Control your diabetes: Just make 1 change a week

Type 2 Diabetes is a complicated disease that can affect multiple body organs and processes. It is also a progressive disease, meaning it will get worse over time. However, the better blood sugar control you can maintain, the progression of the disease seems to be slowed.

It is never too late and there is no "good" time of the year. The holidays are upon us, so now is a good time to change some of the old habits, one at a time, and help yourself through the holidays.

Diabetes consists of eight core defects in the body, involving liver, muscle, kidney, adipose (fat) tissue, pancreas and intestines. As diabetes progresses, more of these defects become active. Most of the medications we have available for diabetes address one of these defects. So, when the doctor says we need to add another medication for your diabetes, he/she recognizes that there may be another defect that is causing your higher blood sugars.

But, have no fear, it is a good time to start making a change or two.

Now that our temperatures are more moderate, we need to incorporate 20-40 minutes of physical activity into our daily schedules. Moving is so important for a lot of bodily functions: blood pressure, blood sugar, cholesterol, and weight control. Use your calendar to schedule in the time and activity for the upcoming week. Your body does not need or benefit from a day off, so schedule something active every day.

Plan ahead for your meals. Have sources of protein available for all meals (egg, chicken, fish, tuna, cottage cheese, peanut butter).

Buy vegetables, wash them, cut them and put in small containers or baggies at eye level in your frig. They will get eaten more.

Use a smaller plate for mealtimes. Put vegetables and salad on ½ plate, then add protein to ¼ of plate. The other quarter is for the starchy foods (rice, potato, pasta, etc). (Limit to 3 (1/2 cup servings) per meal.

This plate method seems to be very helpful for patients to be able to plan their meals, eat appropriate amounts and balance their meals. For more information on the plate method, see www.choosemyplate.gov.

Susan Smith, Ph.D., CDE, is a nationally Certified Diabetes Educator (CDE) and a specialist in the field of diabetes since 1988. Since 2002 she has worked with patients individually through all of the internal medicine and family practice providers at Visalia Medical Clinic. Susan also leads the monthly diabetic support groups, which are open to non-VMC patients and family member