7 Little Ways to Care for Your Diabetes

Whether you are newly diagnosed with type 2 diabetes or have been living with it for years, you can make small changes to your life that could potentially turn your life around. You could come off the insulin injections, you could stop taking tons of medications, you could potentially reverse your diabetes.

Be warned, it will not happen right away. You will need to have patience and persevere. You need to set your goals, keep them in your heart the entire time. It will be hard. You will feel devastated and tired and frustrated, but you can do this. My favorite quote from wherever I had heard it, “How do you eat an elephant? One bite at a time.”

1. Lose (Just A Little) Weight

As your body gains weight, it can have more difficulty regulating blood sugar levels with the insulin your body naturally produces. This leads to insulin resistance, your pancreas will produce more and more insulin to move the sugar from your blood into your cells. But it will become less effective and can cause damage to your pancreas.

Insulin promotes fat storage and weight gain. It causes an infinite cycle of weight gain, insulin resistance, more insulin production, more weight gain. But modest weight loss, 5 to 10% of your body weight, can lead to huge improvements. Just a 7% loss can improve insulin sensitivity by 57%!

2. Water Down Blood Sugar

The more dehydrated you are, the more concentrated the sugars in your blood become. Those who drink less than 16 ounces of water per day have a higher risk of developing elevated blood sugar levels compared with those who drank more. You can drink water, herbal tea, and milk. Coffee should be limited to three cups a day, caffeine can dehydrate you.

3. Try Exercise Snacking

Instead of doing 30 consecutive minutes of exercising, try to spread the physical activity throughout the day. Maybe three 10-minute walks throughout the day. Research suggests that these bite-size bits of activity can help control blood sugar better than one longer workout.

Don’t forget to do various types of exercise, like aerobics and strength training. Adults naturally lose 8% of their muscle mass every 10 years between ages 40 and 70, diabetes can double that. Try spending 10 minutes a day building strength by using weights, resistance bands, or body weight moves.Another 10 minutes doing aerobic activity such as fast walking, swimming, jogging, etc. Then another 10 minutes of stretching, which will improve joint movement and reduce chances of injury.

Walking as much as possible throughout the day matters!

4. Muscle Up With Protein

Protein is important for maintaining muscle and stimulating several hormones that contribute to blood sugar regulation. Focus on fish, white-meat chicken, plant-based sources, and lean cuts of beef. Make sure you’re eating protein at breakfast, lunch, and dinner.

5. Get Vaccinated Against COVID-19

People with diabetes, obesity or both are at increased risk for severe illness and death from COVID-19. Research suggests that COVID can worsen diabetes by causing damage to the pancreas and system-wide inflammation that increases insulin resistance.

Even if you get COVID after having been vaccinated, it should indirectly result in less COVID impact for preexisting diabetes. You can get a milder case of COVID with the vaccine. Also don’t forget to stay up to date with your other vaccines as well.

6. Don’t Focus On Sugar

After being diagnosed with type 2 diabetes for the first time, people often go to extremes, like drastically limiting carbs. But too few carbs can lead to fatigue, nutritional deficiencies and dangerously low blood sugar. Women should aim for 30-45 grams per meal and men should get 60-75 grams.

Proper nutrition is so important after a diabetes diagnosis, meaning consulting with a registered dietician or certified diabetes care and education specialist is very important.

7. Let The Meds Come As Needed

It’s common for people who are trying to their diabetes to feel like failures if they can’t get off their medications. Even if you do manage to come off your medications, medications could still play an important role in your life, like insulin. Don’t feel defeated by the amount of medications you have, hopefully one day, you’ll knock them out. You can do this!


References

AARP Magazine, Dec 2021/Jan 2022

Season Three: Episode Eight

MARCH 6, 2022

I have my next PCP appointment this week for a refill of my prescriptions. I wish I could get an earlier appointment with my endocrinologist. I’m wondering, the mask mandates in Hawaii are supposed to go away by the end of the month. Supposedly. So does that mean my doctor will no longer do telephone appointments. Does that mean I have to fly to Oahu for my appointments again?

