Take control now

Get on top of diabetes

DIAGNOSED WITH DIABETES

You might feel overwhelmed. Don’t worry: we’ve got clear actions you can take now to thrive. These tips are helpful if you’ve lived with diabetes for many years, too. As you may know from experience, diabetes is managed day to day by the person who has it, rather than by a healthcare provider.

“Diabetes management is self-management,” says dietitian Patti Geil, the co-author of What Do I Eat

Now? (American Diabetes Association). “Individuals with diabetes manage their own condition 95 per cent of the time, so knowing what you need to do is key.”

Living well means focusing on seven behaviours: eating, physical activity, monitoring, medications, problem-solving, coping and reducing risks. “You won’t learn everything you need to know about managing your diabetes by reading one book or having one appointment with a certified diabetes educator,” says Geil. “Learning about successful diabetes management is a lifelong process.”

There’s no need to revamp your life in one fell swoop, but it is important to start making gradual lifestyle changes. The things you do in the early years after diagnosis can set the stage for how well you’ll manage your condition long-term. Make changes gradually so each new habit can sink in before you adopt the next one. Ready?

NIX the blame game.

When it comes to type 2: “Some people will get into self-loathing and say, ‘I caused this. This is all my fault’,” says Theresa Garnero, nurse and author of Your First Year with Diabetes (AADE). “Realise you have it now, and that the steps you take now will

The steps you take now will affect your future health

affect your future health. Dwelling on the past is not going to help your future health.”

VIEW it as an opportunity, not a crisis. Learning to eat more healthily, exercise more and take better care of your health is good for

anyone – with or without diabetes. “This is a healthy lifestyle,” says Garnero, who has type 1 diabetes. “This is a chance to turn your life around. You can do this with the right information and support.”

MAKE changes slowly.

It’s tempting to want to make several changes at once, but it’s not necessary, says Kate Cornell, 62, who has type 2 diabetes, and was diagnosed in 2005. “Take your time and learn as you go,” she says. “You’ll get there. I still slip up now and then, but I keep on moving forward.”

PUT yourself in charge.

For Michael Bidwell, 60, who has type 2 diabetes, taking responsibility for his health after diagnosis set the scene for success. “Our doctors, nutritionists and endocrinologists are all consultants,” he says. “We are the ones in charge. We need to know how to adjust our diet, exercise and meds to create healthy balance that allows us to function, feeling well.”

KNOW there will be setbacks and accept them.

Don’t expect perfection every day. “There will be days when I’m more on top of my game, and there will be days when there are slip-ups,” says Garnero. Prepare for those so you can take them in your stride.

HAVE back-up strategies for tough situations.

Holidays, parties and dinner out can derail the most determined plan to eat well and exercise regularly. Your best ammunition is a plan for dealing with these occasions.

READ or take classes.

Visit the websites of reputable organisations such as

Diabetes Australia (diabetesaustralia.com.au) or your state/territory body. But don’t forget to take a day off from learning, says David Wade, 40, who has type 2 diabetes. “I realised that I had reached overload when I lost touch with my life enjoyments,” he says.

MASTER the art of reading food labels.

Knowing how to decipher a label is essential to planning nutritious meals and snacks. As well as picking the healthiest sources of carbohydrates and adequate, but not too many, kilojoules, it’s important to limit harmful fats (trans and saturated fats) and sodium.

BUILD carb consciousness.

In the body, carbohydrate has more effect on blood glucose levels than protein or fat – but it’s still a necessary nutrient to include in your diet. “If you can control the amount of carbohydrate you eat, then you can have some control over fluctuations in blood glucose,” says Garnero. Learn how many carbohydrate grams are in your favourite foods, and create a meal plan (a registered dietitian can help) that designates how many carb grams to eat at each meal.

Opt for fibre-, vitamin- and mineral-rich sources (fruit, vegetables, whole grains and low-fat dairy).

MONITOR blood glucose.

Keeping tabs on your blood glucose levels at the times that are recommended by your healthcare provider helps you to understand how your blood sugars are affected by certain foods, physical activity, illness, stress and other factors, says DeCoste.

BE AWARE of serving sizes – yours and at restaurants.

Many people are shocked to realise they eat a lot more than a serving. “Open up your pantry and fridge, look at what a serving size is [on labels], and compare it to what you eat,” says Tami Ross, dietitian and the co-author of What Do I Eat Now? “A lot of my patients say they eat two or three times that amount.”

ARRANGE all of the necessary health checks.

Certain tests and procedures, such as blood pressure readings and dilated-eye exams, can establish your baseline and, when they are checked regularly, provide warning signs of developing complications. Turn to page 86 for the recommended test and health checks.

SET goals to boost your odds of success.

Geil suggests creating goals that are specific (S), measurable (M), achievable (A), realistic (R) and time-bound (T). “SMART goals give you a framework for accomplishing your goals,” she explains. For instance, instead of saying, “I’ll lose weight by eating more fruits and vegetables,” tell yourself, “I’ll have a medium fresh orange for breakfast three days this week.”

MEET with a certified diabetes educator (CDE).

CDEs are trained to help people develop the knowledge, skills and tools for managing diabetes. “The educator will help you develop an individualised plan to take care of your diabetes,” says DeCoste. “Most people who participate in diabetes selfmanagement education feel much more prepared to take care of their diabetes.”

TAKE your medication.

This is essential for wellbeing, but don’t view the need for prescription medication as a negative. “If your doctor recommends medication, it’s not because you have failed in some way,” says Garner. “Instead, know that you need a little extra help.”

RESEARCH what can be covered or subsidised.

GPs are able to develop a Chronic Disease Management plan to outline who you need to see on an ongoing basis, and you may even be eligible

ENLIST support from other people with diabetes.

For Michael, having friends in online communities has been an invaluable source of support. “I don’t have a lot of face-to-face friends who have diabetes, so I rely on the ones online,” he says. “They can guide us, educate us and encourage us, so that when the going gets tough, we can get our butts in gear and do what we need to do.”

TELL your family & friends.

When Kim Kircher, 46, was first diagnosed with diabetes, she kept it a secret – only to then find herself struggling when she experienced hypoglycaemia (low blood sugar). “What I’ve found, of course, is to educate my friends and family before I need them,” she says. “That way, when I’m getting low, I don’t have to explain what I need from them.”

KNOW your pharmacist.

Having someone who knows every medication you’re taking can help you to avoid dangerous side effects and interactions, Ross explains. Ordering all of your meds from one pharmacy is ideal, but you also can take a list of your medications as well as vitamins, supplements and herbal remedies to a pharmacist for review.