Tips for creating a diabetes-friendly lifestyle

Living with diabetes can be challenging, but with the right approach and lifestyle changes, it’s possible to manage it effectively and improve your overall well-being. In this blog post, we’ll explore some valuable tips to help you create a diabetes-friendly lifestyle that promotes better health and quality of life.

If you have any additional tips and tricks that you would like to share with the community, feel free to pop those in the comment section.

1. Educate yourself:

Understanding diabetes is the first step toward managing it effectively. Learn about the different types of diabetes, their causes, symptoms, and treatments. Knowledge empowers you to make informed decisions about your health. To do so, you can use online resources such as the NHS website, as well as diabetes-specific sites including diabetes.co.uk and diabetes.org.uk. A good book that we at SANGDOUX have come across is “Think like a Pancreas: a practical guide to managing diabetes with insulin” by Gary Scheiner [WOB link].

2. Consult a healthcare professional:

Consulting with your healthcare team who specialise in diabetes is crucial. They can provide personalised guidance on medication, insulin management, and dietary needs. Regular check-ups will help you track your progress and make necessary adjustments. Be sure to talk about both your physical and mental health. Moodiness in diabetics may be common but we all know that there is much more to it, i.e. worrying, anxiety, and sometimes even depression. So talk openly about how you feel in order to get the help that you need. More on diabetes management and mental well-being in this article.

3. Maintain a balanced diet:

A well-balanced diet is a cornerstone of diabetes management. It’s essential to coordinate your food intake with your insulin regimen to keep blood sugar levels within a healthy range. Carbohydrate counting is fundamental in this as carbohydrates have the most significant impact on blood sugar levels. Always make sure to read the food labels and consider the glycaemic index of foods. If you are unsure about carbohydrate counting, ask for guidance from a dietitian.

A balanced diet includes a variety of food groups in every meal to help stabilise blood sugar levels and provide essential nutrients. Aim to include:

• Lean proteins: Incorporate sources like chicken, turkey, fish, tofu, and legumes to help maintain steady blood sugar levels.
• Fibre-rich foods: Foods high in fibre, such as whole grains, vegetables, and fruits, can help slow the absorption of carbohydrates, preventing rapid blood sugar spikes.
• Healthy fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet to help with satiety and blood sugar control.

Be mindful of your portion size. To gain an understanding of portion sizes, it can be advisable to use measuring cups, food scales, or visual cues for some time.

But even the most balanced diet won’t prevent the occasional hypo. So always be prepared and carry a snack such as juice or sweets.

4. Monitor blood sugar:

Frequent monitoring of your blood sugar levels is essential. Thanks to technology, monitoring and sharing the readings with your diabetes specialist have become a lot easier. But it can still be helpful to keep a log of your readings for yourself to identify patterns and make necessary adjustments.

5. Exercise regularly:

Regular exercise is highly beneficial for individuals with diabetes, including those who are insulin-dependent. Please keep in mind, however, that exercise will have an impact on blood sugar levels. If you are unsure about how to start or want to make changes to your workout plan, it can be advisable to consult with your diabetes specialist.

The type of exercise you plan to do can affect your blood sugar levels differently. Aim for a combination of aerobic (cardiovascular) exercise, strength training, and flexibility exercises.

• Aerobic exercise: Activities like brisk walking, jogging, swimming, and cycling can help improve insulin sensitivity and lower blood sugar levels.
• Strength training: Building muscle through resistance training exercises can help with long-term blood sugar control. Muscles use glucose for energy, so increasing muscle mass can have a positive impact on your blood sugar.
• Flexibility exercises: Activities like yoga or stretching can improve your flexibility, reduce stress, and promote overall well-being.

Another important factor is the timing of your exercise as this can influence how your blood sugar is affected:

• Pre-exercise: If you plan to exercise after a meal, monitor your blood sugar before starting. If your blood sugar is too high (above 13 mmol/l), it’s generally advisable to wait until it comes down before exercising. If it’s below 4 mmol/l, you are too low. Check diabetes.org.uk for the full list of blood sugar levels and recommendations around exercise.
• During exercise: Carry a source of fast-acting carbohydrates (e.g., glucose tablets, sweets, juice) with you during exercise in case your blood sugar drops too low. Continuous glucose monitoring or a CGM device can be especially helpful for real-time tracking.
• Post-exercise: Monitor your blood sugar after exercise. Sometimes, blood sugar can drop hours after physical activity. Having a balanced meal or snack after exercise can help stabilise your blood sugar levels.

Always pay attention to how your body feels during exercise. If you experience dizziness, extreme fatigue, or other unusual symptoms, stop exercising and check your blood sugar.

6. Stay hydrated:

Dehydration can affect blood sugar control. Drink plenty of water throughout the day to stay properly hydrated and avoid episodes of low and high blood sugar. Proper hydration can also help you to differentiate between thirst and hunger, and thus avoid unnecessary snacking and overeating.

7. Get quality sleep:

A good night’s sleep is essential for overall health but also diabetes management. Aim for 7-9 hours of quality sleep per night. Diabetes.co.uk provides some tips on how you might be able to improve your sleep including sticking to a bed time and making sure your bedroom is cool, dark, and free from noise.

8. Stress management:

Stress triggers the body’s “fight or flight” response, releasing hormones like cortisol and adrenaline. These hormones can cause blood sugar levels to rise temporarily. This can be problematic because it can lead to hyperglycemia (high blood sugar).

Unmanaged stress can also contribute to a range of health issues, including high blood pressure, heart disease, and mental health problems like depression and anxiety. These conditions can further complicate diabetes management and increase the risk of diabetes-related complications.

If you experience stress-related issues, please talk to a healthcare professional.

There are also a range of ways to better manage stress:

• Mindfulness and relaxation techniques: Practices like meditation, deep breathing exercises, and progressive muscle relaxation can help reduce stress levels.
• Physical activity: Regular exercise is not only beneficial for blood sugar control but also for reducing stress. Activities like yoga can combine both physical fitness and stress reduction.
• Time management: Organise your daily tasks and responsibilities to reduce stressors related to time pressures.
• Social support: Talking to friends, family, or support groups can provide emotional support and help you cope with stress.
• Balanced diet: Eating a well-balanced diet can help stabilise blood sugar levels and contribute to overall emotional well-being.

9. Medication adherence:

If you’ve been prescribed medication, follow your healthcare provider’s instructions diligently. Skipping doses or altering your medication without consulting your doctor can lead to unstable blood sugar levels and other health issues. So please be mindful when it comes to medications.

10. Support system:

Living with diabetes can be emotionally taxing. Seek support from friends, family, or support groups. Talking to others who understand your challenges can provide valuable encouragement.

Creating a diabetes-friendly lifestyle is a journey that requires dedication and commitment, but the benefits are well worth the effort. By educating yourself, making healthy choices, and seeking support, you can manage your diabetes effectively and enjoy a fulfilling life while minimising its impact on your well-being.

Remember that everyone’s diabetes management plan is unique. Work closely with your healthcare team to tailor your lifestyle to your specific needs and goals.