I mean I’d love to go to Oahu and stop by Ala Moana Center for sure, but the price of flights are ridiculous right now. The cheapest round trip being just under $200 per person. And I don’t like to go to Oahu by myself so obviously my husband would go with me.

I could do a travel reimbursement for our flights. That would have to go through my endocrinologist’s office to put the request in for me and then hopefully it gets approved. But knowing HMSA they’ll probably only reimburse if we take the cheapest flights, which means first flight in the morning and last flight in the evening.

Usually we take an Uber or Lyft from the airport to the doctor’s office because it’s quicker. Then it’s a decent walk from there to Ala Moana for lunch and some shopping. Then we take the bus back to the airport.

The last time we took the last flight out of Honolulu, the bus didn’t run after 6 so we had to take the 4:30pm or thereabouts. And we waited at the terminal for HOURS, it was so freaking boring especially because we took Southwest and that side of the terminal all the shops close early. Lame.

I’m not going to lie. I don’t really want to fly to Oahu for my appointments. It’s really draining and I hate flying. The motion sickness is unreal. Plus that’s a whole day that we’d have to take off and with the way things are going, I’m still afraid of COVID. But only time will tell I guess.

A Good Girl’s Guide to Murder

Author: Holly Jackson
Publisher: Ember
Genre: young adult, mystery, thriller
Rating: ⭐️⭐️⭐️⭐️/5


Trigger Warnings: Suicide
Trope: Culprit isn’t one of the suspects


It was such a great mystery book. I never expected the story to go the way it had. It was a roller coaster of mystery and intrigue. It was really crazy. I definitely loved how Pip goes around and starts uncovering the truth about Andie and it was just wild.

I would definitely recommend this book to anyone who likes a good mystery with a lot of twists and turns. Begrudgingly, there’s a little bit of romance but at least our main character knows she needs to solve the mystery first before getting into a relationship. But yes it’s a great mystery and even for a young adult it was a great read.

If you are sensitive to suicide, please note there is a murder made to look like suicide involving pills. If that is a trigger for you, maybe it’s best not to read this book. You’ll pretty much be able to question whether it really was a suicide, which obviously not, but just in case. Be warned.

I would definitely reread this book AFTER I read the rest of the series. I like rereading entire series in completion so if the rest isn‘t really a reread, I might not reread this one. But I absolutely loved it and would love to read again.

I enjoyed this mystery writing style very much. I am in love with twists and turns and the totally unexpected. Being close to solving the mystery only for something completely different popping up that throws everything out the window. Love it!

It took four day for me to read it and it’s because I had to force myself to put the book down. I used to love reading books in a single day, but I don’t feel like I’m digesting the whole book if I read it nonstop for a day. So I’ve been trying to stretch the reading out. Maybe a couple reading sessions a day or next chapter put it down and pick it up again tomorrow. I’ve got other things to do these days. But I still loved this book and couldn’t put it down without struggle.

I like to think that I’d be just as driven as Pip in solving this case and I would be just as devastated as the suspects families once the case was solved. I might even become obsessed with solving a case. But Pip’s uncertainty about who she is and yet the certainty that she must solve this murder, that’s pretty relatable.

Great book, great characters, great mystery. I will definitely go on and read the next book in the series and hopefully come back and reread A Good Girl’s Guide to Murder.


2022 Reading Goal

Book #8 out of 50

2022 Reading Challenge

None

The diaTribe Foundation

Mission

To improve the lives of people with diabetes, prediabetes and obesity, and to advocate for action.

The diaTribe Foundation

They believe the country needs a political and cultural shift in order to reduce the burdens of diabetes or eliminating the disease entirely. They are committed to helping people with diabetes live happier, healthier, and more hopeful lives.

They have an informative weekly online newsletter for their readers that includes diabetes products, diabetes resources, and even personal stories. They seek to empower their readers with useful, additional information.

Donations help the foundation continue to offer actionable information and advocate for action to help people live happier, healthier, and more hopeful lives with diabetes.

Their foundation has been relatively successful as far as reaching more and more people. Perhaps one day we can eventually get somewhere in eliminating diabetes altogether.