Department of Health
John J. Dreyzehner, MD, MPH, Commissioner
Diabetes Management
Stay Healthy
Diabetes: 10 ways to stay healthy
Diabetes care is a lifelong responsibility, and it’s up to you to take the initiative! By adopting healthier habits now, you can help prevent or minimize complications.
1. Check your blood sugar.
Managing your blood sugar (“glucose”) is the most important thing you can do to feel your best and prevent long-term complications of diabetes. Keeping your blood sugar within a healthful target range is the best way to reduce your risk of eye disease, kidney disease, blood vessel and nerve damage.
You may be able to manage your blood sugar through diet and exercise, or a combination of diet, exercise, and medications. If your blood sugar is too high or too low, talk to your doctor and dietitian now about how to get it back in control.
2. Have a general physical each year.
In addition to regular checkups to monitor your diabetes, have a general physical exam once a year. Since your doctor knows you have diabetes, he or she will check your blood pressure, cholesterol, kidney function, nerve function and other important factors.
3. Get a yearly eye exam.
Going to an ophthalmologist every year for a dilated eye exam will help you catch diabetes-related vision problems early and when they’re treatable. If you have poorly controlled diabetes, high blood pressure, kidney disease, or elevated cholesterol, you may need to see your eye doctor more than once a year.
4. See your dentist twice a year.
This is an important tip for everyone, but especially for persons with diabetes. High blood sugar can damage your immune system, limiting your ability to fight off bacteria and viruses. Your mouth is loaded with bacteria, and having your teeth cleaned and gums examined by a professional every 6 months can help prevent infections.
5. Keep your vaccinations up to date.
Vaccinations aren’t just for kids and pets! Staying up to date on vital vaccinations can help you avoid serious diabetes complications. Important vaccinations include:
- An annual flu shot - No matter how old you are, if you have diabetes you’re more likely to get the flu than people who don’t have diabetes. Also, people with diabetes are more likely to develop serious complications from the flu, such as diabetic ketoacidosis (DKA) and hyperosmolar syndrome.
- Pneumonia vaccine - Most doctors recommend a one-time pneumonia vaccine for persons with diabetes. If you have complications from your diabetes, you may need a booster. Talk to your doctor about this.
- Tetanus vaccine - Staying up to date with your tetanus shot and boosters can help prevent disease.
You should also ask your doctor about vaccinations for hepatitis B and C. Talk to your doctor to find out about any other important vaccinations.
6. Don’t smoke.
People with diabetes who smoke are more likely to die of heart disease, stroke, and other diseases than are nonsmokers with diabetes. Smoking narrows your arteries, increases your risk of nerve damage and kidney disease, and further impairs your immune system. If you don’t smoke, don’t start. If you are currently a smoker, talk to your doctor about quitting or call the Tennessee Tobacco QuitLine at 1-800-QUIT-NOW.
7. Check your blood pressure.
Like diabetes, high blood pressure can damage your blood vessels. When these two conditions are combined, they can lead to a heart attack, stroke or other life-threatening conditions.
Eating healthier and exercising can help you reduce blood pressure. Reducing salt (“sodium”) in your diet and limiting your alcohol intake also help keep your blood pressure in check.
8. Take care of your feet.
Diabetes can damage the network of nerves in your feet (called “neuropathy”), reducing the sensation of pain. This means you can develop a sore or blister without even realizing it. Diabetes can also narrow the arteries, reducing blood flow to your feet. With less blood to nourish the tissues in your feet, it’s harder for sores to heal. An unnoticed cut or sore can quickly develop into a larger problem.
Examine your feet visually every day for cuts, blisters, red spots, fungal toenails, and swelling. Make sure your doctor gives you a thorough foot examination during your physical exams, and see your healthcare provider immediately if you have foot problems.
9. Manage stress.
It’s easier said than done, but keeping stress levels low really can help you stay healthier! Stress can increase your blood sugar by increasing your body’s production of hormones that block insulin. If you’re under a lot of stress, you’ll have a harder time taking care of yourself and managing your diabetes. If you are having trouble managing stress, talk to your doctor.
10. Know your ABC numbers.
ABC stands for A1C, Blood pressure and Cholesterol. All of these factors can impact your health, and you need to know your numbers to keep them in control. Talk with your health care provider about your ABC goals, and keep track of your ABC numbers.
Take charge of your health! Make sure you follow your diabetes food plan, eat the right portions of healthful foods, eat foods that have less salt and fat, be active every day, and take your medications as directed by your healthcare provider. Work closely with your health care team to make sure that you get the tools you need, and use them to stay healthy.
