Managing Diabetes: Changing f... Health Article

Many people with diabetes talk about how they've had to "reinvent themselves," and with good reason. Having diabetes makes you reconsider almost everything you do, from the foods you choose and the activities in your day, to the way you interact with others. Sometimes the thought of making all those changes can be overwhelming. That goes for anyone contemplating a healthier lifestyle, diabetes or not.

But the good news is that there are many, many ways to succeed at life change—and millions of people do it every day. The trick is to find what works for you. Luckily, scientific literature documents many successful ways to make that journey.

Take Small Steps

When you have a big goal ahead of you—say, losing 20 pounds or bringing your blood glucose down to normal levels—it's easy to feel defeated right from the start. With such a big target to aim for, it will be a long time before you feel you've made any progress. After a while, that lack of rewarding feedback can make it easier to give up altogether.

A better strategy, say experts, is to break down your goal into smaller, more achievable goals you have control over—such as finding time to take a 10-minute walk each day for a week, eating breakfast every day, or not eating after dinner. Or, if you're trying to count your Carbohydrate Servings and cut saturated fat from your eating plan, try working on just the carbohydrate component until you feel you've mastered it, then move on to watching saturated fat. Goals like these are challenging enough to keep you motivated, but not so challenging that they're out of reasonable reach.

If you think this approach sounds halfhearted, think again. Small changes are often the most powerful of all, because they're the ones we're most likely to stick with. And small changes can produce big results: Just adding a little more activity to your day, for example, might be all you need to bring your blood glucose down to a manageable level. Just losing 10 percent of your body weight can reduce your risk for heart problems as well as improve your diabetes.

Once you reach a goal, you can set another if you like—but be sure to mark the achievement first, with a reward. Taking the time to acknowledge your success makes your achievement all the more real, and motivating. If weight loss is your goal, try rewarding yourself with things other than food—say, a trip to the movies, some clothing you've been coveting or a massage.

Write It Down

One of the most potent weapons for making change can be a pencil—the pencil you use to keep a journal. Studies show that people who keep track of their health behaviors — whether it's tallying the foods they eat each day in a food diary, plotting their blood-glucose levels on a chart or keeping an exercise log—are more likely to reach their goals, even if that's the only thing they do. So, even if you don't feel up to making a big change right now, you're probably able to take this simple and powerful step.

Why are these diaries and journals so effective? Just keeping track of something helps you feel more in control over it, and that can be empowering. Seeing your activities tallied up on a page also helps you identify problem areas and where you need to focus your efforts most effectively. And, if you're making progress, documenting it will give you proof positive that you're making a difference, helping you to stay on track. For all these reasons, food diaries are often the first step in a diabetes-treatment program, as well as in most doctor-recommended weight-loss programs.

Your health-care advisor can get you started on creating your own health journal, but you don't have to have an official document. A simple page-a-day calendar or a small notebook is all you need. Take time each day to write in it—it will soon become a daily habit.

Get the Right Support

The more help you get in your effort to make a change, the better. Such is the foundation of every support group. Knowing who your own supporters are, and how to call on them, can go a long way toward helping you succeed.

Your family is usually your first tier of support, since they are the ones who will be most directly affected by a change in your life. Because of this, they need to be informed of your commitment to becoming healthier, right from the start. Let them know what you plan to do, and that you'll need their encouragement along the way. They'll probably have some concerns and may not always agree with everything you're doing—but they deserve to know what's coming. If there are issues, work on them together to find common ground. If your kids resent you taking time out to go to a health club, for example, they might be appeased if you promise a weekly family bike ride or outing to a roller rink.

Your friends and peers are also an important source of support, especially if there are some "kindred spirits" who are also pursuing similar goals. Just finding a walking buddy you don't want to disappoint by not showing up—or someone to call at 3 p.m. when you're dying for a soft drink—can be tremendously motivating. Perhaps there are people you know who have already achieved some of the goals you're aiming for; consider them role models, with life lessons you can learn from. Another plus: every healthy get-together is another opportunity to build on your friendship, or to just have fun.

If there's no one in your inner circle who shares your get-healthy goals, expand your social horizons. Look in your community directory for health-focused or fitness programs and classes or local walking clubs. To reach other people with diabetes, check with your local hospital or diabetes-education center for support groups.

Overcoming the Obstacles

What's stopping you from getting to your goal of a healthier life? For many of us, it's the same litany of reasons. If you've found yourself saying any of these phrases, here are some helpful ways to answer back.