Over the last two decades, the number of adults diagnosed with diabetes has doubled. If you are one of them, the things you need to do to stay healthy may change as you age. Sometimes, diabetes management shifts from just adhering to lifestyle changes to taking medication or making other adjustments to your treatment plan.
Your Personal Diabetes Management Plan
Your body can develop diabetes when it doesn’t produce enough insulin, leading to too much glucose, or sugar, in your blood. Type 1 diabetes is usually caused by an autoimmune response in the body and is most commonly diagnosed in children and young adults. Type 2, the most common form of diabetes, can be genetic or brought on by lifestyle factors, such as obesity and physical inactivity. It usually begins with insulin resistance, in which fat, muscle and liver cells do not use the body’s insulin efficiently. Middle-aged and older adults are the most often diagnosed with Type 2 diabetes, although children can develop it as well. Other causes of diabetes include damage to the pancreas, which produces insulin, hormonal diseases and certain medicines that affect insulin.
People with diabetes must follow a management plan made with their care provider to stay healthy. Self-management varies depending on the type of diabetes and other health conditions you may have, as well as lifestyle factors. Some people with diabetes can manage it with weight loss, meal planning and physical activity without taking medications, while others must take insulin and/or other medications every day.
You need to follow your provider’s guidance because diabetes puts you at higher risk for other serious health problems, including heart disease, kidney disease, stroke and nerve damage that can lead to amputation. You may also have a higher chance of developing cancer or Alzheimer’s disease.
As you age and your body changes, you may need to take medication not only to control diabetes but other conditions as well, including high blood pressure and high cholesterol.
Make Lasting Changes
Whether you take medication or not, following a healthy lifestyle is a vital part of your plan to manage diabetes. These lifestyle factors include:
- Controlling stress. Feeling stressed can raise your blood glucose levels. Try stress-reducing activities regularly to relax, such as deep breathing and meditation, going for a walk, doing yoga or listening to calming music. You might also find counseling helpful. Try this: Guided Meditation: A Daily Exercise to Reduce the Stress, Anxiety, and Depression in Your Life
- Eating a nutritious diet. Your meal plan should include fruits and vegetables, whole grains, lean poultry and meats, fish and nonfat or low-fat dairy products. Be sure to drink plenty of water and avoid sugary beverages. Also, limit saturated and trans fats, salt and foods with added sugar.
- Getting enough sleep. Getting seven to eight hours of sleep per night can boost your mood and give you more energy, making it easier to meet your health goals. If you often feel sleepy during the day, talk to your provider. You might have sleep apnea, a condition in which you stop breathing for brief periods throughout the night. Many people with diabetes have sleep apnea, but it can be treated. Get expert tips on how to sleep better.
- Getting plenty of physical activity. Aim for 30 minutes or more of exercise, such as swimming or walking, on most days of the week. Here are nine easy ways to fit exercise into your life.
- Maintaining a healthy weight. If you are overweight, talk to your care provider to develop a weight-loss plan that works for you.
- Quitting smoking. Because smoking and diabetes both can narrow your blood vessels, people with diabetes need to steer clear of cigarettes and e-cigarettes. Smoking can increase your chances not only for heart disease and stroke but also kidney disease, diabetic eye disease and nerve disease. Quitting can also help you improve your blood pressure and cholesterol and make it easier to stay physically fit.
- Taking your medicines. You may need medications at first and, possibly, insulin injections later to control your glucose. Be sure to take all medications as directed by your provider, including those for other conditions, like high blood pressure.
Tracking Your Blood Glucose Levels
Many people with diabetes must track their blood glucose levels every day, especially those who take insulin. This is usually done by using a home blood glucose meter or a continuous glucose monitor. Your provider will direct you on how often you need to check your levels, as well as what your target level should be. For many people, normal levels are:
- 80 to 130 mg/dL before a meal
- Less than 180 mg/dL two hours after the start of a meal
If your glucose levels dip below 70 mg/dL, you may have hypoglycemia, a life-threatening condition. Seek medical attention immediately if this happens.
When your glucose is too high, the condition is called hyperglycemia. While this is not usually life-threatening, you may need to make changes to your meal plan, physical activity or medicines. In severe cases, you could develop ketoacidosis, which is life-threatening and requires immediate attention.
Your care provider will give you instructions on how often to check your glucose levels.
More to Read
- The Connection Between Diabetes and Mental Health
- Diabetes and Hypertension
- The Connection Between Diabetes and Kidney Disease
- Sleep and Diabetes: What’s the Connection?
