Diabetes is a chronic disease requiring effective management and medication. The disease comes with additional worries, such as financial implications of mediation, developing complications, and mindful eating. Diabetes distress can be minimized by educating oneself on the disease and making healthy choices. Reduce your frustration and distress associated with the disease by following a few best methods to cope with the disease;
Regular Blood Sugar Monitoring
Regular blood sugar monitoring helps you manage diabetes, reducing unnecessary exhaustion and stress. Close monitoring of the blood sugar levels gives you insight daily without any prolonged wait for your next appointment. This also helps you predict the effectiveness of your recent diet plan.
The important factors to consider include;
Selecting the Right Glucometer: The initial step in maintaining effective blood sugar monitoring involves carefully selecting a suitable glucometer device. Ensure your glucometer is accurate, reliable, user-friendly, and harmonizes with your lifestyle.
Frequency of Testing: Blood sugar testing hinges on the diabetes type and individual treatment regimen. Individuals with type 1 diabetes might need to perform four or more daily tests. Meanwhile, individuals with type 2 diabetes may need to assess pre and post-prandial levels.
Monitoring and Recording Results: The documentation of blood sugar levels aids in identifying trends and patterns, facilitating valuable discussions with your endocrinologist. This empowers informed decisions about dietary choices, exercise routines, and medication adjustments. Immediate intervention may be necessary for hyperglycemia (high blood sugar) or hypoglycemia (low blood sugar) events.
Weight Management
Weight management is a vital step of diabetes care and is key to avoiding complications associated with this condition. The American Diabetes Association recommends that people with diabetes lose 7-10% of their body weight to avoid disease progression.
There is no ideal weight, but the goal is based on the current body weight, lifestyle, and personal preferences. Keep track of your BMI using the following table to help achieve an optimum body mass;
| Weight Status | BMI |
| Underweight | <18.5 |
| Normal | 18.5-24.9 |
| Overweight | 25–29.9 |
| Obesity | 30 or greater |
Stress Reduction Techniques
Stress management is directly related to managing the disease. High-stress levels can affect blood glucose levels and make it harder to maintain a healthy life. A few techniques associated with stress management include;
Meditation: Mindfulness involves focusing on the present moment without judgment. This can be achieved through meditation. Regularly practicing meditation can reduce the stress associated with chronic diseases like diabetes mellitus.
Deep Breathing and Relaxation Exercises: Techniques like deep breathing, progressive muscle relaxation, and guided imagery can help reduce stress and promote relaxation in people with chronic diseases like diabetes.
Healthy Sleep Habits: Quality sleep is essential for stress management. Creating a regular sleep schedule and practicing good sleep hygiene can help improve sleep quality.
Cognitive Behavioral Therapy (CBT): This psychological therapy helps you manage your thoughts, making your approach optimistic to deal with your condition.
Regular Medical Check-ups
For people with diabetes, regular medical check-ups ensure medication compliance and that overall health is under control. These check-ups and tests provide insights and help diagnose the complications early. Some of the regular monitoring tests essential for diabetics include;
-
- HbA1c Testing
- Blood Pressure Monitoring
- Cholesterol and Lipid Profile
- Kidney Function
Foot and Eye Care
Foot and eye care are paramount for individuals with diabetes, as the condition can lead to complications. Chronic diabetes can reduce the blood flow and cause nerve damage, leading to numbness and making it hard to heal the wounds. Inspecting feet daily, keeping them clean and dry, wearing well-fitted shoes, and promptly treating any cuts or blisters are essential.
Diabetes complications include diabetic retinopathy, cataracts, and glaucoma. Regular eye examinations can detect these problems early.
Limit Tobacco Use
Smoking accelerates vascular damage in diabetics and increases the risk of developing diabetes in those not already suffering from the disease. Additionally, nicotine raises blood sugar levels, complicating diabetes management. Smoking can diminish the effectiveness of insulin, potentially leading to the need for higher doses and further complications.
Quitting smoking can reduce the cardiovascular complications associated with diabetes mellitus, decreases disease progression, and regulates body weight.
Stay Hydrated
Hydration is vital for diabetics due to its role in blood sugar regulation; water dilutes the blood, preventing sugar concentrations from rising too high. The kidneys also rely on proper hydration to function optimally.
Water also aids digestion, supports body temperature regulation, and helps prevent conditions like diabetic ketoacidosis in type 1 diabetics. Use the following liquids to stay hydrated during DM;
- Water
- Herbal teas
- Infused water
- Broths and Soups
Avoid sugary beverages like sodas, sweetened teas, and fruit drinks, as they can spike blood sugar levels
Get Diabetes Counselling
Diabetes counselors can help you understand the disease’s causes, risks, and management. A proper detailed insight into the disease helps you reduce the frustration and debunk the myths that are linked to it. Taking a diabetes counseling session can help you to;
- Raise self-awareness and enhance knowledge
- Effective Management of Diabetes
- Achieve mental well-being
- Improve adherence to diabetes therapy
Choose Healthy Eating
In addition to pharmacological therapy, a healthy diet plan is the most important tip to manage diabetes. Dietary modifications include consuming foods that are low in calories and sugar content. A few of the dietary recommendations for patients with diabetes are;
- Choose healthier carbohydrate alternatives
- Consume less salt
- Eat more vegetables and fruits (with low sugar)
- Cut down on artificial sweets
- Munch on healthier snack options like nuts
Physical Activity and Exercise
Regular exercise helps with weight management and blood glucose control and plays a pivotal role in reducing stress. Incorporate structured workouts like yoga or pilates into your routine. These activities improve flexibility, balance, and core strength, enhancing physical fitness.
Involve yourself in everyday physical activities like taking the stairs, gardening, or playing with pets. These help you stay active and also burn extra calories.