Blog - Diabetes Management
6 Healthy Habits for Managing Diabetes
Year-round
Changes in lifestyles and daily routines are part of everyday life. For people living with type 1 or type 2 diabetes, keeping up with these changes is important. Regularly reviewing and updating your diabetes management strategies helps avoid blood sugar, also called glucose, fluctuations. Let’s explore six habits you can add to your diabetes care and how they’ll help you better manage your diabetes.
1. Set Glucose Goals
Diabetes management is all about maintaining healthy glucose levels. That typically means fewer highs (hyperglycaemia), fewer lows (hypoglycaemia), and more time spent in your target glucose range. But how can you keep track of it all to set goals for improvement?
Your HbA1C is one way to measure your average glucose over three months. However, HbA1C doesn’t provide details about when or how
often your highs and lows occur.1 That’s where time in range (TIR) comes in.
often your highs and lows occur.1 That’s where time in range (TIR) comes in.
Often your highs and lows occur. That’s where time in range (TIR) comes in.TIR is the amount of time you spend in your target glucose range, which you determine with your doctor and is usually between 3.9–10.0 mmol/L2. Studies have shown that spending more time in range can lower and improve your HbA1C overall,3 and reduce the risk of diabetes complications.4
More TIR is made possible by continuous glucose monitoring (CGM) devices, like Dexcom CGM Systems,5–9 that constantly measure your glucose levels.5 This allows you to see exactly when spikes or dips occur and how long you’re within range. Speak with your doctor about how you can use these numbers to set realistic goals to improve your TIR. Some CGM devices even offer goal-setting functions to help you set benchmarks and track your progress, like Dexcom Clarity* —an easy-to-use data reporting app that works with your Dexcom CGM.
2. Meal Prep Diabetes-Friendly Foods
Food plays a crucial role in balancing blood sugar. Carbs are especially important because your body converts them into glucose.6 Too many carbs could cause a glucose spike, while not enough could cause hypoglycemia. For people living with diabetes that makes mealtime much more complex.
Understanding which foods impact your blood sugar and meal-prepping in response is a proactive way to avoid the glucose roller coaster. Focus on preparing foods that keep glucose stable, like vegetables, whole grains, and protein. When in doubt, use the American Diabetes Association (ADA) plate method:
- Fill half your plate with nonstarchy vegetables (e.g., green beans, broccoli, cauliflower).
- Fill one-quarter of your plate with lean protein (e.g., chicken, turkey, beans, tofu).
- Fill the last quarter of your plate with carbohydrates (e.g., brown rice, pasta, potatoes).
Dexcom CGM Systems, like the Dexcom G7, can show you how certain foods impact your glucose levels. You can then set goals to eat less of those foods and replace them with healthier ones. It’s also important to stay mindful of hypoglycemia and always have snacks available, like a bag of nuts or a juice packet, in case they're needed.
3. Get Into an Exercise Routine
Staying active is good for your health no matter what. It’s especially important for people with diabetes because exercise helps your body use insulin better while lowering your blood pressure.7
It’s recommended that people with T2D aim to do 150 minutes of moderate-intensity physical activity per week.8 Focus on finding a healthy mix of cardio and resistance training. That doesn’t mean spending hours at the gym. It could be as simple as mowing the lawn for 20 minutes or going on a 30-minute walk. Form habits by setting specific times for exercise, like in the morning or after work.
CGM devices can help you better understand how physical activity affects your glucose levels so you can choose the best exercise for you and monitor your glucose as you move.
4. Build Healthy Work Habits
Studies show that many people with diabetes prioritise their work schedule over glucose management for fear of being criticised or treated differently.9 Meanwhile, they put themselves at risk for high blood sugar levels and long-term complications.
Focus on forming work habits that support your diabetes care. Take regular breaks to move your body and monitor your sugar levels. Use the Dexcom app to check glucose levels on your compatible smart device or receiver† so you can make adjustments quickly and effectively.
If you struggle to take breaks, try setting timers throughout the day or coordinating activities with coworkers to hold each other accountable. Most importantly, talk to your managers about how they can better support you.
