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8 Tips to Control Diabetes

Managing diabetes can sometimes feel overwhelming, but with the right approach and lifestyle choices, you can stay in control and lead a fulfilling life. Here are 8 tips to help you effectively manage diabetes and maintain your overall well-being:

It's not about your diabetes — it's about your life. Take a step back and reflect on what you love to do. Identify any obstacles that diabetes poses to those activities and find practical solutions. Creating an action plan can significantly assist you in overcoming these challenges.

 It's not just about blood sugar. Heart disease and stroke are the big killers for people with diabetes. Here's how to lower your chances:

  • If you use tobacco, quit.
  • Keep your blood pressure below 130/80.
  • Ask your doctor about taking a statin drug. These can be helpful even if you don’t have high cholesterol.
  • Ask your doctor about ACE-inhibitors.
  • Talk to your doctor about whether daily aspirin is right for you.
  • Make healthy lifestyle choices.

Stress makes everything worse. Stress can get in the way of taking care of yourself and managing your diabetes. Identify the sources of stress in your life and develop strategies to reduce or cope with them. Make it a point to schedule enjoyable activities for yourself regularly.

Physical activity helps make everything better. Engaging in regular physical activity provides numerous benefits, such as increased energy, stress reduction, improved relaxation, and better sleep. Aim for at least 30 minutes of exercise every day, and try to make it enjoyable rather than a chore.

Don't diet — make healthier food choices. Instead of focusing on restrictive diets, adopt a long-term approach to eating healthier. Rather than labeling foods as "good" or "bad," consider their impact on your overall health. Embrace a diverse range of foods to ensure you're getting essential nutrients, and explore portion control to manage blood sugar levels and weight. Consult a dietitian to develop a personalized meal plan that suits your needs.

Be smart and use your "flashlight". Your blood sugar monitor helps you see in the dark, like a flashlight. Regularly check your blood sugar levels to gain insights into your body's response to various situations, such as waking up, eating meals, exercising, or when you feel unusual symptoms.

Get regular checkups. Keeping regular appointments with your doctor and getting tests and screenings on time helps you be an active partner with your health care team.

  • Know what questions to ask.
  • Write them down ahead of time.
  • Let your doctor know at the beginning of each visit what specific things you want to talk about.
  • Review this checklist before your appointment with your personal doctor.

Write down your care plan. Work with your doctor to design a diabetes care plan that's right for you. Include information about the medications you're taking, their purpose, daily targets for blood sugar levels, goals you wish to achieve, and emergency contacts for support.

Seconds count: Know the signs of a stroke

Every 40 seconds, someone in the U.S. has a stroke, according to the Centers for Disease Control and Prevention. A stroke happens when a blood vessel in the brain is blocked or bursts. Knowing the health risks and signs can help you prevent, identify, and reduce the effects of a stroke.

What are some of the key symptoms of a stroke?

Symptoms of a stroke appear abruptly and without warning. A stroke may cause sudden weakness or numbness, trouble with vision or speaking, confusion, or a severe headache. If you or someone you know has these symptoms, even if they go away quickly, you should call 911 immediately.

What are the BE FAST stroke warning signs?

BE FAST is a simple way to remember the main symptoms and things you should do during a stroke.

  • Balance - Is the person suddenly having trouble with balance or coordination?
  • Eyes - Is the person experiencing suddenly blurred or double vision or a sudden loss of vision in one or both eyes?
  • Face drooping - Does one side of the face droop or is it numb? Ask the person to smile.
  • Arm weakness - Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
  • Speech - Is speech slurred, they are unable to speak, or hard to understand? Ask the person to repeat a simple sentence like, "The sky is blue." Is the sentence repeated correctly?
  • Time - If the person shows any of these symptoms, even if the symptoms go away, call 911 and get them to the hospital immediately.

What are some healthy lifestyle changes that may lower your risk of a stroke?

Strokes are the fourth-leading cause of death in the U.S. — but they’re often preventable. To reduce your risk of a stroke, you can:

  • Work with your doctor to manage any health problems you may have, such as high blood pressure or diabetes.
  • Don’t smoke. If you need help quitting, talk with your doctor.
  • Limit alcohol to 2 drinks a day.
  • Get active. Aim for 30 minutes per day — walking is a good choice.
  • Eat healthy foods, such as vegetables, fruits, nuts, beans, lean meat, fish, and whole grains.

Learn more about strokes and how Kaiser Permanente is among the nation’s high performers in stroke treatment and care.

Care for the whole you

Mental and emotional wellness are important parts of your total health. With rates of reported mental conditions on the rise, it’s important to take care of your mind as well as your body. That means living a healthy lifestyle, paying attention to how you feel, and doing simple things to improve your well-being. If you or a loved one needs help, start with these tips below:

Speak up if you’re struggling. Be honest with the people in your life about how you’re feeling. They can’t help unless they know you need their support.

Talk to your doctor. They can connect you with support and help you access care for depression, anxiety, addiction and recovery, and more — without a referral.

Seek treatment. Help is available and effective. If you don’t know where to start, talk to your care team and let them connect you to the support you need.

Mental health and wellness resources:

For mental health care appointments, call 1-833-KP-WITH-U (Monday through Friday, 8 a.m. to 5:30 p.m.)

Dr. Hamid Amanatkar Addresses Eating Disorders on ABC 7 (3/2/23)

February is Teen Dating Violence Awareness Month

Dating violence is more common than people think, especially among teens and young adults. Every February, people across the country join together to draw attention to teen dating violence through Teen Dating Violence Awareness Month. This annual campaign focuses on advocacy and education to stop dating abuse before it starts. To help spread awareness, please join us by wearing the color orange on February 7.

Teen dating violence is a pattern of behavior one person uses to gain power and control over their partner in a relationship. It can include physical, sexual, or emotional abuse. Some examples of controlling behaviors are: monitoring cell phone usage, telling a partner what she/he can wear, controlling whether the partner goes to school that day, and interfering with contraceptive use.

If you know of a teen or parent that could benefit from speaking to a peer advocate, please connect them with the National Dating Abuse Helpline, a project of the National Domestic Violence Hotline, at 1-866-331-9474 (TTY: 1-866-331-8453), by texting "loveis" to 77054, or through live chat at