Learning About Diabetes: 10 Things You Can Control
It can be extremely hard to hear the words “You have diabetes” and frustrating to be given a pamphlet of information as you walk out of a medical office.
Yet, this happens more times than not and something the majority of my clients have experienced. It is a fundamental flaw in the system because it takes more than 30 minutes to learn about diabetes.
That is why I felt a sense of urgency and a calling to help individuals gain control over their health once and for all and founded Whole Health with Meg. There is an abundance of tangible, simple steps you can take to learn all you need to know about diabetes.
The only caveat…It takes time (and a whole lot of patience) but the end result is beyond worth it. I have the tools and you have what it takes to learn what you need to significantly improve your health and lifestyle.
So, are you ready to start down the path to learn the ins and outs of diabetes care? Let’s start with ten things you can control.
New Diabetes Diagnosis
You are likely here because you have recently been diagnosed with type 2 diabetes or prediabetes. If you are still feeling confused, frustrated, sad, overwhelmed or all the above about your diagnosis, know that these emotions are valid.
Diabetes is complicated and you will quickly learn that there are multiple things out of your control. However, there is also a long list of things you do have complete control over and that is what we are focusing on today!
One: Education
Learn as much as you can about diabetes by speaking with your care team that may include a physician, endocrinologist, therapist, podiatrist, and/or diabetes dietitian.
This team can not only help you understand basic facts about diabetes but the details of your diagnosis. The key is asking clear and very specific questions and taking advantage of all the preventive services available to you.
Studies show that only 8% of Americans over the age of 35 have received appropriate clinical preventive services that are recommended (1). These services such as screenings and counseling can provide valuable information about your health.
It can also be helpful to read reputable sources of information online or in print to help you feel more empowered to advocate for your care.
Two: Support
Managing diabetes can be tough so it’s important to build a support system that you can turn to for help and encouragement. This could include family members, friends or a support group.
Keeping your support team informed of your progress, wins and any challenges you may be facing allows them to offer the right guidance and best support along the way.
This is why I created my Life Happens Accountability Membership for clients that have completed one of my nutrition programs because I know that lifestyle changes can be a bumpy ride but it is possible to stay on track with the right amount of support and accountability.
Three: Awareness
I say it all the time (so this won’t be the last time) - having an awareness of your current habits is very important.
Specifically, when it comes to eating for diabetes care, it is vital to know the difference between hunger cues versus triggers. Hunger cues or physical sensations like a rumbling stomach or decreased energy, tell us it is time to nourish our bodies.
Triggers, on the other hand, such as having a bad day or feeling stressed can lead to unhealthy habits like overeating and choosing caloric dense foods.
By taking a step back to increase awareness around hunger cues and how we handle our triggers, we can begin the process of rewiring our brain and creating healthy habits.
Four: Diet
If you are assuming that you are going to have to eat like a bird (tiny amounts) or cut out all carbs moving forward, that couldn’t be farther from the truth!
I want you to start getting into the mindset that it is the types of foods you choose for nourishment that makes all the difference.
Creating plates with complex carbohydrates (think fiber!) alongside lean proteins, healthy fats and all the plants (non-starchy veggies) is what you should aim for moving forward.
Five: Physical Activity
Movement is another thing that you can control. There are so many benefits of regular exercise plus easy ways to increase your daily movement that doesn’t involve going to a gym.
Research is showing that resistance training in combination with aerobic exercise can lead to greater improvement in A1c (2).
From walking the neighborhood or your office building after lunch to parking at the back of a parking lot when running errands and incorporating lifting weights during the week, you can find ways to make movement part of your lifestyle.
It is best to consult with your doctor or health care provider before starting any new exercise regimen.
Six: Checking blood sugars
While you don’t always have control over how your blood sugars are going to be impacted, you do have control on how you monitor your sugars.
Blood sugars can be checked a few different ways - labs, continuous glucose monitor and/or glucometer (glucose meter).
By controlling the frequency that you check your sugars, you can identify if you are in a target range and how to pivot if needed.
Seven: Attitude/Acceptance
Prediabetes and type 2 diabetes can be overwhelming to deal with. You may have heard others talk about their scary experiences, but this does not have to be your story.
Take a few deep breaths and know that you have the power to take control of your health and that when you are ready, you can start making small changes that put you on the right path.
A tip to start changing your attitude and accepting the diagnosis is saying affirmations or reading inspirational quotes.
Here are over 35 affirmations for diabetes that you can consider as you start each day.
Eight: Taking medications as prescribed
If medications are currently part of your care then taking these medications as prescribed is extremely important.
We can absolutely work toward a goal of decreasing your medication use or even getting off medications; however, all medications should be taken as prescribed until clear goals are set by your diabetes team.
Nine: Lifestyle Habits
We all have unhealthy lifestyle habits whether it be smoking, poor sleep or unmanaged stress. Identifying these habits and taking actionable steps to reduce or eliminate is in your control.
I encourage you to make a list then identify effective ways to handle these habits. For example, one method that I recommend to clients with unmanaged stress is breathing. Simply inhaling and exhaling can reduce stress.
Ten: Progression
Last but not least, you do have control over preventing the progression of chronic diseases. Because diabetes is primarily a lifestyle related disease, diabetes can be properly managed and ultimately reversed into submission.
Diabetes does not develop overnight and thus cannot be reversed overnight. However, with consistent action, a reversal or prevention of diabetes is possible over time.
In 2019, diabetes was the seventh leading cause of death in America (3). You do not have to be part of that statistic!
Are You Ready?
It is no secret that diabetes is a journey and having support and accountability will guide you toward reaching your goals. I encourage you to keep this list of things you can control at the top of mind.
If you are ready to take it one step further and take a deep-dive into your medical and diet history to outline a clear path for your future, my Blood Sugar Balanced Protocol is for you!
References:
(1) Few Americans Receive All High-Priority, Appropriate Clinical Preventive Services (healthaffairs.org)
(3) Statistics About Diabetes | ADA
