Are you overwhelmed with your “to do” list to achieve a healthy lifestyle? Well, slow down and take a big, relaxing breath. To make permanent lifestyle changes the key is a “one step at a time” approach.
The good news is that when it comes to type 2 diabetes, just a few changes can make a huge improvement in diabetes control and it's commonly related problems: abnormal blood fats (lipids) and high blood pressure. If you are overweight, just shedding 5, 10, or 15 pounds can turn your health status around. Within a couple of months, your hemoglobin A1c (the long-term measure of your blood glucose control) will decrease. In time you'll also notice improved blood fat measures and blood pressure reading.
The improvements will not just be in your lab results. Other benefits are more energy, improved sleep, a greater sense of well being, and a better feeling about yourself. You might also find that you need less diabetes medication. Research shows that these improvements are maximized if you make lifestyle changes when you first find out you have diabetes.
Ready to Change?
First, you've got to be ready to change. If you are in denial about your diabetes or simply aren't convinced that any changes will benefit your situation, then you are not ready for action. Maybe you are just ready to continue to ponder the situation. If you are ready to make lifestyle changes, here are a few pointers:
- Begin to change behaviors that are the easiest to tackle, not the hardest.
- Bite off small doable tidbits.
- Don't attempt to change a lot of behaviors at once. Your efforts will back fire.
- Pick two to three changes at a time.
- Write them down. Post them where you can see them.
Easy Changes Make a Big Difference
To eat healthier:
- Eat at least 5 servings of fruits and vegetables a day.
- Eat smaller quantities of your food choices.
- Think of the meat portion of a meal as a side dish.
- Apply fats sparingly. Spread cream cheese on a bagel, lightly; sprinkle oil for sauteing, sparingly; pour salad dressing, lightly.
- Limit sugary foods and sweets to a once-a-week-treat.
To become active:
- Fit in some activity most days of the week. Your gaol is 30 minutes every day.
- Avoid elevators and escalators. Opt for stairs.
- Park further away from destinations to get in a few minutes of walking.
- Don't avoid household chores. Do more: run the vacuum, sweep the floors, do laundry, and garden.
As you strive to change your ways, remember that success breeds confidence and confidence breeds commitment. Now, take one step at a time towards a healthier lifestyle and diabetes control.
Make your behavior changes:
- Realistic
- Easy to achieve
- Specific in frequency
- Limited in its time span
Examples:
Eating: For the next month (short time frame), four days each week (specific frequency) I will eat two pieces of fruit a day-one at breakfast and one as an afternoon snack. (Realistic and easy to achieve.)
Becoming more active: For the next month (short time frame), four days each week (specific frequency) I will take a 15 minute walk sometime during the day. (Realistic and easy to achieve.)
Monitoring: For the next two weeks (short time frame), every day of the week except Sunday, (specific frequency) I will check my blood glucose with my meter at different times of the day and write it down in my record book. (Realistic and easy to achieve.)
