Managing Diabetes and keeping blood sugar levels in check is not an easy task and many patients don’t even know where to start. It takes several moving parts and pieces that must continually be monitored to even begin to accomplish this task, and even then, it continues to be a lifelong journey that needs to be addressed daily. It can be daunting and overwhelming, but a strong support system of healthcare professionals and access to Diabetes education is key. A network of family, friends and loved ones to help keep patients in check is also vital to properly managing Diabetes.
Patients may feel like they don’t have control of their Diabetes and that is completely normal and to be expected. But, teaching patients that making a few simple changes to certain behaviors and habits will allow them to gain control of a disease that can easily get out of control. And, it’s really not as difficult as it may seem.
All it takes is assessing two simple elements that are essential in everyone’s life – diet and exercise. Each is equally important and necessary whether someone is dealing with Diabetes or not. But, someone living with Diabetes can actually gain control by simply monitoring both in combination with a Continuous Glucose Monitoring system (CGMs) and here’s how.
First, a quick recap on how a Continuous Glucose Monitoring System works and why it is pivotal in creating the foundation for successfully managing and controlling Diabetes. A small electrode is placed under the skin and held in place with an adhesive that takes glucose readings on set intervals. A transmitter attached to the electrode sends data to a separate unit or smart device. Patients simply swipe a handheld reader over the sensor for a one-second scan to receive data. Each scan provides a current glucose reading, a trend arrow and an 8-hour history. Patients can easily track daily patterns, ranges and targets and can even receive alerts when they are trending high or low and this is what makes a Continuous Glucose Monitor the key component to monitoring how diet and exercise affect everything.
DIET AND DIABETES
In a world where things seem uncontrollable, patients should take advantage of the few things they can control and one of those is diet. One way to take control is to create a food diary so patients can “see” what they are eating and write down how what they eat affects blood sugar levels and weight. Information is key and seeing is truly believing. A food diary is only as good as the information that is being entered so it’s imperative that patients write notes as soon as possible and if they can’t then they should snap a quick picture so they can remember every detail of their diet for that day. Factors like time of day, portion size, and type of food all play a pivotal role in managing Diabetes. Planning meals in combination with Continuous Glucose Monitor results helps to take the guesswork out of the mix. By tracking how food affects them, patients can plan ahead and around meals and adjust, as necessary. It gives freedom and flexibility to eat more of what they want, understand what’s going to happen, and then change future plans based on those results.
Knowing what to eat is often the most difficult part of Diabetes so here are a few suggestions to help patients achieve success:
- – Eat several small meals throughout the day to help control levels tracking progress along the way with a CGMs. Restaurant sized portions can always be split in half and saved for lunch the next day.
- – Overeating can affect blood sugar levels. Patients can always monitor and add an extra snack later after they assess results if they are still hungry.
- – Suggest proper plate ratios – 50% vegetables, 25% starch and 25% protein to promote healthy eating and maximum control.
- – Monitor drinking vs. eating – coffee drinks, juices and sodas can easily rack up calories and sugar. Eliminating unnecessary calories and replacing with water will make a huge impact. Drinking a full glass of water with each meal also helps.
- – Eat more fiber, like broccoli, which stabilizes blood sugar and maintains regularity.
- – Stay away from processed foods like cookies, cakes and frozen, pre-made meals. If your patients indulge, they can track results with their CGM and adjust snacks as needed with healthier alternatives.
- – Slow down. Patients who chew more slowly and are mindful of what foods they are putting into their bodies have more chances for success.
EXERCISE AND DIABETES
“For people who have Diabetes—or almost any other disease, for that matter—the benefits of exercise can’t be overstated. Exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improves general well-being. There are added benefits for people with Diabetes: exercise lowers blood glucose levels and boosts the body’s sensitivity to insulin, countering insulin resistance and has been linked to lowering HbA1C values in people with Diabetes.”
There is no doubt exercise can help but it can also hurt if the exercise is too strenuous or puts a strain on the body. A Continuous Glucose Monitor can help control that and help patients monitor how each activity affects their levels. Plus, CGMs like the FreeStyle Libre, are so discreet they allow patients to live an active and healthy lifestyle and monitor their progress along the way. Here are a few tips to help patients get control of their Diabetes through exercise:
- – Any movement is better than no movement. Encourage patients to exercise at any moment even while watching TV. Multi-tasking and using arm weights is better than just sitting idly on the couch.
- – Instead of snacking on unnecessary food, encourage patients to go for a walk around the block. Again, any movement is better than no movement.
- – Walk. Walk. Walk. Encourage patients to park farther away from the store or take the stairs instead of the elevator.
- – Find a partner. Exercising with a friend is more fun and patients who have a good support system tend to have a more positive outcome.
GAINING AND MAINTAINING CONTROL
No one said it would be easy, but once patients realize that they are in control of their own outcomes through diet, exercise and their Continuous Glucose Monitor then the hard part is over. It does take daily effort, a strong support system and continual education. There are many resources available and at Quest Health Solutions, our patients our are #1 concern. We are committed to providing education and vow to be your resource when it comes to Continuous Glucose Monitors and Diabetes education. To learn more about how CGMs can be used to monitor diet and exercise, contact us at 1-877-888-7050 Option 3, Ext. 1011 or email ben@questhealthsolutions.com .
1. Harvard Health Publishing Harvard Medical School (2020) accessed on 28 October 2020, Click Here.