When you first get diagnosed with diabetes, it can throw you for a loop. And you probably have a ton of questions: Will it cause you serious health problems? Will it keep you from doing the things you love? Will you have to completely change how and what you eat? Will life ever be “normal” again?
While it’s true that a diabetes diagnosis means you’ll have to make lifestyle changes, the good news is they’re doable. And though it’s normal to feel a lot of tough emotions at first — sadness, anger, grief — it helps to know you’re not alone. In fact, diabetes affects almost 1 in 10 Canadian adults, so there’s comfort in the fact that there are lots of people going through exactly what you are right now.
If your first instinct is to put your head in the sand when you get your diagnosis, we get it. But as with any health issue, you’ll be empowered if you have good information and a set of coping strategies.
Here are our top five ways to take the reins so you’re stronger and healthier than ever while managing your diabetes.
Find support
Because diabetes is a health issue that affects both your body and your emotions, it’s important that you don’t go it alone. No one understands what you’re going through as well as people dealing with the same thing, so we recommend finding a good diabetes support group in addition to working closely with the health care professionals in your life. When you belong to a group, you’ll learn real-life tips for managing your diabetes, and you’ll have people to lean on when you’re facing a challenge. As a bonus, you get to help others in return (which is great for your own health!).
Set goals the right way
When you’re setting health goals, it can be tempting to write down the “holy grail” goal, assuming you’ll just automatically do what it takes to get there. But research shows you’ll have better luck if you make it a S.M.A.R.T. goal. So say your goal is to lose weight in the coming year. It’s a good goal, but pretty vague. Here’s how you’d use S.M.A.R.T. to supercharge your goal-setting powers:
| Specific | I want to lose 10 pounds in the coming year by avoiding soda and jogging for 20 minutes, 3 days a week. |
| Measurable | I’ll weigh myself each morning to keep track of how my weight is responding to my new behaviors. |
| Achievable | I’ll focus on going slow and losing 1 pound a week. I’ve done it before so I know I can do it again. |
| Relevant | I know losing weight will help me get healthier and make me feel better about myself. And because I’m losing it slowly, I know it’s more likely I won’t gain it all back later. |
| Time-bound | I want to reach my goal of losing 10 pounds in 10 weeks. |
By making your health goals S.M.A.R.T., you’ll find it a whole lot easier to stay motivated day by day as you manage your diabetes. And one more tip: Make sure you celebrate those small wins along the way — that’s way more motivating than focusing on the final outcome.
Find ways to de-stress
Stress can raise your blood sugar levels, increase your blood pressure, increase insulin resistance, and cause weight gain. So finding ways to lower your stress levels is an important part of keeping your diabetes in check. Doing daily exercise is one of our favorite ways because it does double duty: It reduces stress, and it helps improve your overall health and mood. Try taking a brisk walk after dinner to let go of the stresses of the day. Deep breathing and meditation are also terrific at bringing down your stress — and they don’t cost a thing. And to make sure stress doesn’t disrupt your sleep, turn off your phone and keep it outside the bedroom.
Eat better
When you have diabetes, your food choices matter — a lot. But it doesn’t mean you have to suffer through bland meals for the rest of your life. Find interesting veggie recipes and then load up your shopping cart with fresh produce. Choose whole grain starches whenever you can (we love brown rice and quinoa). And trade in your soda for sparkling water with a squeeze of lemon. And here’s some more good news: No food is completely off the table with diabetes, as long as you make your favorite treats an occasional indulgence and keep the portions on the small side.
Take responsibility for your health
When it comes to managing your diabetes, you are the most important member of your care team. You are in control of how much — or how little — you do to stay healthy, and establishing a good care routine is a great place to start. You should make plans to see your doctor at least twice a year so you can catch problems early and get the proper treatment right away. Not sure you understand what a test result means? Don’t be afraid to ask questions. The more information you get, the more power you’ll have to make good choices and create positive change.
Remember: You are your best advocate — and you’ve got this!