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Diabetes health

7 Steps For Better Living With Diabetes

Whether you’re trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choices—most notably the carbohydrates you eat. While following a the Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight.

Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression.

But most cases of type 2 diabetes are preventable and some can even be reversed. Even if you’ve already developed diabetes, it’s not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms. Taking steps to prevent or control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food.

Eat Healthily

  • Eat lots of vegetables and fruit
  • Reduce or eliminate sugary foods and drinks
  • Watch or reduce carbs
  • Watch portion sizes
  • Eat regular meals
  • Lose 10-20 pounds if you are overweight

Be Active

  • Exercise 5 days a week
  • Be active 30 minutes a day
  • Lose 10-20 pounds if you are overweight

Monitor

  • Check your blood sugar levels; know your A1C
  • Check your blood pressure, cholesterol, eyes, feet, and teeth

Take Medication


Know your pills and insulins, understand how they work, and take the right doses at the right times

Problem Solve


Recognize your high and low blood sugars, understand what caused them, and learn to treat and prevent them

Reduce Risk

  • Quit smoking
  • Do regular health exams (eye, foot & dental)
  • See your doctor regularly for check-ups and tests

Cope Well

  • Get support from your family, friends, and diabetes care team
  • Set realistic goals and work toward them

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