Diabetes, tips for a healthy life
People with diabetes can live a healthy life. You can make a difference in how you feel. Take a look at the tips below to help you stay well. Maintain a Healthy Weight If you need to lose weight, slow and steady is the best way to go. Don’t try a fad diet, instead: • Reduce calories and fat. • Reduce portion sizes. • Chew slowly and stop eating when you are full. • Include at least one fruit and one vegetable with each meal. • Drink water or something calorie-free instead of sugared soft drinks or juice. • Make lower fat versions of your favorite recipes. • Bake, broil, or grill meat, fish and chicken, instead of frying. • Use nonstick pans and cooking sprays. • Reduce the amount of butter, margarine, oil and salad dressing you eat. Keep Moving • Walking works! Walking is one of the best ways to be more active. Start slowly. • Increase walking time by 1 to 5 minutes each day. Try to build up to 30 minutes of walking on 5 days each week. • Wear a pedometer (it tracks your steps). Watch yourself improve day by day. • Move often throughout the day. • Find activities you enjoy. • Talk with your healthcare provider about options if you’ve been told not to exercise. Eat Well • Talk with your doctor about whether it would be beneficial to see a dietitian. Healthy eating is an important part of blood sugar and cholesterol control. • Eat at least three small meals each day, especially if you are taking diabetes medicine. • Try to eat about the same amount of food at the same time each day. • Cut down on foods and drink with a lot of added sugar (regular soft drinks, fruit juices, rich desserts and sweet baked goods) until your dietitian shows you how to fit them into your meal plan. It’s OK to use low-calorie sweeteners and diet soda. • You might need a snack, such as half a sandwich or small bowl of cereal, between meals and before you go to sleep if you are taking diabetes medicine. • Avoid drinking alcohol until your dietitian shows you how to fit it into your meal plan. (over)
Fill 1/4 of your plate with starchy foods like potatoes, pasta, rice or bread.
Small fruit, milk or yogurt
Fill 1/2 of your plate with vegetables. Fill no more than 1/4 of your plate with protein foods like lean meat, fish, chicken, turkey or beans.
Watch out for Stress Stress affects your blood sugar and your blood pressure among other things. Think about ways you best manage stress. Everyone needs time to do the things they enjoy. It’s healthy for you to take time for yourself! Take Care of Your Feet Looking carefully at your feet each day will help you find any areas that could become a problem and lead to infection. By calling your doctor right away when you find a concern, you can decrease your chances of serious infection or even amputation. Take Care of Your Eyes People with diabetes have a higher risk for eye problems. Have an eye exam every year. Make sure your eye doctor knows you have diabetes, so the right tests are done. Know your ABCs • A1c Your hemoglobin A1c is a good way to know what your average blood sugar has been over the last 3 months. By keeping this within your goal you help prevent or delay problems. • Blood Pressure Your health care provider will talk with you about your blood pressure goal. Its usually 130/80 or below. Ask your provider where you can have your blood pressure checked between visits if necessary. • Cholesterol Diabetes and heart disease can go hand in hand. Keeping your cholesterol within goal helps decrease your chances of heart disease. Consider Quitting We know quitting tobacco use isn’t easy, but it is possible. Contact the tobacco quit line at (800) QUIT-NOW for free education and support from a person trained to help. The tobacco quit line also knows about local programs, if you’d prefer a class close to your home. Keep Your Appointments Your health care provider will help you keep up to date on tests; monitor your medicines and stay well.
Set Goals If changes need to be made to help you reach your goals in any of these areas, think about the following tips. • Set a goal you can achieve. For example, if you want to lose weight set a weight loss goal of 5 lbs and when you achieve it set another goal of 5 lbs until you reach your desired weight. • Only set one or two goals at a time. By doing this you set yourself up for success. Setting too many goals can be overwhelming. • Get help from family or friends. Support and encouragement can help you succeed. Knowing people care enough about you to want you to be as healthy as you can is a great moral booster. • Reward Yourself. When you reach your goal, treat yourself to something you enjoy. You deserve it! If you have general questions, we would be glad to help. Gundersen Lutheran Health Plan registered nurses are here Monday through Friday, from 8:00 a.m. to 5:00 p.m. Call (800) 897-1923 ext. 58022, or for those with hearing or speech needs, TTY (800) 947-3529.