The Truth About Diabetes
Here’s a step-by-step guide to navigating life after a diabetes diagnosis
Being diagnosed with diabetes is a life-altering moment, often filled with uncertainty, fear, and countless questions about the future. However, it is crucial to understand that this diagnosis is not the end of the road but rather the beginning of a new chapter—one that you can manage and live fully by equipping yourself with the right knowledge, tools, and support.
Understanding Diabetes
Before diving into management strategies, it’s essential to have a clear understanding of what diabetes is. Diabetes is a chronic condition that affects how your body processes blood sugar (glucose). There are two main types: Type 1 diabetes, where the body does not produce insulin, and Type 2 diabetes, where the body either resists the effects of insulin or doesn’t produce enough to maintain normal glucose levels. Additionally, there’s gestational diabetes, which occurs during pregnancy and usually resolves after childbirth.
Diabetes is a significant health issue worldwide, with the Philippines seeing about 7.1% of adults aged 20 to 79 diagnosed as of 2019. While these statistics may seem daunting, remember that you are not alone. Millions of people are living with diabetes, managing it successfully, and leading active, fulfilling lives. The key lies in understanding the condition and taking proactive steps to manage it.
Build Your Healthcare Team
After receiving a diabetes diagnosis, one of the first steps is assembling a healthcare team tailored to your needs. This team is crucial as it will guide you through the complexities of diabetes management. Your team should ideally include:
- Primary Care Physician: Your doctor will be the cornerstone of your healthcare team, managing your overall health and coordinating with other specialists.
- Endocrinologist: If your primary care physician refers you to an endocrinologist, this specialist will help manage your diabetes and any related hormonal issues.
- Registered Dietitian: Nutrition plays a vital role in managing diabetes, and a dietitian can help you develop a meal plan that keeps your blood sugar levels stable.
- Certified Diabetes Educator (CDE): A CDE is an expert in diabetes management who can provide you with in-depth knowledge and practical tips on how to live with diabetes.
- Pharmacist: Your pharmacist can help manage your medications, including insulin, and can educate you on how different drugs interact with each other.
- Mental Health Professional: Diabetes management can be stressful, and a psychologist or counselor can provide emotional support and coping strategies.
Educate Yourself About Diabetes
Knowledge is power, especially when it comes to managing a chronic condition like diabetes. Understanding the ins and outs of your condition—from how your body processes glucose to the impact of various foods, activities, and medications on your blood sugar—is crucial. Start by reading reputable sources and attending educational seminars or workshops.
Regular blood sugar monitoring is one of the most effective ways to understand how your body responds to different foods, activities, and stressors. Keeping a daily log of your readings can help you and your healthcare team identify patterns and make necessary adjustments to your treatment plan.
Create a Support System
Living with diabetes can be challenging, but you don’t have to go through it alone. A strong support system is invaluable in managing the emotional and physical aspects of diabetes. Family and friends can provide emotional support and help you stay motivated in sticking to your management plan. Additionally, finding a diabetes support group—either in person or online—can connect you with others who understand the challenges you’re facing.
In the Philippines, social media groups offer a convenient way to connect with others dealing with diabetes. These groups provide a platform to share experiences, tips, and encouragement, helping you feel less isolated in your journey.
Embrace Physical Activity
Regular physical activity is a cornerstone of diabetes management. Exercise helps lower blood sugar levels and improves your body’s sensitivity to insulin, making it easier to manage your condition. However, it’s important to consult with your doctor before starting any new exercise regimen, especially if you’re not used to regular physical activity.
Start with activities that you enjoy, such as walking, swimming, or cycling, and gradually increase the intensity. Aim for at least 150 minutes of moderate aerobic exercise per week, along with two days of strength training. Incorporating physical activity into your daily routine, such as taking the stairs instead of the elevator or walking during your lunch break, can also make a significant difference.
Healthy Eating for Diabetes Management
Diet plays a critical role in managing diabetes. What you eat, how much you eat, and when you eat all impact your blood sugar levels. A balanced diet that includes a variety of foods in the right proportions can help you maintain stable blood sugar levels and avoid complications.
Portion Control and Balanced Meals
Portion control is key to managing diabetes. A good rule of thumb is to divide your plate into sections: 25% for lean proteins, 25% for whole grains or starchy foods, and 50% for non-starchy vegetables. This method ensures that you’re getting a balanced mix of nutrients without overloading on carbohydrates, which can cause blood sugar spikes.
Meal Planning
Consistency in your eating habits is crucial. Skipping meals or eating irregularly can lead to dangerous fluctuations in blood sugar levels. Plan your meals and snacks ahead of time to ensure they are balanced and nutritious. Include a mix of lean proteins, whole grains, fruits, vegetables, and healthy fats in your diet.
Healthy Snacking
Choosing healthy snacks can prevent blood sugar spikes between meals. Opt for snacks that are low in sugar, sodium, and unhealthy fats, such as fruits, vegetables, nuts, or yogurt. These foods provide essential nutrients without causing sudden increases in blood sugar levels.
Considering Diabetes-Specific Formulas
In addition to a healthy diet, diabetes-specific formulas (DSFs) like Glucerna can be a useful tool in managing your blood sugar levels. These formulas are designed to release carbohydrates slowly, helping to prevent blood sugar spikes. According to Dr. Jose Rodolfo Dimaano Jr., nutrition medical director for Abbott in Asia Pacific, DSFs contain inositol, which helps convert sugar into energy that your body can use.
Navigating Medications and Insulin
For many people with diabetes, managing the condition involves taking medication or insulin. Your doctor will work with you to determine the best treatment plan, which may include oral medications, insulin injections, or other therapies. It’s important to take your medications exactly as prescribed and to communicate with your healthcare team if you experience any side effects or challenges.
Insulin management, in particular, requires careful attention. If you’re prescribed insulin, your healthcare team will teach you how to administer it, how to store it, and what to do if you miss a dose. Understanding how different types of insulin work and how they affect your body is key to preventing complications like hypoglycemia (low blood sugar).
Managing Stress and Emotional Health
Diabetes can take an emotional toll, leading to feelings of stress, anxiety, or depression. It’s essential to recognize these emotions and address them head-on. Regular exercise, mindfulness practices, and seeking support from a mental health professional can help manage stress and improve your emotional well-being.
Remember, it’s okay to ask for help. Whether it’s talking to a counselor, joining a support group, or simply reaching out to a friend, seeking support is a sign of strength, not weakness.
Living Well with Diabetes
A diabetes diagnosis is a significant life event, but it doesn’t define you. With the right tools, support, and mindset, you can navigate life with diabetes and continue to live a fulfilling and active life. Building a strong healthcare team, educating yourself, finding a supportive community, maintaining a healthy diet, staying physically active, and managing stress are all steps in the right direction.
Remember, managing diabetes is a journey, not a destination. There will be challenges along the way, but with perseverance and support, you can overcome them and thrive. Your diabetes diagnosis is just a new chapter in your life—one that you have the power to write.
More about diabetes?
Chrissy Teigen Shares How Son Miles Is Doing After Diabetes Diagnosis
How Angeline Quinto Has Been Managing Gestational Diabetes
Why Filipino Families Struggle With Diabetes
