How to practise self-care when you have diabetes

DID YOU know the key to successfully manage diabetes is you? But you do not have to figure it out alone. If you have diabetes, you know that managing it day to day can take time and practice.

Even when you have a daily routine down, life happens and can knock you off your game. When it does, you will want to make sure you have the tools, resources, and skills to get back on track.

Dr Rivane Chybar Virgo, medical doctor and health and wellness coach, speaking at a recent weekly Health Talk Sunday Series presentation, said there are varying components that can assist diabetics to take good care of themselves. These components include proper nutrition, movement and exercise, relaxation, stress management, rest and sleep.

Eating well, she said, is key to managing blood sugar. “If you have diabetes, you know that eating well is key to managing your blood sugar. It does not have to be your favourite foods, but it is important to note what you eat, when you eat, how much you eat, how you digest and how you eat,” Dr Chybar Virgo said.

Being active is also one of the most powerful tools for managing diabetes. Physical activity helps control blood sugar levels and lowers your risk of developing diabetes complications. You will learn that being active can include all the ways you move your body and decrease the time you spend sitting.

“Being active does not have to mean spending hours at a gym. Make it fun! Choose an activity you enjoy like yoga, bike riding, dancing, or playing with your children. Regular activity helps with blood sugar regulation, the body uses insulin better, also better hormone regulation,” Dr Chybar Virgo said.

Regular exercise, she said, also supports heart health, maintains or achieves healthy weight, reduce stress, elevate mood and increase energy levels.

Poor sleep quality

Diabetes and sleep are intricately connected, and many people with type 2 diabetes experience poor sleep quality or insomnia. The good news is that careful attention to diet, exercise, and blood sugar levels can make a world of difference to sleep quality and, in turn, to overall health.

“Lack of sleep can make the body become more resistant to insulin, and it become harder to manage blood sugar levels. Good quality sleep helps improve how the body uses insulin, and enhance hormone balance such as hunger and full hormones. Good sleep also promotes weight management with more energy, so you are more alert and focused and motivated to take care of you,” Dr Chybar Virgo said.

“Aim for at least to nine hours of good quality restful sleep. Focus on a consistent schedule and have a good sleep hygiene or bedtime routine,” she added.

Stress can cause some people to become very sick, and when you have diabetes, stress can significantly affect your ability to control the disease. If you are under stress, you may skip meals or forget to take your medication, which will affect your blood sugar level.

“Although you cannot completely remove stress from your life, there are several ways you can reduce it. You can learn to better manage stress; you can help keep your diabetes under control. Plus, with less stress, you can have the energy you need to eat right, exercise, and check your blood sugar. Having ways to bust stress can also help you sleep better. That is great because when you don’t get enough sleep, your blood sugar can rise,” Dr Chybar Virgo said.

Even with the best diabetes management plan, unexpected events can occur, because things can change all the time with diabetes. Learning problem-solving skills can help you prepare for the unexpected. You will be able to recognise and react to any changes or problems that may come up, like getting sick, starting a new work schedule, or going on vacation.

Having diabetes puts you at risk for developing other health problems like heart disease, chronic kidney disease, and vision loss. Working with a diabetes care and education specialist can help you understand why these complications happen and how they can be avoided. Lowering your risks means learning health behaviours that prevent or delay diabetes complications and improve overall health.

Remember, you are the key because the more you know, the better you can manage diabetes.

For more information on how to improve your self-care with diabetes, you can email healthtalksundays@gmail.com

SOURCE: World Health Organisation; Health Talk Sundays.

keisha.hill@gleanerjm.com