How to make effective lifestyle changes after a diagnosis pre-diabetes or type 2 diabetes
Living with diabetes or pre-diabetes requires making significant lifestyle changes, especially in terms of diet and exercise. The good news is that these changes are manageable and can help control blood sugar levels and prevent complications. Without further ado let’s explore some practical tips for making lifestyle changes when you have diabetes or pre-diabetes.
- Consult a Registered Dietitian: Consulting a registered dietitian can be a great first step in making lifestyle changes. RDs can provide you with personalized nutrition advice, help you make a meal plan that fits your needs, and give you practical tips for grocery shopping and dining out. If this is not in your budget, do not worry! You can find plenty of free sources of meal plans developed by registered dieticians to begin your journey.
| Here are some good sources of Food and Nutrition Education and Meal Planning |
Eating Well EatingWell is a popular food and wellness website that offers a variety of diabetes-friendly recipes and meal plans. They also have a downloadable meal plan for a week of diabetes-friendly meals that you can access here https://www.eatingwell.com/category/4248/diabetes-diet-center/ https://www.eatingwell.com/article/7886108/diabetes-meal-plan-for-beginners/ Diabetes Food Hub My Food Advisor is an online tool developed by the ADA that allows you to create custom meal plans and recipes based on your dietary needs and preferences. You can access this tool for free on the ADA’s website here: https://www.diabetesfoodhub.org/ My Plate https://www.myplate.gov/ Jamah.health (Healthy Eating) https://jamahwell.wordpress.com/healthy-eating/ |
- Choose low glycemic index foods: Low glycemic index (GI) foods are those that are digested slowly and have less impact on blood sugar levels. Examples include whole grains, non-starchy vegetables, and legumes. These foods can help stabilize blood sugar levels and provide sustained energy.
| Foods with the lower glycemic index | Foods with the higher glycemic index |
| Broccoli: GI=10 Spinach: GI=0 Carrots: GI=41 Chickpeas: GI=33 Lentils: GI=32 Black beans: GI=30 Quinoa: GI=53 Brown rice: GI=50-55 Whole wheat bread: GI=71 Almonds: GI=0 Chia seeds: GI=1 Pumpkin seeds: GI=0 Berries (strawberries, raspberries, blueberries, etc.): GI=25-40 Apples: GI=38-48 Pears: GI=38-43 | White bread: GI=70-75 Bagel: GI=72 Corn flakes: GI=83 Rice cakes: GI=82 Dates: GI=42-102 Watermelon: GI=72 Baked potato: GI=85 French fries: GI=75 Rice pasta: GI=92 Instant oatmeal: GI=83 Pineapple: GI=66 Raisins: GI=64 Pretzels: GI=83 Soft drinks: GI=59-86 Candy bars: GI=70-85 Sugary breakfast cereals: GI=69-92 |
- Incorporate physical activity: Exercise is a crucial component of diabetes management. Physical activity can help improve insulin sensitivity, lower blood sugar levels, and improve cardiovascular health. Aim for at least 150 minutes of moderate-intensity activity per week, such as brisk walking, cycling, or swimming. If that is not attainable, then start where you are and work your way to it.
- Monitor blood sugar levels: Checking blood sugar levels regularly can help you make informed decisions about food and physical activity. It’s essential to work with your healthcare provider to determine your target blood sugar range and frequency of testing. Blood sugar monitors can be picked up from most pharmacies. If you cannot afford your glucose test strips, talk to your provider, or stop by any community clinics in your area to get assistance.
- Take care of your mental health: Living with diabetes or pre-diabetes can be stressful, and stress can affect blood sugar levels. Take care of your mental health by practicing relaxation techniques such as yoga or meditation, seeking support from friends and family, or seeking help from a mental health professional if needed.
| Resources to learn the practice of mindfulness |
| Mindful.org https://www.mindful.org/how-to-manage-stress-with-mindfulness-and-meditation/ American Diabetes Association (ADA): https://diabetes.org/healthy-living/mental-health The Center for mindful eating: https://thecenterformindfuleating.org/ Jamah.health (mindfulness) APPS such as CALM and Headspace may be downloaded and would usually have a free version |
- Avoid sugary drinks: Sugary drinks like soda, fruit juice, and energy drinks can cause a rapid spike in blood sugar levels and should be avoided. Instead, opt for water, unsweetened tea, or sparkling water with a splash of fruit juice.
Remember, making lifestyle changes can be challenging, but the benefits are worth it. By following these tips and working with your healthcare team, you can take control of your diabetes or pre-diabetes and improve your overall health and well-being.
Reference:
American Diabetes Association. (2022). Nutrition Therapy. Retrieved from https://diabetes.org/healthy-living/recipes-nutrition
Harvard T.H. Chan School of Public Health. (2022). The glycemic index. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/
American Diabetes Association. (2022). Physical Activity. Retrieved from https://diabetes.org/healthy-living/fitness
American Diabetes Association. (2022). Checking Your Blood Glucose. Retrieved from https://diabetes.org/tools-support/devices-technology/blood-sugar-checks-type-2
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