Living Healthy with Diabetes

Living with diabetes can be overwhelming at times, but with the right care plan, managing your diabetes can become a little easier. Reha Pokharel, MD, an internal medicine physician with Adventist Medical Group, provides some insight on how you can live better with diabetes.

Lower Your Stress

Stress can be a risk factor for high blood sugar. Whether you’re stressed at work or at home, create ways to lower your stress levels. Find an activity or hobby that you enjoy and helps to calm you. This could include:

• Gardening
• Painting
• Listening to music
• Reading
• Going for a walk
• Deep breathing techniques

Eat Well

Talk with your doctor to create a meal plan that is right for you. Include foods that are lower in calories, carbohydrates, saturated fat, trans fat, sugar and salt. Aim to eat foods like fruits, vegetables, low-fat milk and cheeses, as well as high fiber foods. Focus on portion sizes by filling half of your plate with fruits and vegetables, a quarter with lean protein, and another quarter with a carb. Some ideas for healthy food options include:

• Chicken
• Salmon
• Albacore tuna
• Spinach
• Broccoli
• Brown rice
• Whole-grain pasta
• Sweet Potatoes
• Beans
• Berries

Stay Active

“There are numerous health benefits to staying fit and active, for many it helps their immune system recover at a greater pace following an illness” says Dr. Pokharel. Find an activity that you enjoy and move for at least 30 minutes a day. Try walking, riding a bike, running or swimming, anything that keeps you moving. Alternate activities a couple times a week, so your entire body gets a workout.

Take Care of Yourself

Keeping yourself healthy is a key part to making sure your diabetes stays under control and that you don't develop other health issues. Get into a daily routine that helps you take control of your health.

• Track and monitor your blood sugar throughout the day
• Take your medications as directed
• Check your feet for cuts, sores and swelling
• Brush your teeth and floss daily

Visit Your Care Team

Visit your doctor and care team at least twice a year to ensure your health is on track. “No one knows your body better than you do, don’t be afraid to speak out if you notice something is wrong” says Dr. Pokharel. When you go to the doctor, be sure to have your:

• Blood pressure checked
• Feet checked
• Weight checked
• Self-care plan reviewed