, but keeping it up is a challenge for many people. Hitting a road block or two is normal, but you need to have a plan to deal with it. There are bound to be days when you have a bad work out or don't get to exercise at all. When this happens, the most important thing is to accept it, turn any negative thoughts into positive thoughts, and get back at it tomorrow.
Eat Healthy: Managing portion size is one of the best ways to control your eating habits, manage diabetes and lose weight. It may require breaking some stubborn habits, but with practice you can be successful. Most people are accustomed to filling up their plates based how hungry they feel. When you have diabetes, you need to think about eating less and making healthy food choices.
A simple strategy, called “Diabetes Plate Method” may help you make sure that you are eating a variety of healthy foods at each meal for better diabetes management. Here’s what to do…. draw an imaginary line through the center of your 9 inch plate. Then draw another imaginary line to divide one of the sections into two (you will end up with three sections). Fill one small section of your plate with carbohydrates, which are grains or starchy foods (rice, pasta, bread, potatoes, corn, peas, etc). Fill the other small section with protein—foods like eggs, meat, chicken, or fish. Fill the remaining section (half of your plate) with colorful vegetables, such as broccoli, carrots, cucumbers, greens, beets, and cauliflower. Add a glass of nonfat milk and a small piece of fruit on the side. Remember, you can eat the foods you enjoy, just eat less of them. Diabetes Food Hub
Lose Weight: Once you start eating less and moving more, you will lose weight. A weight loss of just 10 pounds can improve blood sugar control as well as lower blood pressure. Once you have shed those pounds, you may need less diabetes or blood pressure medicine. Weight loss also decreases the pain of arthritis by relieving the pressure on your joints, plus you will feel better and have more energy!
Set Goals: Sometimes it can be overwhelming to think about the changes we want to make. They seem too big to work on all at once, which makes it hard to get started. One of the most important self-management tools is goal setting.
We know that to make a change, the most effective way is to break large goals into small steps. Think of one thing that you are ready, willing, and able to change this week. Then set a goal that is simple, realistic and specific. Decide exactly what you are going to do, how much you will do, when you will do it and how often you will do it. Don’t forget to evaluate your goal at the end of the week, ask yourself, was I successful, if not what changes need to be made so that you are able to reach your goal?
The good news is that making just a few small changes over time, can make a big impact on your health.
Get Help: You don’t have to do it alone. Ask your family and friends to help you out. Involve them in your activities, grocery shopping or meal planning. You can help each other move more, eat less, and live a healthier life. And remember, see your health care provider regularly, they can help you help you manage or prevent type 2 diabetes.
Keep at it: Making even small changes is hard in the beginning. Try adding one new change every few weeks. If you get off track, start again and keep at it.
Although diabetes touches almost every part of your life and is a serious, lifelong condition, there’s a lot you can do to protect your health. You can take charge of your health—not only for today, but for the coming years.
Everyone with diabetes needs diabetes education. Why? Because everyday activities affect your blood sugar. For example, what you eat, when you eat, how much you eat (and what you are doing at the time), all affect your blood sugar.
To help our members with diabetes make healthy lifestyle changes and reach their health goals, High Desert Medical Group offers free diabetes classes through our Health Education Department, and has a team of clinical pharmacist to help members manage their blood sugar and reduce their A1c. For more information, contact us at 661-951-3375 or hdmghealtheducation@hdmg.net. Also, HDMG members can call Acuity Eye Center directly at 844-358-4026 to schedule their Diabetic Retinal Exam.