New Year’s Resolution: Improve Your Diabetes Management

Managing diabetes effectively is crucial for maintaining good health and preventing long-term complications. In this article, we’ll explain steps you can take to help you improve your diabetes management as part of your New Year’s resolutions. We’ll explore the importance of staying active with regular exercise, making balanced and healthy food choices and keeping stress levels managed. We’ll also cover the significance of taking your prescribed medications as directed by your healthcare provider.

Key Takeaways

Here are the 5 biggest takeaways from this article about improving your diabetes management as a New Year’s resolution:

• Regularly testing your blood sugar levels and attending checkups with your healthcare provider is essential for tracking your progress.

• Incorporating regular exercise and making healthy food choices help stabilise blood sugar and promote overall health.

• Proper diabetes management lowers the risk of complications such as vision loss, heart attacks, strokes, kidney failure and even certain types of cancer.

• Stress can elevate blood sugar levels and interfere with insulin effectiveness. Mindfulness practices and other stress-reducing strategies can help minimise its impact and improve overall diabetes management.

• Taking medications as directed by your healthcare provider ensures you are effectively regulating your blood sugar and reduces the risk of complications.

Why is it important to manage diabetes properly?

Proper diabetes management is vital to protect your long-term health and quality of life [1]. Without effective control, diabetes can damage blood vessels throughout the body, leading to serious complications, as described below.

Prevent the loss of vision

Proper diabetes management is crucial to prevent the risk of losing your sight. High blood sugar levels over time can damage the delicate blood vessels in your eyes, leading to conditions such as diabetic retinopathy, which may cause permanent vision impairment or even blindness if left untreated. By maintaining stable blood sugar levels, having regular eye examinations and following your healthcare provider’s advice, you can significantly reduce the risk of vision loss and protect your long-term eye health.

Prevent the risk of heart attacks, strokes and kidney failure

Managing diabetes effectively can help reduce the risk of serious health complications such as heart attacks, strokes, and kidney failure. Elevated blood sugar levels over time can damage blood vessels and increase the likelihood of cardiovascular diseases, which are among the leading causes of death in people with diabetes. Unmanaged diabetes can strain the kidneys, leading to chronic kidney disease or kidney failure.

By keeping your blood sugar, blood pressure and cholesterol within target ranges and adopting a healthy lifestyle, you can significantly lower these risks and protect your heart, brain and kidneys for the future.

Reduce the risk of certain cancers

Effective diabetes management can also help reduce the risk of developing certain types of cancer. Research has shown that high blood sugar levels and chronic inflammation associated with unmanaged diabetes may contribute to an increased likelihood of cancers such as liver, pancreatic and colorectal cancer. Taking control of your diabetes not only supports overall health but may also offer protection against these serious conditions.

Exercise more

Incorporate strength training and cardiovascular conditioning

Regular exercise is key to effective diabetes management. Incorporating both strength training and cardiovascular conditioning into your routine can significantly improve your blood sugar control and overall health.

Strength training helps build muscle, which boosts metabolism and enhances insulin sensitivity, making it easier for your body to manage blood sugar. Cardiovascular exercises, such as walking, cycling, or swimming, improve heart health and help regulate blood sugar levels. By combining both types of exercise, you’ll be taking steps towards managing your diabetes and reducing your risk of complications.

Get at least 30 minutes of vigorous exercise five times a week

Aim for at least 30 minutes of vigorous exercise five times a week to effectively manage your diabetes. Activities such as brisk running, intense cycling, or high-intensity interval training (HIIT) can help you improve insulin sensitivity, lower blood sugar levels and support cardiovascular health. Regular physical activity not only aids in weight management but also boosts energy levels and helps reduce stress.

Set and stick to a routine to regularly test your blood sugar levels

Setting and sticking to a routine for regularly testing your blood sugar levels is also important. Consistent monitoring allows you to track how your blood sugar levels respond to different foods, activities and medications. By testing at specific times each day, such as before meals or before exercise, you can get better control over your condition and prevent dangerous spikes or drops in blood sugar.

Get regular checkups with your healthcare provider

Regular checkups with your healthcare provider are essential for keeping your diabetes under control and preventing complications. These visits allow your doctor to monitor your overall health, assess your blood sugar levels and evaluate how well your diabetes management plan is working. Your provider can also check for early signs of complications, such as heart disease, kidney problems, or nerve damage.

Make healthy food choices

Aim to eat smaller portions (in line with your healthcare provider's recommendations)

Aim to eat smaller portions to help maintain stable blood sugar levels. Focus on balanced meals that include plenty of vegetables, lean proteins, whole grains and healthy fats, while limiting processed foods, sugary snacks and refined carbohydrates. Eating smaller, more frequent meals throughout the day can also help prevent blood sugar spikes.

Drink water instead of sweetened drinks

Sweetened drinks such as sodas and sugary juices can cause rapid spikes in blood sugar, making it more difficult to control the condition. Water however hydrates your body without adding any extra calories or sugar. By drinking water over sweetened drinks you can better manage your diabetes while supporting overall health.

Reduce your consumption of processed food

Processed foods are often high in unhealthy fats, refined sugars, and sodium, which can cause spikes in blood sugar levels and increase the risk of other health complications. Instead, focus on whole, unprocessed foods such as fresh vegetables, lean proteins, whole grains, and healthy fats. These options provide essential nutrients and help maintain balanced blood sugar levels. By cutting back on processed foods and choosing more nutritious alternatives, you can support better diabetes control and improve your overall health.

Manage your stress levels

How can stress affect your blood sugar levels?

When you’re stressed, your body releases hormones like cortisol and adrenaline, which can cause your blood sugar levels to rise. These hormones can also make your body more resistant to insulin, reducing its effectiveness in regulating blood sugar. This can lead to hyperglycaemia, making diabetes harder to manage. Finding ways to reduce and manage stress, such as practising mindfulness, engaging in regular exercise, or getting support can help maintain stable blood sugar levels and improve your overall well-being [2].

Try practicing more mindfulness to diffuse stress

Mindfulness techniques, such as deep breathing, meditation, or activities like yoga, help calm the mind and reduce the production of stress hormones like cortisol and adrenaline. By managing stress, you can minimise its impact on your blood sugar levels and insulin. Finding time for mindfulness in your daily routine helps you feel more relaxed and also supports better overall control of your diabetes.

Take the appropriate medication as prescribed by your healthcare provider

Taking your diabetes medication exactly as prescribed by your healthcare provider is a crucial part of managing diabetes effectively. Whether it’s insulin, oral medications like Metformin or other treatments like Ozempic, these prescriptions are tailored to help regulate your blood sugar levels and prevent complications. Skipping doses or not following instructions can lead to poorly controlled blood sugar, increasing the risk of complications. Set reminders, use a pill organiser, or establish a routine to make sure you stay on track.

Always consult your healthcare provider if you have any questions about your medication. Never make any changes to your treatments without consulting your doctor beforehand.

Final Thoughts

Improving your diabetes management is a worthwhile New Year’s resolution that can have a lasting impact on your health and well-being. By incorporating regular exercise, making healthier food choices, managing stress and sticking to your prescribed medications, you can take control of your condition and reduce the risk of serious complications. Regularly monitoring your blood sugar levels and routine checkups with your healthcare provider more support for effective management.

Sources

[1] Diabetes - World Health Organisation

[2] Stress and diabetes mellitus - PubMed

Further Reading

Taking care of your diabetes during the winter month - NHS England