5. Make Time For Self-Care
Prioritising your health goes beyond the workplace. It’s important for people with diabetes to manage their stress and mental health at home too. Stress releases hormones in the body, making it harder for insulin to work properly.10 It’s been found that stress may contribute to the development of T2D.11
To better manage your stress, make time every day for the things that matter to you—whether it’s your favourite hobby or enough hours of quality sleep. Prioritise activities that are proven to decrease stress and lower blood sugar, like yoga, mindfulness and meditation.12 Use a CGM device to check your glucose levels regularly so you have one less thing to stress about in your day.
6. Schedule Your Diabetes Clinic Visits
Regular clinical check-ups are crucial for people with diabetes to stay on top of their condition.
How often should you check on your diabetes?
- Daily (at-home): People with diabetes should check their glucose levels every day using some form of glucose monitoring, like a blood glucose meter (BGM) or a CGM system. With T2D, your daily check-up should also include examining your feet for infections or sores.
- Every three months: If you’re newly diagnosed, you should take an HbA1C test at the clinic every three months to determine how well you’re managing your blood sugar.
- Every six months: Once your condition is stable, you should get your HbA1C checked every six months.
- Annually: Every person with diabetes should visit the clinic once a year to get their feet, eyes, blood pressure, cholesterol, and kidneys checked for signs of diabetes-related complications such as heart disease or nerve damage.
Dexcom Clarity* can help you identify patterns in your glucose levels and what behaviours impact them. You can also share important glucose data and detailed reports with your doctor§ so you can work together to improve your diabetes management plan.
Use CGM Technology to Manage Glucose Levels
Unlike BGMs, CGM technology like Dexcom G7, Dexcom G6, and Dexcom ONE+ can measure glucose levels up to every 5 minutes throughout the day and night. You can see exactly how your glucose levels are changing over time and predict where they are heading—without routine finger pricks‡ or scanning. This means fewer hyperglycaemic or hypoglycaemic events, more time spent in your target glucose range5–9 and greater control over your diabetes management.
Meet Your Glucose Goals in 2024
By prioritising a healthy diet, exercise, self-care, and incorporating regular glucose monitoring into your routine, you can feel your healthiest all year long.
* An internet connection is required to send data to Dexcom Clarity.
† Display devices sold separately. For a list of compatible smart devices, please visit www.dexcom.com/compatibility.
‡ Finger pricks required for diabetes treatment decisions if symptoms or expectations do not match readings.
§ Patient must first sync their Dexcom CGM data with the Dexcom Clarity app and consent to share their data with their healthcare provider.
1 ElSayed NA, et al. 6. Glycemic Targets: Standards of Care in Diabetes-2023. Diabetes Care. 2023;46(1):S97-S110. doi:10.2337/dc23-S006.
2 Diabetes.org.uk. Time in Range. Accessed November, 2023. https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/time-in-range.
3 Vigersky RA, et al. The Relationship of Hemoglobin A1C to Time-in-Range in Patients with Diabetes. Diabetes Technology & Therapeutics. 2019;21(2):81-85. doi: 10.1089/dia.2018.0310.
4 Time in range. DiaTribe. August 16, 2023. Accessed 9 May 2024. https://diatribe.org/understanding-diabetes/time-range.
5 Beck RW, et al. JAMA. 2017;317(4):371-378.
6 Welsh JB, et al. J Diabetes Sci Technol. 2022:19322968221099879.
7 Aleppo G, et al. Diabetes Care. 2021;44(12):2729-2737.
8 Beck RW, et al. Ann Intern Med. 2017;167(6):365-374.
9 Lind M, et al. Diabetes Care. 2021;44(1):141-149.
10 American Diabetes Association. About Diabetes: CGM & Time in Range. Accessed 30 November 2023. https://diabetes.org/about-diabetes/devices-technology/cgm-time-in-range.
11 Diabetes.org.uk. Carbohydrates and diabetes: What you need to know. Accessed 30 November 2023. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes.
