Five simple low-cost ways to help manage diabetes

Diabetes is everywhere, and it’s expensive.

The price of diabetes is not just costs to our healthcare system – diabetes has a significant cost to people with the disease. Doctors’ appointments, medications, testing supplies, and missed work can be a major financial burden. Given that, here are five low- to no-cost recommendations to help improve blood sugar control.

First, exercise is good, though we all struggle for time and motivation. But what about adding a 5 minute walk to your day? Studies show a short walk within 30 minutes of eating can slow the increase in blood sugar. While 10 – 15 minutes is ideal, even 2 – 5 minutes may have a positive effect, so don’t skip the walk just because you don’t have a long block of time available.

Second, pair carbohydrates with protein. When carbohydrate-rich foods are eaten by themselves, like drinking a glass of juice, blood sugar levels rise quickly. Pair those carbs with a source of protein or fat, such as peanut butter, avocado, cheese, or an egg, and this “glycemic response” is less dramatic.

Third, try vinegar. Studies suggest drinking a vinegar “cocktail” made of a tablespoon of white vinegar mixed with a cup or two of water before meals can moderate blood sugar. Vinegar can be hard on your teeth (so sip it with a straw) and it’s not recommended for people with kidney disease, damage to their esophagus, or acid reflux. Limit servings to no more than twice a day.

Fourth, improve your sleep. Getting enough high-quality sleep can have a dramatic effect on stress hormone levels, in turn affecting appetite, metabolism, and blood sugar levels. There is a lot of information available on improving sleep hygiene, including setting a regular sleep schedule, not having caffeine after midday, minimizing evening screen time, not eating late, keeping your bedroom cool and dark, and taking a hot shower or bath about an hour before bed. Find out what works for you and stick to it!

Fifth, cut back on booze. Alcohol contains calories but minimal nutrition, and it can also reduce sleep quality, increase appetite, and affect metabolism, including altering blood sugar levels and increasing storage of body fat (especially in the liver). Alcohol can also raise the risk of certain cancers, including breast, esophagus, stomach, and colon. And alcohol is expensive! Try a seltzer, mocktail, or non-alcoholic beer instead, or just stick with plain water.

No costs, no rules, no new drugs, and nothing complicated. Give these suggestions a try as part of an overall plan for managing your diabetes – start with one small change that feels easy, then add the others as you adapt. Focus on progress over perfection and let those small changes build into big ones.

Diabetes may seem like it’s everywhere but we can work to reduce it, one step at a time.

As always, it’s important to consult with your doctor prior to starting or changing an exercise plan or making significant changes to your diet, medications, or lifestyle.

To learn more about services and programs at Tahoe Forest Wellness or to schedule an appointment with one of our Registered Dietitian Nutritionists call (530) 587-3769 or visit [email protected].

Bret Sarnquist MPH RDN LDN