Ease Stress from Diabetes
Diabetes can be a lot to handle, but there are some simple ways to ease daily burdens.
Now’s the time to get into the habit! There are lots of apps you can download that make it easy. You don’t have to meditate for hours to reap the benefits. Young adults who do 25-minute meditations for three days report being more chill in times of stress, according to a study published in the journal Psychoneuroendocrinology. Aim for at least five minutes a couple of times a day, or whenever you’re feeling anxious or stressed.
2. Set recurring deliveries.
If you use specific diabetes supplies on a routine basis, sign up for auto-delivery so you won’t forget to replenish when quantities get low.
3. Stay organized.
Put your medical information—including lab tests, office visit summaries and blood glucose reports—in a binder so that you’ll have essential info ready to grab and go when you see your physician. Keep your supplies in one place. That can help you see how much you have of different items, so you know when to order more.
4. Skip the grocery store.
You’ll save time, sure, but that’s not the only benefit! Using a food delivery service helps limit impulse purchases, too. There are tons of online options you can check out.
5. Set virtual appointments.
Telemedicine can take a lot of the hassle out of routine appointments. Many people with diabetes don’t realize how much their doctor or educator can do in a virtual visit. There are even telehealth options for American Diabetes Association-recognized education programs. Learn more at diabetes.org/FindAProgram.
6. Simplify mealtime.
“Delicious” and “easy” can travel as a pair, if you plan ahead. Jackie Newgent, RDN, author of The Clean & Simple Diabetes Cookbook, recommends keeping these kitchen staples on hand: old-fashioned oats, eggs, ground turkey, olive oil, vegetable broth, Greek yogurt, canned tomatoes and canned kidney beans. Using just these ingredients—and a few seasonings from your spice cabinet—you can make the following:
- Turkey meatballs: Combine lean ground turkey with oats, egg, pesto and marinara, then bake in a 450° F oven. Get the full recipe.
- Vegetarian chili: Combine two 15.5-ounce cans of kidney beans (drained) and one 14.5-ounce can of roasted crushed tomatoes (with liquid) with a cup of vegetable broth. Bring to a boil, then simmer over medium heat until it reaches your desired consistency, about 10 to 12 minutes. Flavor with chili powder and top with a dollop of Greek yogurt.
- Turkey burgers: Combine 8 ounces of ground turkey with a quarter cup of oats, and one egg. Create two patties, brush them with olive oil, and grill or pan grill for about six minutes per side, or until cooked through. Add salt and pepper to taste. Here’s another tasty burger recipe.
7. Create a recipe exchange.
Enlist other foodie friends with diabetes for a virtual recipe swap. Here’s how it works: Everybody takes a turn submitting a diabetes-friendly recipe that is then prepared by the rest of the group and enjoyed during a virtual dinner party. Switch things up by focusing on a particular ingredient or specific cuisine. It’s a great way to socialize, stay connected with the diabetes community and expand your collection of go-to recipes.
8. Plan ahead.
Most insurance companies now cover a 90-day supply of medication, which lets you make fewer trips to the pharmacy. Another tip: Ask your pharmacy to coordinate your meds so you can refill them all at once.
9. Use vacuum sealers.
Vacuum sealers can make fruits and veggies last longer in your fridge—which means fewer trips to the grocery store.
10. Walk in the morning.
One benefit of getting exercise in in the morning—there are usually very few people around, so it’s easier to practice social distancing. There are other advantages, too: A study published in the British Journal of Sports Medicine found that older adults who started their days with a morning walk improved memory and cognition compared with those who didn’t walk.
11. Take a warm bath before bed.
A review of 13 studies published in Sleep Medicine Reviews found that a warm 10-minute shower or bath taken an hour or two before bed helped people nod off faster.