Managing diabetes requires a great deal of effort and may seem overwhelming at first. You’re asked to make many lifestyle changes that seem virtually impossible. Doctor visits every three months, finger sticks three times a day, diabetes pills or insulin injections, no sugar, no fat, no salt, get more exercise, lose weight, stop smoking, check your feet everyday, be aware of signs and symptoms of low or high blood glucose levels – whew! Who wouldn’t be overwhelmed? But it is important to understand that together these lifestyle changes will help you live well with diabetes.
According to the National Wellness Institute, wellness is an active process through which people become aware of, and make choices toward, a more successful existence. It’s more than being free from illness. Optimal wellness is met through a combination of good eating habits, sufficient exercise and relaxation.
Known as the fitness triad, nutrition, exercise and relaxation are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan, being active and getting rest can help you keep your blood glucose, also called blood sugar, in your target range.
So let’s look at the fitness triad.
Nutrition is the process of nourishing the body. Eating healthy foods according to your diabetes meal plan is an important aspect of diabetes self management. Healthy eating will help you stay at a healthy weight, maintain good glucose control, lower blood pressure and lower cholesterol levels. You should devote 2- 3 hours daily towards preparing and eating your meals.
Practice eating mindfully – paying attention to the flavors of your food instead of being distracted by TV, reading or working. When you do other things while you eat, you are eating mindlessly, which can lead to overeating and making poor food choices.
Exercise is the physical conditioning of the body. Aim for 30 – 60 minutes of physical activity on most days of the week. Physical activity is a great way to relieve stress. Exercise provides a feeling of well-being, burns extra calories to promote weight loss and lowers blood glucose levels.
Include aerobic exercise, strength training, stretching and being extra active every day as part of your physical conditioning. Remember you do not need to do the 30 – 60 minutes of exercise all at once. Your exercise can be broken up into smaller segments through out the day.
Relaxation allows the physical body to regenerate itself. Aim for 8 hours of sleep daily. Then before you put anything else on your schedule, ink in 1-2 hours devoted to hobbies or leisure activity. A leisurely walk in the park or on the beach can be very relaxing.
Many people just like to sit quietly and free their mind of all thoughts. Others like to knit or listen to soft music. It is important that you decide what helps you to relax and practice it daily. Relaxation can also help to keep your blood glucose levels in good control.
As you travel on your wellness journey you will experience many emotions. It’s natural to move back and forth between acceptance, fear, resentment, frustration and depression. Allow yourself to feel and express your feelings. And in between, find a way to take care of yourself.
Constance Brown-Riggs, MSEd, RD, CDE, CDN is a registered dietitian, certified diabetes educator, national speaker and author of The African American Guide to Living Well with Diabetes.. She is Dannon One Yogurt Every Day Nutrition Advisor.