Remember, no one has a greater stake in your health than you!Eating Right
Eating Right Tips
What is a diabetes meal plan?
A diabetes meal plan is a guide that tells you how much and what kinds of foods you can choose to eat at meals and snack times. A good meal plan should fit in with your schedule and your eating habits. The right meal plan can help you improve your blood glucose, blood pressure, cholesterol and body weight.
Diabetes meal plans—Eating a healthful diet
Diabetes meal plans—Eating a healthful diet
What is a diabetes meal plan?
A diabetes meal plan is a guide that tells you how much and what kinds of foods you can choose to eat at meals and snack times. A good meal plan should fit in with your schedule and your eating habits. The right meal plan can help you improve your blood glucose, blood pressure, cholesterol and body weight.
How do I get a diabetes meal plan?
People with diabetes have to take extra care to make sure their food is balanced with exercise and medications to help manage their blood glucose levels. Your dietitian or diabetes educator can help you create a meal plan that is best for you.
There are many ways to help you follow your diabetes meal plan. Some methods include the Healthy Plate method, exchange lists, carbohydrate counting, and the Food Guide Pyramid. Each method is different, but your dietitian or diabetes educator can help you determine which is best for you.
What is a healthful diet?
A healthful diet is a way of eating that keeps your blood sugar in check and reduces your risk of heart disease, stroke and other complications. Healthful eating includes eating a wide variety of foods including vegetables, whole grains, fruits, nonfat dairy products, beans, lean meats, poultry and fish. There is no one perfect food, so including a variety of foods while watching your portion sizes is key.
Holiday meal planning
Holiday meal planning for people with diabetes
The holidays can be a stressful time for families, especially those living with diabetes. With the right tools, there’s no reason you can’t enjoy the holidays and keep your diabetes in check!
The most important thing about managing your diabetes during the holidays is to plan ahead. The more you know about what’s going to happen, the better you can plan for good diabetes management strategies.
For starters, think about your schedule for the holidays. What does your family schedule look like? Are you going out of town? Are visitors staying with you? Do your plans include a lot of food-related events and parties? Getting a handle on your schedule will help as you manage your diabetes every day. Remember that you need to stick to your basic meal plan during the holidays, and continue to take your medications and/or insulin as recommended by your doctor.
Once you know about your schedule, it’s time to think about holiday menus. There’s no reason to completely redo your menu just because of diabetes, but you may want to fine-tune it just a bit. For example, maybe you can make your holiday favorites a bit healthier. Could you make that casserole with fat-free sour cream instead of regular? Would roasted or steamed green beans be a good substitute for sautéing in butter? Will the cranberry sauce taste just as good if you use a sugar substitute?
There are plenty of ways to decrease fat, sugar and carbohydrate counts in your favorite foods without sacrificing taste and texture. Try these substitutes to make holiday treats that are lower in fat, sugar and salt:
| Instead of this: | Try this: |
|---|---|
| Sour cream | Fat free or light sour cream Plain yogurt |
| Heavy cream | Fat-free evaporated milk |
| Fat in baked goods | Applesauce or prune puree for ½ of fat in recipe |
| Salt at table | Salt-free seasonings Lemon juice Dried and fresh herbs |
| Cream cheese | Fat free cream cheese or “light” cream cheese (Neufchatel) |
| Salad dressing | Fat free or reduced fat salad dressings |
| 1 cup sugar | ½ cup sugar + ½ cup Splenda® |
| Canned vegetables | Canned vegetables with no salt added |
| Chicken broth | Fat-free low sodium chicken broth |
If you just can’t substitute anything in Grandma’s fudge recipe, go ahead and make it, but first talk to your diabetes educator or dietitian about ways to work a few pieces into your meal plan. It may mean that you will eat less of other treats, get more exercise, increase your insulin or a combination of these. But you can do it!
A variety of cultures
Looking for information on healthful foods for Hanukkah or Passover? Visit the Jewish Diabetes Association website at www.jewishdiabetes.org. For recipes and information for healthful vegetarian holiday specialties, go to the Seventh-Day Adventist Dietetic Association at www.sdada.org. For more information about healthful foods to enhance your Kwanzaa celebration, try the "Down Home Healthy Cooking" publication series available from the National Cancer Institute at www.cancer.gov. Whatever your culture, visit the American Dietetic Association website at www.eatright.org to find links for healthful recipes and ideas.
Get More!
Links for diabetes management resources
Governor Bill Haslam
Follow Us On
