New Year,Better Habits: Setting Wellness Goals for Diabetes Management

As we wave goodbye to 2024 and welcome the next, there’s no better time to set health and wellness goals that can become lifelong habits. Managing diabetes is an ongoing process that requires planning, action, and commitment. The new year is the perfect opportunity to embrace positive changes that improve your physical, mental, and emotional health.

Of course, setting goals is the easy part! Taking the necessary steps to achieve them is a bit trickier. Setting realistic goals is crucial. Overly ambitious planning can lead to disappointment. On the other hand, achieving and surpassing practical goals can motivate you to stay on the path. If you’re feeling intimidated, start small and work your way up!

Here are seven realistic goals to help you live your best life—this year and many more to come.

1. Evaluate and Adjust Your Diet and Exercise Habits

Diet and exercise are top priorities among people who have diabetes. It’s important to consult with a healthcare professional to find a plan that fits your unique needs. That said, it never hurts to eat healthier and get some extra steps in.

The Diabetes Plate Method is an eating strategy recommended by the American Diabetes Association. Here’s how it works:

• Fill half of your plate with non-starchy vegetables.
• Fill one quarter of your plate with a lean protein.
• Fill one quarter of your plate with carbohydrate foods.
• Drink water or a low-calorie beverage.

This approach simplifies meal planning, and you can really get creative with it. It may seem limiting at first, but there are endless combinations to keep your plates interesting.

To be more physically active, set a weekly exercise target of 150 minutes (just make sure your doctor approves). You can break up that 150 minutes throughout the week. For example, you could take a brisk 30-minute walk on the weekdays. 150 may seem like a big number, but it’s actually quite approachable when you portion it out.

2. Upgrade Your Diabetes Supplies

The supplies you depend on every day play a major role in your overall health and wellness. While there may be tried-and-true products you don’t want to give up, exploring your options can be eye-opening. Modern medical technologies have come a long way, and replacing your outdated supplies can lead to major improvements in your quality of life.

For example, wearable continuous glucose monitoring (CGM) devices can monitor your blood glucose levels in real-time, providing alerts and predictions so you can make adjustments as needed. CGM supplies are more affordable than ever, and because you won’t have to manually check your levels throughout the day, you’ll have more time to put in those 150 hours!

CGM devices are just the start. There are portable insulin pumps that attach to the body and deliver insulin as needed throughout the day and night. Not only do they save you time and effort, but you may find that the doses are more accurate and tailored to your immediate needs. Investing in modern technology can be an exciting and transformative way to ring in the new year.

3. Consider Picking Up a New Hobby

Hobbies can work wonders for a person’s mental and emotional health and, in some cases, physical health, too. They give you a sense of purpose and fulfillment, and you’ll have something to look forward to with the start of each new day. It’s never too late to try something new, so take this as a sign!

4. Take Steps to Alleviate Stress

Stress is part of life, especially when you have a health condition. While it may not be possible to eliminate stress entirely, there are ways to control it. For example, taking deep breaths can relieve stress and anxiety. Exercising can be a positive outlet that burns away calories and negativity simultaneously.

Allowing yourself to express your emotions can keep those negative feelings from bottling up. Be willing to cry when you feel sad. Laugh when you’re happy. Embracing and expressing your feelings—good or bad—helps you process them in a healthy way, which naturally leads to an overall sense of wellness, even on difficult days.

5. Get a Good Night’s Rest

Studies have shown that poor sleep habits can exacerbate diabetes. Although health conditions can make it difficult to sleep soundly, it’s important that you don’t accept tossing and turning as an unavoidable fact of life.

Try to set a sleep schedule that lets you get at least seven hours of sleep every night. Consider any factors that could be keeping you awake, such as the room’s lighting, sounds, and your comfort. Little details such as using a white noise machine, adjusting the temperature, or dimming the lighting can have a big impact on the quality of sleep you get.

6. Schedule a Visit With Your Doctor

Regular meetings with a healthcare professional ensure that your diabetes management plan is up to date. It’s so easy to assume that nothing has changed, but it’s important that you’re proactive when it comes to your health.

As a general rule, people with diabetes should plan to visit a doctor every six months. People who are newly diagnosed or who are struggling to meet blood sugar goals should seek professional guidance at least every three months.

7. Connect With the Diabetes Community

According to the World Health Organization, approximately 830 million people have diabetes as of 2024. You’re not alone! Whether in person or on social media, connecting with other people who have diabetes can be extremely beneficial. Not only will you feel less isolated, but you can share ideas, goals, tips, and tricks. You might even make some new friends.

Small Steps Lead to Big Results

Making lifestyle changes can be daunting. Try not to get overwhelmed. If a goal seems overly ambitious, start small. It’s so much easier to dive in once you get your feet wet! Each and every step forward puts you closer to achieving your next victory, so start there. One step. Then two. Before you know it, you’ll have crossed the finish line.