Diabetes - Stay on Track
3 easy ways to stay on track with your diabetes
Develop simple daily habits to help you feel better and avoid complications.
Diabetes doesn’t have to be scary. Managing diabetes effectively involves a mix of healthy eating, regular activity, taking your medications as prescribed, and keeping an eye on your blood sugar levels. It also means monitoring your emotional health, managing stress, and seeing your healthcare providers regularly.
Daily routines can make a huge difference in how you feel and how well your blood sugar stays under control. Here are three easy habits to help you stay on track with your diabetes, one day at a time.
1. Check your blood sugar—and know what it means
Examining your blood sugar helps you understand how your body responds to food, activity, medications, and stress. Knowing your numbers can help you prevent extreme highs and dangerous lows.
You don’t need to check constantly. Just follow the schedule you and your doctor agreed on. Some people check once or twice a day, others more often. If you take insulin or experience frequent lows, you may need to test before and after meals or physical activity.
Common times to test your blood sugar are:
- First thing in the morning, before eating or drinking anything
- Before a meal
- Two hours after a meal
- At bedtime
- Whenever you’re not feeling quite right (dizzy, shaky, or confused)
Your target blood sugar levels may differ based on your age and other factors, including any other health conditions you’re living with. If you’re not sure what your target range should be, your doctor or care team can help. Regularly write your numbers down in a log or use a mobile app to track them. This helps you and your care team spot patterns and adjust.
2. Move your body
Does exercise lower blood sugar? Yes. One of the best tools to manage diabetes is being active. Physical activity helps lower blood sugar, supports heart health, improves mood, and boosts energy. You don’t need to join a gym or run a marathon—just a few minutes of daily movement can help lower your blood sugar and boost your mood. A brisk walk around the block after a meal, some light stretching, or even standing up and moving during TV commercials all count.
Easy ways to stay active:
- Use the stairs instead of the elevator
- Work out or do yoga with a friend
- Set a step goal and use an activity tracker
- Try online workout videos
- Take a walk
- Put on music and dance the night away
Whether you’re living with type 1 or type 2 diabetes—the key is consistency. Aim to move your body a little every day. Always check with your doctor before starting something new, especially if you have joint pain, heart issues, or are taking insulin or certain medications that could cause low blood sugar.
3. Eat healthy
You don’t have to give up all your favorite foods. Just aim for balanced meals: veggies, lean protein, and a portion of carbs on your plate. Try not to skip meals, and drink water instead of sugary drinks when you can. Remember, it’s about progress—not perfection.
Want to know more? Learning how different foods affect your blood glucose (blood sugar) and balancing that with your daily routine is vital. Make deliberate food choices your healthcare team recommends with diabetes-friendly recipes from the American Diabetes Association's (ADA) Food Hub.
Register for free online cooking classes that teach you how to prepare tasty, healthy meals, like baked crunchy chicken taquitos, easy chicken stir-fry, healthier strip steak with cauliflower mashed potatoes, and low carb alfredo with zucchini noodles.
Tips for balanced meals:
- Fill half your plate with non-starchy veggies (like broccoli, spinach, or carrots)
- Include lean protein, such as chicken, fish, eggs, tofu, or beans
- Limit highly processed foods and sugary drinks
- Choose whole grains like brown rice, quinoa, or whole wheat bread
- Watch portion sizes, especially for carbs
- Try meal planning to avoid last-minute choices
Managing diabetes—you’ve got this
Managing diabetes isn’t about being perfect. It’s about doing your best, one day at a time. Try choosing just one of these habits to focus on this week.
Your diabetes journey is personal, but you don’t have to do it alone. Talk to your doctor, a health educator, or a nutritionist about the next steps best for you. With the right support and a few daily habits, you can take control and live well with diabetes.
And if you have both Medicare and Medicaid, you may qualify for even more support. A Dual Eligible Special Needs Plan (D-SNP) from Sentara Medicare offers extra benefits designed to make life a little easier. These include personalized care coordination to help manage appointments and medications, as well as transportation to get you to and from medical visits.
How a Sentara D-SNP can help
To learn about a Sentara Medicare Dual Eligible Special Needs Plan (D-SNP), call a Licensed Plan Advisor at 1-877-550-3285 (TTY: 711) or visit sentaramedicare.com/DSNP
April 1-September 30 | Monday-Friday | 8 a.m.-6 p.m.
October 1-March 31 | 7 days a week | 8 a.m.-8 p.m.
Worth a look
Understanding what Special Needs Plans (SNPs) offer
This article is meant to provide general information and support. For medical advice or a diagnosis, please talk to a healthcare professional.
Sources: diabetes.org, diabetesfoodhub.org, cdc.gov
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