Top 10 Tips for the Newly Diagnosed
Diabetes essentials for the newly diagnosed (or for anyone) to keep you healthy, energetic and feeling good
Whether you’ve recently been diagnosed or had diabetes for a while, there is a lot to know about this condition. Here are 10 essential skills that will put you on the right path with your diabetes management and help you live your life without limits.
1. Knowledge is power—use it! There is a lot to learn about diabetes, but don’t be overwhelmed. Or subscribe to some of the excellent e-newsletters available, including our own. The more you know, the more likely you’ll meet success with your diabetes management! Be patient—you’ll pick up a lot over time.
2. Understand your medications. Initially diet and lifestyle changes may be enough to control your Type 2 diabetes. But eventually, it’s likely that you will need medications (pills or insulin). So a good first step is to educate yourself about common diabetes meds. Insulin is a necessity for people with Type 1—and many with Type 2 eventually need it as well.
3. Know your ABCs. There are three numbers that are particularly important for your diabetes care—A1C, Blood pressure and Cholesterol.
A1C (your average blood glucose over a three-month period) should be tested at least twice a year, with a goal of less than 7.
Blood pressure should be below 130/80 mmHg to reduce the risk of heart attack and stroke (which is higher among people with diabetes). Get your blood pressure checked at every doctor’s appointment.
Cholesterol tests are needed once a year—more often if you are trying dietary changes or cholesterol-lowering medication. Aim for an LDL less than 100 mg/dl and an HDL (so-called “good” cholesterol) of more than 40 mg/dl for men and more than 50 mg/dl for women.
Keep your blood glucose, blood pressure and cholesterol as close to normal as possible to protect your heart.
4. Use testing wisely. A1C tests provide a summary of your blood glucose for the preceding 2-3 months and are generally done 2-4 times a year. You also can do a self-test with a meter to find out what your blood glucose is at any moment. This immediate information helps you see more exactly how food, exercise, stress and medicines are affecting your blood glucose level throughout the day. To get the most out of monitoring, know when to test and how to act on the results.
5. Make the right food choices. Healthy eating habits are a cornerstone of diabetes care and an essential component of an overall healthy lifestyle. You should know what foods are healthy and what foods are unhealthy. You also should learn about carb counting. A good place to start is to eat less unhealthy carbohydrates like candy, sodas or desserts. Choose diet sodas or calorie-free drinks or water instead of sugar sweetened drinks. Use sugar substitutes in coffee or on cereal. Limit candy and desserts. Want to come up to speed quickly? Here are some tips and success strategies to eat healthier.
A dietician can also help. (Ask your doctor for a recommendation.) Or you can call the American Dietetic Association at 800 366-1655. An online tool such as the diabetes Meal Plan, which follows the guidelines of the American Diabetes Association, the American Heart Association Eating Plan for Healthy Adults, and the United States Department of Agriculture Dietary Guidelines for Americans, can help you keep track of what you eat and its nutritional value.
6. Be active. Physical activity is essential for controlling your blood glucose and weight and reducing your risks of heart disease. Thirty minutes of “moderate” exercise is recommended on most, and ideally, all days of the week. If you don’t already exercise, start small (10 minutes or so a day) and write a plan for how, over time, you will increase this to 30 minutes most days of the week. Choose an exercise you like. Dancing, gardening—even aerobic housecleaning count! Even people with limited mobility can find enjoyable ways to exercise. Be sure to check with your doctor before beginning an exercise program.
7. Maintain a healthy weight. Being overweight and obese are strongly linked to the development of Type 2 diabetes and can complicate its management. Conversely, just a small weight loss can significantly reduce your risks of complications and also might reduce which and how much medication you need to take. The key to long-term weight-loss is making changes in your eating and exercise habits that you can maintain for the rest of your life.
8. Prevent complications. Diabetes is a complicated disease. But don’t confuse this thought with “diabetes complications”—potentially serious health problems that can appear if diabetes is not well managed. Many of the essentials mentioned here—controlling your blood glucose, taking your medications as prescribed and maintaining a healthy lifestyle, for example—can help prevent and delay complications. Keeping current on your labs (A1C, lipid profile and microalbumin test) and other preventive medical tests such as annual dilated eye exams and foot exams is another important part of your diabetes care.
9. Gain and share support. It’s hard having a health condition that will never go away, but you don’t have to go it alone! Joining an American Diabetes Association support group or asking friends and family members to support you in your lifestyle improvements can make a big difference in your success. And don’t overlook your health care team. Getting health professionals on your side is essential to good diabetes management. Be sure to talk to someone on your team if you have felt down, hopeless or depressed. Depression can affect your ability to care for your diabetes, but there are many proven ways to address this common problem.
10. Keep up-to-date about diabetes. Good news about diabetes self-care seems to come out daily, and your needs also change over time, so ongoing education is important. Congratulate yourself for taking the time to update yourself today on the essentials of successful diabetes management—and if you haven’t been re-educated in the past couple of years, consider finding a diabetes class near you. Some doctors offer education programs in their office or can usually refer you to one in the community.
Good luck. You can do this!
