Are you one of the millions of Americans living with diabetes? If so, you know that diabetes management can be challenging. But I want to share with you something I tell my patients in my endocrinology practice: There’s a lot you can do to keep your blood sugar within your target range, feel better, and reduce your risk of serious complications.
Your diabetes care team can teach you to manage your diabetes skillfully. Making even small changes to your lifestyle can help you feel better and improve your long-term health. Here are the top five everyday habits I share with my patients.
1. Follow a healthy eating plan
I recommend all patients eat a diet high in unprocessed foods like vegetables, whole grains, and lean protein.
The plate method is probably the easiest way to plan meals when you have diabetes. Here’s how it works:
- Fill half of a standard dinner plate with non-starchy vegetables, such as asparagus, broccoli, cauliflower, carrots, leafy greens, and salad greens. They’re lower in carbohydrates, which affect blood sugar the most.
- Next, put a lean protein — like skinless poultry, soy, beans, or cheese — on one-fourth of your plate.
- The remaining one-fourth of your plate is for foods higher in carbs — rice, pasta, fruit, and starchy veggies like potatoes.
A dietitian can be a big help with your meal planning. They can even help you incorporate some of your favorite foods.
2. Keep moving
Exercise helps lower blood sugar by improving insulin sensitivity, which helps your cells use glucose. Walking is a good choice. Try to fit activity into your daily routine — for instance, by parking farther away or taking the stairs instead of the elevator. Any movement is better than none.
I always recommend small, doable goals so you won’t feel overwhelmed. For instance, start with walking just 10 minutes a day and build from there.
Talk with your doctor to create a safe exercise plan. I also think it’s wise to carry hard candy or glucose tablets with you in case your blood sugar drops during your activity. Then you’ll have a fast-acting sugar on hand to treat it.
3. Take your medicines as directed
Some people need insulin shots or oral medications, like metformin, to keep their blood sugar levels on target. If you have high blood pressure or high cholesterol, your provider also may prescribe medicines to help control those conditions.
As I tell my patients, taking all your medicines exactly as directed helps them work effectively with fewer side effects. For example, you often need to balance diabetes medications with food and activity levels.
4. Stay on top of stress
Stress can make your blood sugar rise — and diabetes itself can cause stress. Some healthy ways to cope with stress include exercising, breathing deeply, and setting aside time for things you enjoy. I encourage my patients to speak up and ask for assistance if they’re overwhelmed. Support makes a difference in your stress levels.
5. Check your blood sugar
Blood sugar testing helps you see how food, exercise, stress, illness, and other things cause your blood sugar to go up or down throughout the day. Tracking what affects your blood sugar will help you keep it in a healthy range more often.
Here are some important things to know:
- Many people use a blood sugar meter to test a small drop of blood from their finger. A continuous glucose monitor is another option. It measures blood sugar 24/7 in real time using a sensor placed under your skin.
- Your care team can teach you how to check your blood sugar. I think it’s a good idea to have someone in your home learn this as well, so that they can help during illnesses when you might feel too sick to check it yourself.
- Your doctor will tell you how often to check your blood sugar. It could be several times a day or less than daily, depending on your type of diabetes and your treatments.
It’s also important to talk with your care team about the best times of day to test your blood sugar, your target blood sugar levels, and what to do if they’re high or low.
See your doctor
In addition to self-care steps like these, regular checkups are crucial. Your diabetes care team may want to see you every three to six months or possibly more often.
You will also need routine tests like these to monitor your risk for complications:
- Eye, foot, and dental exams
- Kidney function tests
- Hemoglobin A1C test, which shows an average of your blood sugar levels over three months
- Cholesterol and blood pressure checks
Get expert help with diabetes control
Temple offers team-based diabetes care that covers all aspects of managing this condition. We also offer support services at several Temple locations, like our Real-World Diabetes Program. These education classes cover topics such as diabetes self-care, nutrition, exercise, and stress management.
Set up your appointment online or call 800-TEMPLE-MED (800-836-7536).
Helpful Resources
Looking for more information?