You probably don't remember anything else after the doctor told you you have diabetes. It's really hard to hear, and it can be a shock. It's normal to feel scared when you hear things like, "This can't be cured." It takes some time to get used to this new situation, and it takes hard work and dedication on your part. But the best thing is, it can be controlled, and maybe even reversed to some extent. So don't worry. Diabetes is a lifelong journey. Today, we'll talk about the first steps you need to take on this journey.
First, let's be clear about this.
If you haven't yet met with a Certified Diabetes Educator (CDE), make an appointment as soon as possible. If you can't find one, ask your doctor about a qualified dietitian.
These people will teach you everything you need to know about living with diabetes, from how to control your blood sugar levels to how to plan your meals. For example, they will teach you how to create a healthy diet that includes whole grains, vegetables, lean meats, low-fat dairy products, and good fats like olive oil, all of which are tailored to your likes, dislikes, culture, and lifestyle. Ask your doctor for advice on this.
Sugary drinks should be stopped now.
This is one of the easiest and most important changes you can make. Instead of sugary drinks and packaged fruit drinks, switch to sugar-free options. How refreshing is it to drink an iced glass of water with a slice of lime?
Imagine you drink about three bottles of sugary drinks a day. Starting this week, replace one-third of that with a glass of water. Next week, swap another one for a glass of water. If you drink tea at the store, ask for half the sugar at first, and gradually get used to drinking it without sugar. This small change can have a big impact on your blood sugar levels .
Be careful about carbohydrates in your diet.
Simply put, carbohydrates are foods that contain sugar and starch. These are the ones that raise your blood sugar levels faster than protein and fat. But not all carbohydrates are bad. Some types we should limit a lot, and some types are actually good for our health. Talk to your nutritionist about this.
When someone is diagnosed with diabetes, some people suddenly stop eating all carbohydrates, such as rice and bread. But that's not healthy in the long run. The most important thing is to eat the right kind and in the right amount .
Diabetes is a manageable condition. Your commitment and effort are the most important thing.
Pay attention to portion size.
This will help you lose weight and keep your blood sugar levels stable. We usually share rice until the plate is full. We need to change that habit a little.
- Use a smaller plate: When you use a plate that is 9 inches or smaller, you will unknowingly eat less.
- Don't skip meals: If you don't eat during the day, you will be tempted to eat a lot at night due to excessive hunger. This can cause a sudden spike in blood sugar levels. So, never skip meals . Eat at the right time and in the right quantity.
Keep your body active (exercise)
Exercise helps to channel the extra glucose (sugar) in your blood into your cells for energy. It's also a great way to burn unwanted body fat.
If you're not already an exerciser, start by walking.
1. First, walk at a normal pace for 5 minutes.
2. Next, walk briskly for 5 minutes.
3. Finally, slow down and walk for another 5 minutes.
Do this at least 5 days a week. The next week, increase the time you walk briskly by a few more minutes. Gradually increase until you are walking briskly for at least 30 minutes a day, at least 5 days a week. If you get bored with walking, choose another exercise you enjoy - something like swimming or cycling. The important thing is to keep doing it.
Some other important habits
To live a healthy life with diabetes, there are a few other things you need to be aware of. Let's take a look at what they are.
| Habit / action | Why is that important? |
|---|---|
| Take your medicine on time. | Take your medication exactly as prescribed by your doctor. If you have trouble remembering, set an alarm on your phone. Some medications or insulin can cause your blood sugar level to drop too low (hypoglycemia). So it's a good idea to keep something sugary, like some orange juice, nearby. |
| Check your blood sugar level. | This is the only way to know how food, exercise, and medication affect your blood sugar levels. It's like someone who is trying to lose weight and never checks their weight on the scale. Ask your doctor how to use a glucometer. |
| If you smoke, stop. | Diabetes can already damage your blood vessels. Smoking can further damage them. This can cause serious problems from head to toe. It's hard to quit in one day, but now is the best time to make a plan to quit. |
| Check your feet daily. | Diabetes can damage the nerves and cause a loss of sensation in the feet (Diabetic Neuropathy). So always check for cuts, scrapes, blisters, or anything unusual. If you have any doubts, see a doctor immediately. |
| Get the necessary vaccinations. | When your blood sugar levels are high, your immune system is weakened. This makes you more likely to get sick. Get a flu shot every year. Also, ask your doctor about other vaccines to protect you from diseases like pneumonia. |
| Find someone with courage in your heart. | Join a support group with people who have diabetes like you. Talking to them when you're feeling sad or frustrated can be a great relief. Talking to people who understand your problems can be a great source of strength. |
It's normal to feel scared and anxious when you hear a diagnosis of diabetes. But remember, you're not alone. With the right knowledge, lifestyle changes, and medical advice, you can manage this condition well and live a happy and healthy life.
Take-Home Message
- Diabetes (Type 2 Diabetes) is not something to be afraid of, it is a condition that can be well controlled .
- Cut out sugary drinks completely and start drinking water. This is the biggest and easiest change you can make.
- Make exercise a part of your daily routine. Even a brisk 30-minute walk a day can make a big difference.
- Be careful about portion sizes and never skip meals.
- Take the medicine prescribed by the doctor exactly on time . Check your blood sugar levels regularly and keep a record of it.
- If you feel like you're struggling to go through this journey alone, enlist the help of family, friends, or a support group. It's a great source of strength.
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