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California Health & Wellness is no longer a Medi-Cal plan starting January 1, 2024. Regardless of the county you live in, your Medi-Cal service and benefits will not be impacted by the health plan changes since you will be assigned to a new health plan. The county you live in determines your new health plan. Learn more

Living with Diabetes

Date: 08/09/16

Diabetes is one of the most common diseases. 29.1 million Americans live with diabetes.1.4 million are diagnosed every year. Knowing how to live with the disease is vital. There are three important ways to live with diabetes: Be Active, Eat Right, and Stay Healthy!

Be Active

Exercise is very important! Experts suggest at least 30 to 60 minutes a day for 5 days a week. Some types of exercise are fast walking, dancing, swimming, or biking.

If you are not active, begin with 10 minutes a day for 5 days. Add more minutes as you feel stronger. Space your workouts over several days. Do not do it in one day for a 50-minute workout.

You may ask, how does working out affect diabetes? Exercise helps to lower blood sugar, weight, and blood pressure. This improves blood flow, heart health, and reduces nerve damage.

Eat Right

People with diabetes need to be careful with what and how much they eat. Cutting down on these foods to improve your health:

  • Fatty cuts of meat
  • Fried foods
  • Whole milk, foods made from whole milk
  • Cakes, candy, cookies, crackers, pies
  • Salad dressings, gravies
  • Lard, butter, margarine, creamers

Eating more of these foods can improve your blood sugar levels:

  • Oatmeal, rye, barley, bulgur, millet, quinoa, 100% whole grain cereals
  • Brown, wild, and whole grain rice
  • 100% whole-wheat bread, bagels, pita bread or corn tortillas
  • Dark green veggies (e.g. broccoli, spinach, kale, Brussels sprouts)
  • Orange veggies (e.g. carrots, sweet potatoes, pumpkin, squash)
  • Lentils, peas, beans (e.g. black, garbanzo, kidney, pinto)

Want to create a diabetes meal plan? Go to www.diabeteseducator.org to find an educator.

Staying Healthy

Being active and eating right is great, but it will not matter if you do not take your medicine and check your blood sugar level! Not taking medicine as prescribed leads to high or low blood sugar. This in turn makes your medicine less effective when taken. If your medicine makes you feel sick, talk with your doctor. Never stop taking your medicine!

As well, not checking your blood sugar to control diabetes is like not stepping on a scale to control weight. You cannot track how well your plan is working. There may be times when a change is needed to be successful. Aim to check at least 3 times a day!