Action checklist for diabetes

Things to do daily:

• Test your blood sugar (glucose) regularly as directed by your health care provider and write it down in your log book. Test your blood glucose more often when you're sick. Try to keep your glucose level at the recommended range
• Take your medicine as prescribed by your doctor
• Check your feet
• Follow your plan for meals and exercise
• Take care of your eyes, teeth, and skin
• Quit smoking and alcohol
• Try to manage stress as best as you can. You might think about attending a stress management workshop to help you learn better coping methods

Things to do at each doctor's visit:

• Ask about your HbA1c level (i.e. glucose in your blood for last 3 months) and determine your goal for your next visit
• Have your doctor do a visual check of your feet and (if applicable) examine your insulin injection sites
• Have your blood pressure and weight checked. If you're overweight or obese come up with a weight loss plan
• Know what medicines (brand and generic names) you are taking and how they work. Keep a list of your medicines with you at all times
• Discuss your travel plans with your doctor and make sure to bring enough medicine and supplies with you on your trip

Things to schedule at least once a year:

• Have your cholesterol and triglyceride levels checked
• Have your urine checked for protein (microalbumin screen)
• Get a blood test for kidney function (or serum creatinine)
• Have a dental exam every six months
• Visit an eye doctor for a comprehensive eye exam (including a retinopathy screening test)
• Have your doctor or podiatrist (foot doctor) do a foot exam to check for loss of feeling
• Continue learning about your diabetes to maintain and improve your health. Attend a diabetes class or schedule visits with your diabetes educator at least once a year

Nutrition:

• Plan what you eat and follow a balanced meal plan. See your dietitian at least once a year
• Avoid food high in fat (especially saturated fats and trans fats), sugar (especially processed sugar) and salt
• Replace day-to-day unhealthy food with healthier alternative
• Eat a variety of fruits - whether fresh, frozen, canned, or dried - rather than fruit juice for most of your fruit choices
• Vary your veggies. Eat more dark green veggies (e.g. broccoli, kale, and other dark leafy greens), orange veggies (e.g. carrots, sweet potatoes, pumpkin, and winter squash) and beans and peas (e.g. pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils)
• Limit red meat and avoid processed meat
• Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices - with more fish, beans, peas, nuts, and seeds
• Try to eat meals and snacks at regular times every day
• Make less food look like more by serving your meals on a smaller plate
• Take your time when you eat. It takes about 20 minutes for your stomach to tell your brain that you are full

Exercise:

• Talk to your doctor / health care provider before starting any exercise program
• Tell your doctor what kind of exercise you want to do so adjustments can be made to your medicine schedule or meal plan, if necessary
• Try to get at least 30 minutes of moderate-intensity physical activity five days a week. If you have not been active, start off slowly, building up to your goal
• Try brisk walking, dancing, swimming, biking, jogging, or any physical activity that helps get your heart rate up
• You don't have to get all your physical activity at one time. Try getting some physical activity throughout the day in 10 minute sessions

Diabetes can be prevented or managed to live a fuller life. So let's do it!