I wish I could tell you that I knew exactly what to do.
I wish I could tell you I jumped in with both feet.
I wish I could tell you I have this all figured out.
In reality it took me months to accept my type 2 diabetes diagnosis and begin to follow my primary care provider’s advice. I was in denial, I felt healthy and I was happy. I instantly began trying to convince myself that I was still in control. If I was in control I didn’t have to deal with the emotions that tried to creep in, of everything spiraling out of control. I remember thinking, I should have just waited a couple months to get my lab work drawn, so I had time to be more active. Who gets their lab work drawn in March? What did I expect when I had been stuck inside eating bon bons and Cheetos all winter? I told myself I just need to workout more and warm weather would bring more motivation to walk regularly.
How could I let myself become diabetic? I was ashamed and I felt so alone in my journey. My husband was by my side, but he didn’t truly understand. It felt like no one could understand. I lacked the motivation to push myself. I didn’t know where to start or how to move forward.
Truth is, I didn’t do this to myself! Granted I haven’t always made the best choices when it came to food and exercise, but diabetes is a disease and it was time to face reality. Type 2 diabetes isn’t going to define who I am, but I am going to have to learn to live life as a type 2 diabetic. That realization empowered me, it put the reins back in my hands and I started to take the first steps to take control of my type 2 diabetes.
Looking back over the past few months there were distinct actions I took to take control of my type 2 diabetes. I recommend that everyone focus on these areas to make the necessary lifestyle changes needed to live life as a type 2 diabetic.
Become Your Own Health Advocate
Type 2 diabetes does not define you. You have nothing to be ashamed of and this diagnosis does not make you a failure. Our bodies are complex systems and no two diabetics are the same. Now that you have been diagnosed with type 2 diabetes it is important that you become an advocate for your health.
Ask Questions.
Don’t be afraid to ask questions. As a newly diagnosed type 2 diabetic our heads are swirling with questions and confusion. You may not know the questions to ask or where to begin. A good question to start with is asking your provider “what should I focus on?” Understanding your top goals will help you stay focused and know what direction to go.
Understand Your Diagnosis.
Make sure you understand type 2 diabetes. Ask your provider or search credible sources to become knowledgeable and gain confidence as you begin living life with diabetes. Visit my page, “What Is Type 2 Diabetes” for basic information on Type 2 Diabetes.
Build a Relationship with your Primary Care Provider.
Your doctor is your health advisor. They take all the facts, from information obtained from you and diagnostic testing data, and provide you with a diagnosis and recommendations. The relationship between a doctor and patient should be one of open communication, honesty, and trust. Find a Primary Care Provider that you feel you can have a good relationship with and work together to create a treatment plan that will help you meet your health care goals.
Make Simple Lifestyle Changes
Our initial reaction is to change all at once. Whether it be medical professional advice or searching the web, the information on Type 2 is vast and overwhelming. It is impossible to be successful in making lifestyle changes if you try to change everything at one time. You will fail. Identify changes that come easier for you and make them part of your everyday routine.
Track Your Diet and Exercise.
The easiest way to identify areas you need to improve your diet and exercise is to become aware of where you are today. By tracking your meals and activity you will start to identify foods you need to eliminate. In the day of technology there are a multitude of free apps that will make tracking diet and exercise easy. I have used MyFitnessPal, Lose It!, and Cronometer. The key is to find one that meets your needs.
Identify Diet Changes.
Changing your diet all at once is overwhelming and unsustainable. With your provider or a dietician, identify what areas of your diet you need to focus on improving. Reducing carbs and eliminating sugar is key and it doesn’t have to be complicated. Switch to a basic diet of lean proteins and vegetables that you are familiar with and already like to eat. Small daily changes will lead to making good diet choices long-term.
Increase Activity.
Gradual increases to activity can impact your diabetes and overall health. Start tracking your steps and find ways to increase your daily steps each day. Walking, stretching, and yoga are good low impact, moderate exercises to consider. Parking a bit further away, taking the stairs, or walking around the block can make a difference in your overall health and 20-30 minutes of moderate exercise a day can lower blood sugar.
Drink Water.
Water is essential for diabetics! Not only does it not increase your blood sugar, it will also help lower blood sugar through hydration and eliminating excess glucose in the body. Focus on replacing sugary drinks with zero sugar options, and increasing your daily water intake. There are a variety of zero sugar flavor enhancers, if you need a little flavor to help you get through the day.
Seek Community & Support
Reach Out to Others.
Share the news of your diagnosis with a close family member or friend, allow them to support you and help you on your journey. If you are not comfortable confiding in friends and family, reach out to a fellow diabetic who can relate to your new diagnosis and share their knowledge. Finding a local support group or an online support group can help provide a safe space for discussion and information.
Find An Accountability Partner.
Whether your current focus is on diet or exercise, or maybe just overall management of your diabetes, find someone on the same journey. Together help each other push through the struggles. Walking through your journey to a healthier lifestyle with a partner can make the process more bearable and help you meet your goals.
Take Advantage of Resources.
Along with support groups, many communities or online platforms provide diabetic education and nutrition counseling. Speak to your health care provider about local resources available to you. These resources are frequently free or covered by insurance and will help you better understand diabetes and sustainable lifestyle changes.
Becoming an expert on your diagnosis will empower you in your journey with type 2 diabetes and help you to take steps to live a fabulous life with type 2 diabetes.
What were the first steps you made to take your life back after your diagnosis?
