7 Type 2 Diabetes Self-Care Tips

When Lisa was diagnosed with type 2 diabetes in 2012, she was prescribed Metformin to help with her A1C. But Lisa continued to struggle with diet, exercise, fatigue, and arthritis. Lisa felt like she needed new insights not only on how to manage her type 2 diabetes, and how to practice good self-care as a person newly diagnosed with a chronic condition.

Diabetes can’t be cured, but it can be reversed and managed. A well-rounded Type 2 diabetes self-care plan is crucial to achieving better physical and mental health. If you have been diagnosed with Type 2 diabetes, follow these self-care tips to put yourself on track towards better physical and mental health.

Establish your "why"

Before getting granular about how to manage type 2 diabetes, ask yourself: Why does this matter to me? For instance, you may want to lower your A1C levels to a normal range to improve your health and be around to watch your grandkids graduate high school. Understanding your “why” can keep you on track, and help you adjust your goals as you progress in your metabolic journey.

“Whys” aren’t set-it-and-forget-it. Consider the above example, once your grandkids graduate high school, you’ll want to find a new reason to stay motivated. That’s why you should regularly revisit and, if needed, refresh your reasons for losing weight or lower your A1C. Perhaps instead of being motivated for family, you’ll decide your new ‘why’ is because you love how much your energy levels have improved, or the way your clothes fit. 

Stay educated and find a  personalized care team

The National Institutes of Health and peer-reviewed journals like Diabetes can provide excellent insights on managing diabetes, lowering blood sugar, and consuming a nourishing diet. However, even the best studies are based on averages, and every person is different. Enter the need for finding a personalized diabetes care team,

You want to find a team that looks at your personal data and helps you adjust your type 2 diabetes self-care approach, like the individualized coaching Virta provides. To stay educated (about yourself) and provide useful data to your care team, you’ll want to take steps like monitoring your:

• Blood sugar
• Mood
• Energy
• Hunger
• Chronic pain and improvements in other underlying conditions

As you learn more about what’s best for your body, you’ll be able to make informed decisions in all aspects of your life, such as at the grocery store.

Seek support

Diabetes burnout is real, so it’s important to do as much as possible to manage and reduce your stress levels while keeping your A1C levels under control. Good ways to do this include:

• Diaphragmatic breathing, which research suggests is an easy way to lower stress 
• Sleeping 7+ hours per night to restore the body and mind (Many people with diabetes experience sleep struggles. You might benefit from a sleep study to rule out sleep apnea.)
• Putting monthly meet-ups with friends on your calendar so it’s part of your regular schedule.
• Bringing a co-worker or friend whose office is nearby along for post-meal walks.
• Having weekly Zoom dinners with loved ones who live far away.
• Pursuing a hobby or volunteering.
• Attending therapy to develop stress-management tools.

You’ll notice that many of these involve social support. Connection with family and friends is also important and can boost mental health. Additionally, support from family and friends can improve your physical well-being. Life is busy, though. Some simple ways to carve out time to connect with others are:

Get out and exercise 

Exercise can be an effective tool for losing weight, strengthening your health, and improving your mood. The American Diabetes Association and American Heart Association recommend 150 minutes of moderate-intensity weekly physical activity. The AHA defines moderate-intensity activity as something that increases heart rate and breathing but allows you to keep talking. 

Exercise may feel intimidating, but some tips to help you stay in the game include:

• Starting gradually, such as with two brisk 10-minute post-meal walks around the office or block.
• Trying several options and choosing the one or two workouts you like most to increase the odds you’ll stick with it.
• Enlisting friends as exercise buddies or signing up for group classes.

Celebrate small wins

You may have big goals, such as a weight range in mind or significantly lowering your A1C. But they can feel overwhelming. Try breaking down large goals into smaller ones and celebrating little diabetes home care victories along the way. 

Need some ideas? You can celebrate small wins by:

• Booking a spa or salon treatment, such as a massage or manicure
• Buying clothes to fit your new body
• Taking time to journal and reflect on your progress and feelings
• Using your newfound energy to plan and have fun on a vacation
• Taking 10 seconds to say, “That was hard, but I did it.”

See your doctor or diabetes care team regularly

Diabetes self-care can help you manage your condition, but you’re not in this alone. Regular visits to your care team — usually about every three months — will ensure your diabetes home care routines work well for you. Your doctor will also check your A1C at least twice per year. 

While you should feel comfortable calling your team with questions any time, these appointments offer built-in time to address concerns and brainstorm new ways to manage your condition best. 

The Takeaway

Learning how to manage type 2 diabetes can feel overwhelming. While there are several medication options — which can have their place — implementing type 2 diabetes self-care practices helps you take control of your health. Establishing a why is a crucial diabetes home care step. Exercising, managing stress, and connecting with family and friends are also important. Regular visits to your doctor will ensure you’re on the right track, and it’s key to find personalized support. If you have prediabetes or type 2 diabetes and want customized, holistic, healthy lifestyle plans, Virta Health may be able to help. By making lifestyle tweaks in a medical setting with supportive resources like 1:1 virtual coaching, you can grab control of your health and feel like your best self. See if you’re eligible for Virta Health here.