Self-care for type 2 diabetes involves making informed daily choices to manage your health in partnership with your healthcare provider. This approach empowers you to navigate the condition and fosters a sense of control over your well-being. The focus is on integrating consistent, healthy habits into your lifestyle. This journey is not about perfection but about making steady, positive choices each day.
Daily Management Cornerstones
Blood Glucose Monitoring
Monitoring blood sugar offers immediate feedback on how your body responds to food, exercise, and stress. Tracking these levels helps you and your healthcare provider identify patterns. This data is used for making informed decisions about meals, physical activity, and medication adjustments to maintain stable glucose levels. The frequency of testing varies and should be determined with your doctor.
Dietary Habits
Sustainable dietary choices are more effective than restrictive diets for long-term management. The plate method is a helpful tool, involving filling half your plate with non-starchy vegetables, one quarter with lean protein, and one quarter with carbohydrates. Emphasizing nutrient-dense foods like whole grains is also beneficial. Staying hydrated by drinking plenty of water is another impactful habit.
Physical Activity
Regular physical activity improves the body’s sensitivity to insulin, the hormone that regulates blood sugar. Aim for at least 150 minutes of moderate-intensity exercise per week, which can be broken into 30-minute sessions five days a week. A combination of aerobic exercises, such as brisk walking, and strength training, like using resistance bands, is recommended. Starting slowly and gradually increasing intensity helps build consistency.
Medication Adherence
Taking prescribed medications as directed is a component of a self-care plan. These medications work alongside diet and exercise to help control blood sugar levels. Different drugs work in various ways to manage glucose, and a combination of medications is sometimes necessary. Consistent adherence ensures that the treatments can effectively contribute to your management strategy.
Proactive Health and Complication Prevention
Foot Care
Daily foot care is a routine to prevent complications from diabetes-related nerve damage and reduced blood flow. High blood sugar can damage nerves and reduce circulation, meaning cuts or sores may not be felt and can heal slowly. A daily visual inspection using a mirror is recommended to check for cuts, blisters, redness, or swelling. Feet should be washed daily in lukewarm water, dried thoroughly, and moisturized to prevent cracked skin.
It is also important to choose appropriate footwear. Shoes should be comfortable and well-fitting, and wearing socks can help prevent rubbing. Going barefoot should be avoided to prevent injuries. Regular check-ups with a podiatrist are part of a complete foot care plan, especially for those with existing nerve damage.
Skin and Oral Health
Diabetes can make the skin more susceptible to dryness and infections, so keeping it moisturized helps maintain its protective barrier. Oral health is also connected to diabetes management, as high blood sugar can increase the risk of gum disease. Regular dental exams are recommended, along with daily brushing and flossing.
Scheduled Health Screenings
Regular health screenings are necessary to monitor for long-term complications. An annual dilated eye exam is for detecting signs of retinopathy, a condition that affects the blood vessels in the retina. Regular blood and urine tests help monitor kidney function, as diabetes is a leading cause of kidney disease. These appointments provide an opportunity to catch potential issues early.
The Role of Mental and Emotional Wellbeing
Managing Stress
The connection between stress and blood sugar is physiological. When the body is under stress, it releases hormones like cortisol, which can cause blood glucose levels to rise. Finding effective ways to manage stress is part of diabetes care. Techniques such as deep breathing, mindfulness meditation, or engaging in hobbies can help mitigate the effects of stress.
Prioritizing Sleep
Adequate sleep has a direct impact on diabetes management. A lack of quality sleep can increase insulin resistance, making it harder for the body to use insulin effectively. Poor sleep can also disrupt the hormones that regulate appetite, leading to unhealthy food choices. Establishing good sleep hygiene, like a consistent sleep schedule and a relaxing bedtime routine, can improve sleep quality.
Addressing Diabetes Distress
Living with a chronic condition like diabetes can be emotionally taxing, leading to “diabetes distress.” This is characterized by feelings of frustration, burnout, and being overwhelmed by the demands of self-management. It is a common experience, and acknowledging these feelings is the first step. Talking to a healthcare provider, a mental health professional, or joining a support group can provide coping strategies and a sense of community.
Navigating Non-Routine Situations
Sick Day Plan
When you are sick, your body releases stress hormones that can cause blood sugar levels to rise unexpectedly. It is important to have a sick day plan developed with your healthcare provider. This plan should include guidelines on how often to test your blood sugar, which is typically more frequent than usual.
Staying hydrated by drinking plenty of sugar-free fluids is recommended. Your plan should also outline what to eat if you have a poor appetite and how to adjust your medications if necessary. Knowing when to contact your doctor is a key part of the plan, such as for persistent vomiting or high blood sugar levels.
Tips for Traveling
Traveling with diabetes requires extra preparation. Pack double the amount of supplies you need, including medications and testing strips. Keep all medications and testing equipment in your carry-on luggage to avoid loss or exposure to extreme temperatures.
You should also:
- Carry a letter from your doctor that explains your condition and the medications you need.
- Wear a medical identification bracelet or necklace.
- Discuss with your healthcare provider how to adjust your medication schedule when crossing time zones.
- Always have snacks and a source of fast-acting glucose with you in case of low blood sugar.