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Manage Your Diabetes With These Healthy Suggestions
Getting diagnosed with diabetes can be overwhelming at first. Until you realize you can make small changes that improve your health in a big way. The Liberty life is about getting the help you need to make those changes. So take a look at the diabetes information below and call 1-800-376-1599 if you have questions.
Diabetes Information: Eating Right
What you eat is an important part of managing diabetes. Choose the right foods, and you’re well on your way to better health. Remember, nutritious foods can be delicious foods!
- Eat a variety of foods as recommended in the Diabetes Food Pyramid to get a balanced intake of the nutrients your body needs—carbohydrates, proteins, fats, vitamins and minerals.
- Make changes gradually because it takes time to accomplish lasting goals.
- Reduce the amount of fat you eat by choosing fewer high-fat foods and cooking with less fat.
- Eat more fiber by eating at least five servings of fruits and vegetables every day.
- Eat fewer foods that are high in sugar like fruit juices, fruit-flavored drinks, sodas and tea or coffee sweetened with sugar.
- Use less salt in cooking and at the table. Eat fewer foods that are high in salt, like canned and packaged soups, pickles and processed meats.
- Eat smaller portions and never skip meals.
- Learn about the right serving sizes for you.
- Learn how to read food labels.
- Limit use of alcohol.
For sample menus, food ideas and more diabetes information, check out our recipes page. You can also track your daily food choices with this nutritional tip sheet.
For more diabetes information, it’s also a good idea to consult a registered dietician who can help you make your own meal plan. Your meal plan will be based on many factors including your weight goal, height, age and physical activity.
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Diabetes Information: Staying Active
Exercise is a powerful medicine for diabetes management. It helps control your blood glucose and helps lower your risk of developing many complications. So get moving!
- Almost any physical activity can count as exercise. Try swimming, walking, biking, dancing or other low-impact activities.
- Add in "functional exercise" throughout the day by going shopping, doing some gardening or taking the stairs.
- Get some exercise every day—even if you only have a little time, make it part of your daily routine.
- How long you should exercise varies by person. Check with your doctor or healthcare professional to see what’s right for you.
- Test your blood sugar before and after exercise to see if you need to make any adjustments by eating a snack or changing your insulin dosage.
Liberty offers healthy diabetes information to keep you active with this exercise tip sheet.
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Diabetes Information: Protecting Your Feet
Proper foot care is crucial to your health. Because diabetes often affects the nerve endings in your extremities, you could have a sore or blister and not know it. Here are some tips for caring for your feet.
- Wash your feet in warm, not hot, water. Do not soak your feet because your skin will become dry.
- Dry your feet well. Be sure to dry between your toes. Use talcum powder or cornstarch to keep the skin between your toes dry.
- Do not cut corns and calluses. Don’t use razor blades, corn plasters, or liquid corn and callus removers because they can damage your skin.
- Trim your toenails with clippers after you wash and dry your feet, trimming them straight across and without cutting into the corners of the toenail.
- Wear shoes and socks at all times. Do not walk barefoot—not even indoors. Wear shoes that fit well and protect your feet. Check the insides of your shoes before you put them on to be sure the lining is smooth and that there are no objects in them.
- Always wear socks, stockings or nylons with your shoes to help avoid blisters and sores. Do not choose footwear that is too tight or restricts circulation.
- Put your feet up when you are sitting. Don’t cross your legs for long periods of time.
- Wiggle your toes for five minutes, two or three times a day. Move your ankles up and down and in and out to improve blood flow in your feet and legs.
Read our foot care tip sheet for even more diabetes information.
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Diabetes Information: Taking Care of Your Skin
Everyone wants soft, smooth skin. When you have diabetes, taking care of your skin is even more important. A number of factors can contribute to making your skin dry and prone to cracking and flaking, which can provide an entryway for infections.
Take charge of your health by making sure you properly care for your skin.
- Cleanse regularly using a mild soap and warm, not hot, water. Keep baths and showers short—spending too long in the water will dry your skin out.
- Drink at least eight glasses of water or sugar-free liquids a day.
- Moisturize using a cream that is free of dyes, additives, fragrances, alcohol and perfume.
- Protect yourself from sunburn and wind burn. Always use sunscreen and limit exposure to bright sunlight and strong winds.
For even more diabetes information and skin care suggestions, keep this skin care tip sheet handy.
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Diabetes Information: Managing Stress
Living with diabetes can be pretty stressful. But you don’t have to let it get you down. A good strategy, the correct diabetes information and the right support can help you keep a positive attitude.
Don’t be afraid to ask for help from family and friends. But use these guidelines when letting them know what you need.
- Be specific. Let people know exactly what you need them to do and use examples.
- Keep the discussion positive. Letting them know how they’re already helping you will encourage them to do more.
- Be realistic in your expectations.
- Let them know you’re appreciative of all their help.
When you start to feel overwhelmed with the responsibility of managing your diabetes, pay attention to your thoughts. When you catch yourself thinking negatively, decide to use a more positive tone.
It’s also important to set goals. When you set realistic goals and then work to achieve them, you build positive behavior patterns and you gain a sense of satisfaction. Be specific in your expectations and don’t be too hard on yourself.
For more diabetes information and learning about the stress of living with this disease, read this managing stress tip sheet and this social support tip sheet. Keep track of your personal progress with this goal setting worksheet.
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†Meter offer available to qualified beneficiaries with diabetes. Not available to current Liberty patients. No purchase necessary. Meter shown for illustrative purposes only. Cookbook offer dependent on patient enrollment. Combined offer available while supplies last. Terms and conditions apply.