HopeHealth: 10 Simple Strategies for Better Glucose Control

10 Simple Strategies for Better Glucose Control

story by Kitty Finklea, RD, AFAA-CP, Registered Dietitian, HopeHealth

For most, eating is not very complicated, but for the more than 34 million people living with diabetes, there is much more to think about. Every meal impacts glucose levels in the blood and, if not monitored and controlled, can adversely affect their health.

You see when we eat, glucose levels increase to provide energy to the cells in the body, however, for people with diabetes, there isn’t enough insulin or the insulin isn’t working properly to keep glucose in a healthy range. Ideally, a pre-meal glucose goal is in the 80-130mg/ dl range and the post-meal goal is less than 180mg/dl. For those with diabetes, why is keeping glucose/blood sugar from going too high important? Keeping glucose from going too high helps prevent long-term complications such as strokes, neuropathy, heart, kidney, and eye disease. Plus, people feel better physically when blood sugars are in a healthier range.

Here are 10 tips to help control glucose levels:

1 Take diabetes medications as directed. Make a schedule and don’t skip doses. Talk to your provider if you’re having problems, as there are lots of options for diferent diabetes medications. Schedule work breaks to accommodate your needs. 2 Test your glucose daily. Knowledge is power! You can use a blood sugar meter, or talk to your provider to see if you are eligible for a continuous glucose monitor. It is also important to talk to your provider about how often to check your glucose levels. 3 Eat on a schedule. Regular meals and snacks will help keep glucose levels steady. Set a timer to keep you on track, and keep healthy snacks on hand at work. 4 Keep carb intake consistent. Carbohydrates fuel the body by raising glucose. Aim for 30-60 grams of carbs per meal to keep glucose levels from getting too high. 5 Have a plan when dining out. It’s easy to eat too many carbs when dining out. Review the menu ahead of time and have go-to choices at restaurants you frequent. Go to lunch with coworkers who also enjoy healthier options and ask about their recommendations.

6 Move more. Find some type of movement you enjoy and do it regularly – walking, biking, swimming, dancing, etc. Movement helps keep glucose levels in better control! Aim for 150 minutes of activity each week and keep it fun – you’re more likely to stick with it and keep moving! 7 React to signs of low glucose levels. The most common reason for low glucose levels is incorrect timing of a meal or snack when taking diabetes medications. If you feel the warning signs, such as sweaty or shaky, check your glucose. If its below 70, eat 15 grams of carbohydrate, such as 4 ounces of juice. After 15 minutes, test again. If your glucose is still below 70, have another 15 grams of carbohydrate. 8 Keep records and watch trends. Most glucose monitors have a memory. Use this feature to watch for high or low trends in your glucose levels. This can help you figure out how to improve. Take the statistics to your provider to discuss at each visit. 9 Enlist support. Find family, friends, and coworkers who can help support your lifestyle of eating healthy and moving more. Support is key to help stay on track! 10 Avoid shame, blame, and guilt. Managing diabetes is a full-time job, and we all have times when things don’t run smoothly. Instead of feeling shame, blame, or guilt, look at things objectively, and make a plan to get back on track!

If you are concerned about how to manage your glucose levels, reach out to your primary care provider for a referral to the Diabetes Self-Management Education and Support program. Take steps to manage your health - You’re worth taking care of!

360 NORTH IRBY ST. FLORENCE 843.667.9414 | HOPE-HEALTH.ORG

Kitty Finklea, RD, AFAA-CPT

Kitty Finklea, RD, AFAA-CPT is a registered dietitian/nutritionist at HopeHealth Diabetes Center at the HopeHealth Medical Plaza in Florence and a certified personal trainer. She received a degree in dietetics from Winthrop College. Ms. Finklea specializes in diabetes, weight management, and eating disorders. She enjoys helping clients and families achieve their goal of optimal health and energy.