Managing your Type 2 diabetes is important to your health. I recently asked the diabetes educators at Hendricks Regional Health to share their best tips for living a healthy life with diabetes:
1. Make daily activity your best friend!
Did you know that 30 minutes of daily exercise goes a long way toward managing your blood sugars? Physical activity benefits include a feeling of accomplishment and improved sense of well-being. The 2010 Hendricks County Community Health Assessment indicated only 11.3% of people with diabetes engaged in physical activity 4-7 days a week. So, lace up those shoes, go on a walk, hop on the treadmill, lift those weights and ask a buddy to exercise with you.
This tip was provided by Denise Green, BSN, RN, CDE. Denise has been a diabetes educator for 10 years and enjoys hearing from her patients that test the fact that exercise really works. They sometimes seem “amazed” to see their blood glucose go down after a walk or jog.
2. Watch your portions.
Large portions have become the “new” norm and we all benefit from reducing our portions. Larger than normal portions increase the calories you eat which means you are eating more carbohydrate, protein and fat than you intend. Most adults need to keep their meat portion to no more than 3 ounces at lunch and dinner and keep starchy foods to a ½ cup portion. When you leave the table you should feel satiated but not overly full.
This tip was provided by Karen Hollingsworth, RD, CD, CDE. Karen has been a diabetes educator for 28 years and enjoys see her patients learn that healthy eating can be delicious and satisfying.
3. Plan, Plan, Plan!
All foods are allowed for a person with diabetes – provided they know what foods to eat, when to eat them and how much to eat. These are key principles since controlling your diabetes (aka blood sugar) is linked to a connection between activity, food and medication. Our lives typically flow better when we have planned and are prepared. Managing your diabetes will be easier when you make planning your activity, food and medication around your daily activities.
This tip was provided by Kaitie Delgado, MS, RD, CD. Kaitie has been an educator for almost two years and enjoys enjoy being that motivating person that helps a person understand food exchanges or carb exchanges and feels confident about managing their diabetes.
Like these tips? Watch our blog for more to come!
Author: Martha Rardin, MSM, RD, CD,
Director of Nutrition and Dietetics at Hendricks Regional Health