Living with diabetes may involve making some lifestyle changes to manage your condition. Small shifts in your daily habits can make a big difference in how you feel.
Whether you’re newly diagnosed or have been managing diabetes for a while, we’re here to guide you every step of the way. Find ways to help you take control of your diabetes and ensure a happy and healthier you.
When you have diabetes, what you eat affects your blood sugar. Eating a well-balanced diet will help you manage your diabetes better. Focus on whole foods such as fruits, vegetables, fiber-rich whole grains, lean proteins and healthy fats.
Remember that carbohydrates turn into sugar, so watch your intake. Limit refined carbohydrates like processed foods, sugary treats, fried foods and sodas.
Learn more about how healthy eating can help manage your diabetes.
It’s never too late to get physically active. Exercising regularly can help control blood sugar levels and keep you mentally and physically fit. Plus, it may help you lose extra pounds, lowering your risk for other health complications.
For good health, aim for 30 minutes of physical exercise that makes you breathe a little harder and sweat. Find an activity you enjoy. Walking, jogging, cycling or swimming are good options. Add in strength training exercises two to three times a week to improve muscle strength.
Talk to your health care provider before starting any new exercise routine.
Learn more about the benefits of exercise for those with diabetes.
Everyone risks damaging their health through smoking and tobacco use, but the risks are greater for people with diabetes.
If you have diabetes, you already have an increased chance of heart disease, eye problems, kidney disease or other health problems. Combine this with smoking and your chances are even higher. Smoking can also make it hard to exercise.
Giving up is hard, but you don’t have to carry the burden alone. Talk to your health care provider or diabetes care team. There are many treatment options available to help you stop smoking.
Limiting how much alcohol you drink can help prevent swings in blood sugar levels and reduce your risk for health complications.
Alcohol can cause blood sugar to drop or spike, making it harder to manage diabetes. Too much alcohol can raise blood pressure, worsen nerve damage (neuropathy) and lead to certain cancers and heart disease. In addition, alcohol can interact with some diabetes medications.
Limit to one drink a day for women and no more than two drinks for men. Check your blood sugar before you drink to avoid your blood sugar going too low or too high.
Stress can affect your blood sugar levels and how you take care of your condition. You may forget to exercise, eat right or take your medications. Stress may also lead to other unhealthy habits, like drinking too much alcohol, smoking or not sleeping enough.
You can’t avoid stressful situations, but there are things you can do to make it easier to cope. Deep breathing, meditation, yoga and other relaxation and mindfulness techniques may help. You may also find relief from talk therapy. It can help you think about and change how you react to stress.
Regularly checking your blood sugar helps you understand how your body responds to different foods and activities.
Work closely with your health care provider to establish a routine for checking your blood sugar levels. Keep a log of your blood sugar readings, meals and activities to identify patterns and make adjustments.
Learn more about best practices for monitoring your blood sugar.
Diabetes is a serious condition that requires constant care. There’s a lot to do, from daily care on your own to visits with your diabetes care team.
See your health care provider at least twice a year to monitor blood sugar levels, detect potential complications and adjust medications as needed. Your provider may also check for problems like foot ulcers and nerve damage.
Other check-ups should include regular eye exams and dental exams.
Learn more about the importance of regular monitoring and follow-up exams.
Diabetes can mess with your sleep because of sugar level changes, causing more bathroom trips and discomfort. Problems like nerve damage and sleep apnea can make it worse.
Aim for seven to nine hours of sleep per night. Stick to a regular sleep routine, manage your sugar levels and try a calming pre-sleep routine to signal to your body that it’s time to wind down. Get help for specific issues (like sleep apnea) and talk to your health care team for more advice.
Your journey towards better health is important – and you don’t have to do it alone. Whether you seek guidance on managing diabetes, nutritional advice or emotional support, there are resources that can help. Learn more about available resources and support.
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