5 Tips for Managing Type 2 Diabetes

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“I tried to live differently for years, but all of my efforts only led me to exhaustion,” said one of my patients who was recently diagnosed with Type 2 diabetes. From the changes that she was trying to make, I could tell that she knew the importance of adopting healthier behaviors to keep her blood glucose level under control.

Unfortunately, as with many of my clients, she did not know where to begin and how to proceed.

Today, on World Diabetes Day, there is a fresh focus on the challenges of living with Type 2 diabetes. 
 
Here are 5 tips that I share with diabetics to help them manage their diabetes:

1. Be sure to include low-sugar foods in your diet. Stay away from refined sugar and simple carbohydrates like candy or potato chips. A good rule of thumb for meal time is half of your plate filled with vegetables, one quarter with lean protein, and one quarter with whole grains.
2. Fat can be a problem for diabetics, too. Make sure you plan to eat the healthy fats that are found in olive oil, avocados, fish, and nuts.
3. Add exercise to your daily routine. If you are currently inactive, start small like a 10 minute walk each day. You can increase your active time as you get stronger. Weight training is as important if not more important according to this study. Prevent injuries while weight training by using proper form.  Keeping proper form is more important than the amount of weight you lift. 
4. Keep your meal times and snack times consistent to prevent low blood sugar.
5. Don’t do it alone: let a health coach walk with you!  Health coaches can help create a vision for wellness, devise a plan to reach these goals, and, if necessary, increase your readiness to change with motivational assessments. The goals set by a health coach are specific, measurable, achievable, realistic, and time oriented (SMART). Along with creating an effective action plan, coaches also help you identify barriers, use problem solving, and develop strategies for success.

 
A study has shown that adding health coaching services to current diabetes management led to additional benefits: reduced stress, increased exercise, and significantly reduced HbA1c levels (marker for improved blood glucose control).
 
Integrative health coaching is like a missing piece of the puzzle in diabetes management. Undoubtedly, we need to use every worthwhile support to improve quality of life and to decrease medical costs over time. There is no need to wait for the perfect moment. Now is the time to take the first step towards change! Contact me, Dr. Mehri Ulas, and we will meet together to come up with a plan for your life. The first introductory session is free, so you have nothing to lose!  I look forward to meeting you.
 
Mehri Ulas MD, CHC
Wonder Health and Wellness