Nora Saul, a registered dietitian and diabetes educator and manager of nutrition services at the Joslin Diabetes Center in Boston, is a registered dietitian and diabetes educator.
He provides a list of “healthy habits” for people with type 2 diabetes to guide them through their day.
Checking blood glucose levels
Most people with type 2 diabetes need to take their blood glucose at least once a day, “and that’s the minimum,” Nora said.
The frequency of blood glucose testing depends on the treatment plan; for example, patients who use insulin 4 times a day need to test their blood glucose more often, including before each meal.
Brush and floss twice a day
Patients may not think about it, but it’s very important for people with diabetes,” Nora said, adding that if the teeth are diseased or infected (such as inflamed gums), it can lead to elevated blood sugar.
“If blood sugar is elevated, there’s also more sugar in the saliva and mouth, causing bacteria to grow more easily in the mouth.”
If you don’t brush and floss regularly, it can lead to more cavities and gum disease.
Check your feet
Diabetes can diminish the pain in a patient’s feet, and wounds and blisters can evolve into difficult-to-treat conditions if the patient doesn’t notice them.
Check the feet carefully for blisters, cuts, scrapes, bruises, redness, or swelling, and consult a doctor if you find any problems.
Carry diabetic foods with you
If your doctor recommends carrying carbohydrate-containing foods with you to treat hypoglycemia, be sure to keep the food in an easy-to-reach place.
These foods can be glucose tablets, jelly beans, gummy bears, jams (jellies), fruit juices (regular sodas that are not for weight loss), and if you use an insulin pump, you should also check daily to make sure you have the backup foods you need.
Staying active
Ideally, people with diabetes should get at least 150 minutes of moderate to vigorous aerobic exercise a week, Nora said, “preferably something that raises the heart rate,” and even housework and gardening can be beneficial.
Eat more fruits and vegetables
Eat at least 2 servings a day of non-starchy vegetables, especially leafy greens, Nora said, “including spinach, kale, tang lettuce, cabbage, etc., which are very low in calories and rich in vitamins, minerals and antioxidants.
Fresh fruit should be eaten daily, and fresh fruit is preferable to dried fruit or fruit juices, which can raise blood sugar too high.
Think twice before eating
Ask yourself: Why are you eating? Is it because you are hungry, nervous, anxious? Or is it because you’re bored? Or is it purely to enjoy the food? Many times, if they stop to figure out what they’re doing, they’re halfway there,” Nora said, “and of course, people with diabetes can occasionally gorge themselves.