November is National Diabetes Awareness Month

Take a moment to think about the seven self-care and health-promoting themes below:    

• Monitoring 
• Healthy Eating 
• Being Active 
• Taking Medications 
• Healthy Coping 
• Reducing Risk 
• Problem Solving

Read further to learn about actions you can take around each theme to promote wellness.  

Monitoring 

First, enough can’t be said about monitoring overall health in the prevention of diabetes. If you have a family history of diabetes or are concerned about health-related symptoms take the American Diabetes risk test and talk with a trusted healthcare professional about the results.  

If you have been diagnosed with diabetes, remember that the positive actions you take now will help reduce future problems. Keep an eye on your blood glucose (or blood sugar) levels; one way to do this is to check your finger sticks. Monitoring blood glucose levels will offer valuable information on how your diet, physical activity, and stress levels are impacting your results. Talk to your healthcare provider about the time of day to check and the range to aim for.   

If at any time you are having low blood glucose levels, take immediate action to raise the level, as a reading of less than 70 mg/dL can be dangerous.   

Finally, if you are interested in using technology, talk with your healthcare provider about whether you are a candidate for a continuous glucose monitor. These devices can make monitoring much easier.  

Tip: Know your risk of diabetes or risk of developing problems from diabetes, monitor, and take action when needed.  

Healthy Eating 

Check out our video to build a healthy plate!

Seems easy enough, right? Many factors go into eating healthy. To mention a couple, first we want to highlight how to do so on a limited budget.  

Check out our Community Food & Health Resources for support in making healthy choices while food shopping.

And visit the American Diabetes Association for additional recipe ideas while cooking at home.

Second, keep in mind that you won’t need to give up your favorite foods to eat in a healthy way. If what you love is high in carbohydrates and sugar, add a new twist to the beloved dish you thought you couldn’t have. You can limit the portion and add a non-starchy vegetable such as leafy greens (like collards), broccoli, or carrots. Be adventurous! 

Tip: Match and adjust your favorite foods to the diabetes plate portions and enjoy! 

Being Active 

Know that the power of simple movements like walking, stretching, or yoga can go a long way.  

Start physical activity by engaging in something enjoyable and always discuss your exercise plan with your healthcare provider to review safety. 

See this guide from ADCES to embark on a more active lifestyle.  

Tip: Talk to your provider before starting any physical activity and then keep it simple, enjoyable, and safe.  

Medications  

Diabetes medications are an essential part of managing diabetes and keeping blood glucose levels within your target range. Depending on your needs, treatments may include oral medications, insulin, or other injectable medications such as GLP-1s (for example, Ozempic or Mounjaro).  

Medications work best when they are taken as prescribed and alongside healthy eating, regular physical activity, and monitoring. If you are having side effects, trouble remembering to take your medication, problems with cost, or concerns about your treatment, talk to your healthcare provider to discuss other options.  

GLP-1 note: Did you know that GLP-1 medications were originally developed to help manage diabetes? They can help lower blood glucose, slow digestion, and reduce appetite. These medications are most effective when taken as prescribed and combined with ongoing diabetes care, including healthy eating and being active.   

Tip: If possible, get a pill organizer, set up a phone reminder, or download a medication app to help you remember to take your medications as prescribed. 

Reducing Risk of Diabetes-related Complications 

Staying one step ahead can make a difference in your diabetes care. Keeping up with regular healthcare visits can help you identify problems early and reduce your risk of diabetes-related complications.  

One way to stay on top of your health is to keep your diabetes ABCs in check.  

A is for A1C: Shows the average blood glucose over the last few months. Talk to your healthcare provider about the A1C goal that is right for you. 

B is for Blood Pressure: Keep your blood pressure within the recommended range to help protect your heart, kidneys and blood vessels.  

C is for Cholesterol: Managing cholesterol can help lower your risk for heart disease and stroke. 

S is for Smoking: If you smoke, get support to stop so you can protect your heart, blood vessels, lungs and overall health.  

You can also prevent the risk of complications by getting regular eye, kidney, dental, and foot exams. 

Check out our video on Reducing Risk of Diabetes Complications

Tip: At your next appointment, ask your healthcare provider if you are up to date with your recommended diabetes screenings. 

Problem Solving   

Living with diabetes means that sometimes things may not go as planned. Your blood glucose levels can change when you are sick, stressed, traveling, eating at a restaurant, exercising, or with other unexpected changes in your routine. 

The good news is that problem solving can help you handle these moments. Start by noticing what has changed, then consider your options and choose the next step that works for you. 

Planning for unexpected situations goes a long way. For example, if you noticed that your blood glucose was elevated the last time you ate at a restaurant, try planning ahead before your next meal out. Check the menu in advance, choose an option that works for you, and bring any medications you need. A little preparation can make decisions easier, reduce stress, and leave you free to enjoy your meal. 

Check out our video on Problem Solving While Managing Diabetes. 

Tip: Take it one step at a time. If something does not go as planned, pause and focus on what you can change. Identify the problem, think of a possible solution, and adjust.  

Healthy Coping  

Taking care of your mental health is part of diabetes care.  

Managing diabetes can be stressful. It is understandable if you feel overwhelmed by checking blood glucose levels, thinking about food, taking medications, and keeping up with appointments. 

Healthy coping is about finding ways to deal with stress on difficult days. This includes talking with someone you trust, spending time outdoors, practicing relaxation techniques, getting enough sleep, or participating in a support group. 

Check out our blog on coping with diabetes distress for more detailed information:

Tip: If diabetes care feels exhausting or overwhelming, tell your healthcare team. They can help you find the support you need. You don’t have to manage diabetes alone. 

Ultimately, to support your diabetes care, you can tailor your own path forward. Small actionable steps can make a big difference. Be patient with yourself, and your progress; getting used to a new habit takes time. 

Resources 

American Diabetes Association 

Association for Diabetes Care and Education Specialists (a resource for healthcare professionals) 

God’s Love We Deliver  

NIH National Diabetes Month

World Diabetes Day

Please visit glwd.org/nutrition for more information about nutrition and diabetes, and many other nutrition topics.