Living with diabetes doesn't mean sacrificing your quality of life. With the right approach, mindset, and support, individuals can lead fulfilling lives while effectively managing their condition. At Type Strong, we understand the challenges that come with diabetes management, which is why we're committed to providing not only practical solutions like our adhesive patches for continuous glucose monitors (CGM), but also holistic guidance to help individuals thrive. In this comprehensive guide, we'll explore key aspects of living well with diabetes, including healthy eating, staying active, managing stress, and adopting new habits to enhance overall well-being.
Healthy Eating Habits: Nourishing the Body, Managing Blood Sugar
Maintaining a balanced diet is essential for individuals with diabetes to keep their blood sugar levels stable and overall health in check. Here are some tips for making and enjoying healthy meals:
- Focus on Whole Foods: Emphasise whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. These foods are rich in essential nutrients and fibre, which can help regulate blood sugar levels.
- Watch Portion Sizes: Pay attention to portion sizes to avoid overeating, which can cause blood sugar spikes. Using smaller plates and measuring portions can be helpful strategies.
- Choose Low-Glycemic Index Foods: Opt for foods with a low glycemic index (GI), which are less likely to cause rapid spikes in blood sugar levels. Examples include non-starchy vegetables, legumes, and whole grains like quinoa and barley.
- Limit Added Sugars and Processed Foods: Minimise consumption of sugary beverages, sweets, and processed snacks, as these can lead to blood sugar fluctuations. Instead, satisfy sweet cravings with naturally sweet fruits or small portions of dark chocolate.
- Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health. Limit intake of sugary drinks and opt for water, herbal teas, or sparkling water instead.
Staying Active: Incorporating Exercise into Daily Life
Regular physical activity is key for managing diabetes effectively and promoting overall well-being. Here are some tips for staying active:
- Find Activities You Enjoy: Choose activities that you enjoy and are more likely to stick with long term. Whether it's walking, cycling, swimming, or dancing, find something that brings you joy and fits your lifestyle.
- Set Realistic Goals: Start with small, achievable goals and gradually increase the intensity and duration of your workouts. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread throughout the week.
- Include Strength Training: Incorporate strength training exercises at least two days a week to build muscle mass and improve insulin sensitivity. Bodyweight exercises, resistance bands, or free weights can all be effective options.
- Stay Active Throughout the Day: Look for opportunities to move more throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or doing household chores.
- Listen to Your Body: Pay attention to how your body responds to exercise and adjust your routine as needed. Be mindful of any signs of low blood sugar (hypoglycemia) and have snacks on hand to raise your blood sugar if necessary.
Managing Stress: Prioritising Mental and Emotional Well-Being
Stress can have a significant impact on blood sugar levels and overall health, so it's important to incorporate stress management techniques into your daily routine. Here are some strategies to help manage stress:
- Practice Relaxation Techniques: Incorporate relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation into your daily routine to help reduce stress levels.
- Stay Connected: Maintain strong social connections with friends, family, and support groups. Having a strong support network can provide emotional support and practical assistance when needed.
- Prioritise Self-Care: Make time for activities that bring you joy and relaxation, whether it's reading a book, taking a bath, or spending time in nature. Self-care is essential for maintaining mental and emotional well-being.
- Set Boundaries: Learn to say no to commitments or activities that cause excessive stress or overwhelm. Setting boundaries and prioritising your own needs is crucial for managing stress effectively.
- Seek Professional Help if Needed: If you're struggling to cope with stress, don't hesitate to seek support from a mental health professional. Therapy, counselling, or support groups can provide valuable tools and strategies for managing stress.
Implementing New Habits: Building a Foundation for Success
Making positive lifestyle changes can have a profound impact on diabetes management and overall well-being. Here are some new habits to consider implementing:
- Keep a Food Diary: Track your food intake, blood sugar levels, and physical activity in a journal or mobile app. This can help you identify patterns and make informed decisions about your health.
- Schedule Regular Check-Ins: Schedule regular appointments with your healthcare team to monitor your progress, adjust your treatment plan as needed, and address any concerns or questions you may have.
- Stay Educated: Stay up-to-date on the latest research and recommendations for diabetes management. Knowledge is power, and being informed can empower you to make informed decisions about your health.
- Celebrate Progress: Celebrate your successes, no matter how small. Recognise and celebrate your achievements along the way to stay motivated and inspired on your journey.
- Practice Gratitude: Cultivate an attitude of gratitude by focusing on the positive aspects of your life and expressing gratitude for the things you're thankful for. Gratitude can help shift your mindset and improve overall well-being.
Living well with diabetes is entirely achievable with the right approach and support system in place. By prioritising healthy eating, staying active, managing stress, and implementing new habits, individuals can thrive while effectively managing their condition. At Type Strong, we're dedicated to providing the tools, resources, and support needed to help individuals live their best lives with diabetes.
Sources:
- American Diabetes Association. (n.d.). Lifestyle Management: Standards of Medical Care in Diabetes—2022. Diabetes Care. https://care.diabetesjournals.org/content/45/Supplement_1/S102
- Diabetes Australia. (n.d.). Healthy Eating. https://www.diabetesaustralia.com.au/healthy-eating
- NHS. (2022). 10-Minute Workouts. https://www.nhs.uk/live-well/exercise/10-minute-workouts/
- American Psychological Association. (n.d.). Stress and Diabetes. https://www.apa.org/topics/stress-diabetes
- Diabetes UK. (n.d.). Managing Diabetes with Confidence. https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/managing-diabetes-with-confidence