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Healthy Daily Habits for Living Well With Diabetes
Jun
Come on in, family. If you or someone you love is living with diabetes, this one’s for you.
Let me say the most important thing first: keep taking your medicines exactly as your doctor prescribed, even on days you feel good. That comes straight from the CDC, and I agree with it. Don’t cut back, skip, or swap anything on your own. Any change is a conversation for you and your care team.
What I want to share here are the everyday habits that go alongside your doctor’s plan. These are the kitchen-table basics. Simple, real, and doable.
Diabetes in Plain Words
Diabetes happens when the sugar (glucose) in your blood is too high. Insulin is a hormone that helps move sugar out of your blood and into your cells for energy. With type 1 diabetes, the body makes little or no insulin. With type 2, the body doesn’t use insulin well.
The National Center for Complementary and Integrative Health (NCCIH) notes that over time, too much glucose in the blood can lead to problems with the heart, nerves, eyes, and kidneys. That’s why your checkups and your daily habits both matter so much.
The CDC’s Diabetes Basics
The CDC lists these as the basics of self-care:
- Make and eat healthy food.
- Be active most days.
- Test your blood sugar often (as your care team tells you).
- Take medicines as prescribed, even if you feel good.
- Learn ways to manage stress.
- Go to checkups.
Let’s walk through a few of these the way I’d explain them at the tea bar.
Habit 1: Cook Simple, Eat Real
You don’t need special “diabetic” foods. The CDC actually says to skip them, because they tend to cost a lot and don’t taste great. Make real food that the whole family can eat.
Ideas from the CDC and my own kitchen:
- Take time to cook. Simple recipes can be healthy and delicious.
- Try Meatless Monday. Beans and lentils are cheap, filling, and good for you.
- Swap in veggies. Have more vegetables in place of some rice or pasta. Blend cooked veggies into sauces.
- Make one meal for everybody. Healthy eating is for the whole household.
- Write it down. Take a photo or jot down your meals to help you stay on track.
Build a simple plate:
- Half the plate: non-starchy vegetables, like greens, broccoli, green beans, peppers, cabbage
- A quarter: protein, like beans, lentils, fish, chicken, eggs, or tofu
- A quarter: whole grains or starchy foods, like brown rice, sweet potato, or oats
Ask your doctor or a dietitian how this fits your plan and your numbers.
Habit 2: Rethink Your Drink
This one’s big, family. Sweet tea, soda, and juice can add a lot of sugar fast.
Easy swaps:
- Water first. Keep a bottle with you.
- Unsweetened herbal tea, hot or iced. Lots of flavor, no added sugar.
- Sparkling water with a slice of lemon, lime, or orange.
Little nugget: If you’re used to sweet drinks, go slow. Cut the sugar or honey in your tea by a little each week. Your taste buds adjust. Spices like Ceylon cinnamon and fruity add-ins like dried apple bring a sweet-tasting flavor without a spoonful of sugar.
Habit 3: Move Most Days
The CDC calls being active one of the best tools for managing diabetes, and it’s free.
- Take a walk after dinner.
- Climb the stairs.
- Work out with a friend. You’ll stick with it.
- Try a free activity tracker and watch your steps add up.
- Try online workout videos for your level.
Check with your doctor before starting something new, especially if you use insulin or medicines that can make your blood sugar drop. Your care team can tell you how to check your sugar around exercise.
Habit 4: Protect Your Sleep
The CDC’s sleep tips for people with diabetes:
- Keep your bedroom dark and cool (the CDC suggests about 65 degrees).
- Keep TVs, computers, and phones out of the bedroom.
- Get some activity during the day.
- Relax before bed. Have a routine, like a shower or reading.
A warm, caffeine-free cup of tea can be part of that wind-down routine.
Habit 5: Care for Your Stress
Living with diabetes can be a lot. The CDC suggests:
- Meditation or yoga
- A walk to unwind
- Calling or seeing a friend who understands you
Prayer, deep breathing, and quiet time count too. You’re not alone in this, family.
Habit 6: Start Small and Be Specific
The CDC’s habit tips are simple and smart:
- Start small. Small wins make bigger goals easier.
- Be specific. “I’m going to walk after dinner on weekdays” works better than “I’ll exercise more.”
- Make it easy. Leave your walking shoes by the door.
It ain’t rocket science. Pick one habit this week. Add another next week.
Habit 7: Use Your Team
The CDC says everyone with diabetes can benefit from diabetes self-management education and support (DSMES). That’s a program where trained educators teach practical skills, build your confidence, and give you support. Ask your doctor to recommend a diabetes educator.
Bring these questions to your next visit:
- What are my blood sugar targets?
- How often should I check my sugar?
- What should I do if my sugar runs low or high?
- Can I see a dietitian or diabetes educator?
- Are there any herbs, teas, or supplements I should avoid with my medicines?
A Word About Herbs and Supplements
I know a lot of you are interested in herbs. So am I. But here’s what NCCIH says, and I want you to hear it: it’s very important not to replace your medical care for diabetes with an unproven product or practice. NCCIH also warns that products promising to “replace your diabetes medicine” are marketed illegally.
So here’s my advice:
- Tell your doctor and pharmacist about every herb, tea, and supplement you take.
- Some herbs and supplements can interact with medicines. Your pharmacist can check.
- Enjoy herbal teas for flavor and as a better drink choice. Not as a replacement for your plan.
A Simple Unsweetened Tea
Here’s a cup built the Base, Support, and Flavor way, with no sugar added:
- Base: Rooibos or hibiscus (both caffeine-free)
- Support: Rose hips or nettle leaf
- Flavor: Ceylon cinnamon chips, orange peel, or dried apple
- Heat 8 to 10 oz of water.
- Add 1 to 2 teaspoons of herbs.
- Steep 5 to 10 minutes. Strain.
- Enjoy hot, or chill and pour over ice.
If you take medicine, ask your pharmacist about any herb you plan to drink every day.
Frequently Asked Questions
Can herbs replace my diabetes medicine?
No. NCCIH says it’s very important not to replace your medical care for diabetes with an unproven product. Take your medicines as prescribed and talk to your care team about any changes.
What’s the best drink for someone with diabetes?
Water is a great first choice. Unsweetened tea and sparkling water are good options too. Ask your care team what fits your plan.
Is it okay to drink herbal tea if I have diabetes?
Many people enjoy unsweetened herbal teas. Ask your doctor or pharmacist about specific herbs, especially if you drink a lot of one tea every day.
What’s one thing I can start today?
Take a 10-minute walk after dinner, or swap one sweet drink for water or unsweetened tea.
Find Your Unsweetened Favorite
Looking for a tasty, caffeine-free, no-sugar-added drink? Build your own custom herbal tea and choose your Base, Support, and Flavor herbs. The Ruby Sunrise Herbal Tea Blend and the Golden Glow Herbal Tea Blend both have natural fruit and spice flavor, hot or iced.
Visit us at 8110 W Peoria Ave, Ste 103, Peoria, AZ 85345, Tuesday through Friday, 10:30am to 5:30pm, and Saturday, 9am to 2pm. Share this with your family members and loved ones.
Mother nature is your gift to healthy living.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for general education and is not medical advice. Keep taking your medicines as prescribed.