12 Harvard Health Publishing, Harvard Medical School. Staying healthy: The importance of exercise when you have diabetes. August 2, 2023. Accessed November 2023. https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes.
13 The Centers for Disease Control and Prevention. Reviewed 3 November 2022. Accessed 30 November 2023. https://www.cdc.gov/diabetes/managing/active.html.
14 Ruston A, et al. Diabetes in the workplace - diabetic's perceptions and experiences of managing their disease at work: a qualitative study. BMC Public Health. 2013;13:386. Published 2013 Apr 25. doi:10.1186/1471-2458-13-386.
15 Diabetes.org.uk. Stress and Diabetes. Accessed 30 November 2023. https://www.diabetes.org.uk/guide-to-diabetes/emotions/stress.
16 Sharma K, et al. Stress-Induced Diabetes: A Review. Cureus. 2022;14(9):e29142. Published 2022 Sep 13. doi:10.7759/cureus.29142.
17 Priya G, et al. Mind–Body Interactions and Mindfulness Meditation in Diabetes. Eur Endocrinol. 2018;14(1):35-41. doi: 10.17925/EE.2018.14.1.35.
† Display devices sold separately. For a list of compatible smart devices, please visit www.dexcom.com/compatibility.
‡ Finger pricks required for diabetes treatment decisions if symptoms or expectations do not match readings.
§ Patient must first sync their Dexcom CGM data with the Dexcom Clarity app and consent to share their data with their healthcare provider.
1 ElSayed NA, et al. 6. Glycemic Targets: Standards of Care in Diabetes-2023. Diabetes Care. 2023;46(1):S97-S110. doi:10.2337/dc23-S006.
2 Diabetes.org.uk. Time in Range. Accessed November, 2023. https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/time-in-range.
3 Vigersky RA, et al. The Relationship of Hemoglobin A1C to Time-in-Range in Patients with Diabetes. Diabetes Technology & Therapeutics. 2019;21(2):81-85. doi: 10.1089/dia.2018.0310.
4 Time in range. DiaTribe. August 16, 2023. Accessed 9 May 2024. https://diatribe.org/understanding-diabetes/time-range.
5 Beck RW, et al. JAMA. 2017;317(4):371-378.
6 Welsh JB, et al. J Diabetes Sci Technol. 2022:19322968221099879.
7 Aleppo G, et al. Diabetes Care. 2021;44(12):2729-2737.
8 Beck RW, et al. Ann Intern Med. 2017;167(6):365-374.
9 Lind M, et al. Diabetes Care. 2021;44(1):141-149.
10 American Diabetes Association. About Diabetes: CGM & Time in Range. Accessed 30 November 2023. https://diabetes.org/about-diabetes/devices-technology/cgm-time-in-range.
11 Diabetes.org.uk. Carbohydrates and diabetes: What you need to know. Accessed 30 November 2023. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes.
12 Harvard Health Publishing, Harvard Medical School. Staying healthy: The importance of exercise when you have diabetes. August 2, 2023. Accessed November 2023. https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes.
13 The Centers for Disease Control and Prevention. Reviewed 3 November 2022. Accessed 30 November 2023. https://www.cdc.gov/diabetes/managing/active.html.
14 Ruston A, et al. Diabetes in the workplace - diabetic's perceptions and experiences of managing their disease at work: a qualitative study. BMC Public Health. 2013;13:386. Published 2013 Apr 25. doi:10.1186/1471-2458-13-386.
15 Diabetes.org.uk. Stress and Diabetes. Accessed 30 November 2023. https://www.diabetes.org.uk/guide-to-diabetes/emotions/stress.
16 Sharma K, et al. Stress-Induced Diabetes: A Review. Cureus. 2022;14(9):e29142. Published 2022 Sep 13. doi:10.7759/cureus.29142.
17 Priya G, et al. Mind–Body Interactions and Mindfulness Meditation in Diabetes. Eur Endocrinol. 2018;14(1):35-41. doi: 10.17925/EE.2018.14.1.35.