Getting on Track With Diabetes


Diabetes is hard and it’s certainly not getting easier any time soon.

It’s not impossible, but diabetes does require a bit of effort.

Instead of waking up with dread each morning and letting the disease control you, why not learn to control it and embrace the challenges ahead.

An investment in time, even a few minutes, can pay off in the long run.

Starting the day focused helps to establish a clear path that leads to better overall management.

How To Start The Day

Know The Situation And Your Numbers. You never know what may have happened over night so it’s important to know what you’re dealing with right from the start. This is where a Continuous Glucose Monitor (CGM), like the FreeStyle Libre, can really help. The FreeStyle Libre gives you accurate minute-by-minute data along with a trend arrow that can tell where you’re headed. All before you get out of bed or take that first sip of coffee. Checking your blood sugar each morning helps to give you a baseline that you can use for the rest of the day. A CGM also allows you to set alarms so that if something happens overnight it will wake you up along with up to ten other people in your support system. This not only gives peace of mind but helps to avoid waking up to any unknown stressors.

Develop A Routine. Developing a routine that you can stick to over time is key. It’s important to create a daily habit that you can live by. Daily routines can consist of a number of elements from taking your medication at the same time every day to eating regularly to creating an exercise schedule. Consistency is a vital component to proper diabetes management.

Be Prepared. Since you never know when blood sugar spikes can occur, it’s important to be prepared. Keep healthy snacks and supplies handy and on the ready. Do things that will help you be prepared like packing your lunch the night before, laying out exercise clothes, making a list of things to do, or entering items in a calendar. Put medicine in a prominent place. Write reminders and place post it notes on the bathroom mirror.

Eat A Balanced Diet. “Eating regular meals will help keep your blood sugar levels steady, skipping them and then binging later can cause spikes — morning, noon, or night.”1 Living with diabetes doesn’t mean giving up favorite foods completely. Eating in moderations is the key. The plate method is an easy way to make sure you’re eating a balanced meal and can help control blood sugar. Always try to make sure your plate is filled with 50% vegetables, 25% starch and 25% protein. Check levels often and then go from there when deciding what to eat next.

Exercise Regularly. Physical activity allows your body to burn calories and create the energy it needs to maintain a healthy lifestyle. Staying active is beneficia. It allows you to keep your weight in check, lowers blood sugar, and gives you more energy. It’s important to keep moving and stay active each and every day. “For people with diabetes 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.”2

Relax And Destress. Stress is a major factor in creating diabetes complications. Reducing stress is key. Make some time at the end of each day to relax, reflect and destress. Taking time out every day for yourself is an integral part of managing stress, staying healthy and controlling diabetes.

Get Some Sleep. The amount of sleep needed varies depending on age, health, stress levels, social life, line of work and a host of other factors. Most studies, however, report that “the average adult needs 7 to 9 hours of sleep per night.”3 You may need more or less than this so it’s important to listen to your body and create the schedule that is right for you.

Staying on Track Getting and staying on track isn’t easy. Diabetes is unpredictable and every day is different. There are highs and lows and ups and downs, and that is why diabetes is often compared to a roller coaster. But why not buckle in, get prepared and be ready instead of being surprised. It’s normal to feel overwhelmed about managing diabetes, especially when life gets away from us. That is why Quest Health Solutions is here. Our mission is to create awareness and provide support and education to our patients and healthcare providers. By working together, we can all learn how to take control of diabetes. Whether you’re a patient, healthcare provider, diabetic educator or a loved one looking for more information, we are here to support you. To learn more, contact us 1-800-993-9996, email ben@questhealthsolutions.com or schedule an appointment today. In the meantime, please continue to check our blog for more information and let us know about any topics you would like to learn more about in the future.

1. (2018) Type 2 Diabetes: A Morning to Night Routine to Keep Your Blood Sugar Stable Aroun the Cloud. Available at click here accessed on 27 June 2022.

2. (2020) Harvard Health Publishing Harvard Medical School. Available at click here accessed on 28 June 2022.

3. (2019) Mayo Clinic. How Many Hours of Sleep are Enough for Good Health? Available at click here accessed on 28 June 2022.