Diabetes

Diabetes is a condition that happens when your body has trouble using a type of sugar called glucose, which is the main source of energy for your body. Normally, your body uses insulin to move glucose from the blood into your cells, where it’s turned into energy.

With diabetes, either your body doesn’t make enough insulin or the insulin doesn’t work well. This causes too much glucose to stay in your blood instead of going into your cells.

When there’s too much sugar in the blood, it can make you feel tired or, thirsty, and you may feel the need to frequently go to the bathroom. If it’s not taken care of, having too much sugar in your blood for a long time can lead to other health problems.

There are two main types of diabetes: Type 1, where the body doesn't produce enough insulin, and Type 2, where the body is unable to use insulin efficiently. Taking care of diabetes usually involves eating healthy, staying active, and sometimes taking medicine to help keep blood sugar levels in a healthy range.

Checking with your doctor about your individual health needs is always recommended, but the tips below provide additional guidance.

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Nutrition

  • Choose whole, minimally processed foods that are rich in nutrients (vitamins, minerals, fiber) such as whole grains, lean proteins, vegetables, and fruits. Limit foods with added sugars, unhealthy fats (e.g. saturated and trans fats), and high sodium. Consider your individual health needs and any dietary restrictions when making food choices.

  • Aim for snacks that combine protein, fiber, and healthy unsaturated fats to keep you satisfied. Good snack options include fresh fruits or vegetables, a handful of unsalted nuts or seeds, hard-boiled eggs, Greek yogurt, and whole grain crackers with cheese or avocado. 

  • Choose grilled, baked, or steamed dishes over fried options and opt for non-starchy vegetables, such as cauliflower, asparagus, carrots, mushrooms and onions. When portions are large, consider splitting entrees or saving half for a later meal. Ask for sauces and dressings on the side and limit sugary drinks, processed/red meat, and desserts.

  • Check the serving size and compare it to what you actually eat. Focus on the total calories, carbohydrates (especially added sugars), fiber, and protein. Aim to limit fat (especially saturated fat), added sugars, cholesterol, and sodium. Use the % Daily Value as guidance on nutrient levels in the context of your daily needs.

Medications

  • The frequency of blood sugar checks depends on your specific treatment plan and type of medication. Generally, people on insulin may need to check 1-4 times daily, while those on oral medications might check less frequently; consult your healthcare provider for personalized guidance.

  • Use phone calls and video visits for regular check-ins with your healthcare team to discuss your medications. Keep a detailed log of your blood sugar levels, medication doses, and any side effects to share during these virtual appointments.

Staying Active

  • Focus on activities that don't require special equipment, such as walking, jogging, or pilates. Staying active includes any activities that get your heart beating faster or work your muscles, including daily chores like gardening, chopping wood, or doing work around your home or yard.

  • Aim for at least 150 minutes of moderate intensity activity per week that gets your heart beating a bit faster, like brisk walking. Do activities that strengthen your muscles 2-3 times a week and include exercises to improve your balance. Consult your healthcare provider for personalized recommendations based on your health status.

  • Yes, it's important to check your blood sugar before and after exercise. For longer or more intense sessions, check your blood sugar levels during exercise as well, particularly if you use insulin. This helps you understand how activity affects your blood sugar levels and reduces the risk of hypoglycemia during or after exercise.

Supplies

  • Plan ahead by ordering supplies well before you run out. Ideally, keep a 3-month stock on hand. Consider setting up auto-refills with a mail-order pharmacy or your local pharmacy's delivery service to ensure consistent supply. 

  • Keep supplies at room temperature, away from direct sunlight and extreme heat or cold. For insulin, use insulated cases with cooling packs during transport if you don't have a reliable way to keep it cool.

External Resources

Disclaimer: This content is for informational purposes only; it is not intended as a substitute for the medical advice of a physician, and it offers no diagnoses or prescription. Adherence to a lifestyle change program may not achieve desired diabetes results in every situation. The ultimate judgment regarding the appropriateness of any specific treatment plan or therapy must be made by the provider and the patient in light of all the clinical factors. This document reflects the best available evidence at the time that it was prepared, and it is the provider’s responsibility to be aware of any studies that may require changes to this protocol.