Last August, I was diagnosed with Type 2 diabetes. This diagnosis was shocking for me. I was never diagnosed with pre-diabetes. I went zero to full blown type 2. I was surprised, but it explained a lot of symptoms I was experiencing—hair loss, constant thirst, fatigue, constant sickness.
We are about four months post diagnosis and I am finally starting to feel better. I wish I could say that it was all through diet and exercise, but that is not the case. Medications are a huge part of my daily life. I also spend a decent amount of time checking my blood glucose.
I am on three different medications—extended release metformin, Jardiance, and Ozempic—I am exercising with some level of frequency and working hard to eat more balanced, home cooked, nutrient rich meals. I’m trying to reduce stress, take more steps, and sleep better. I am trying to deepen my relationship with creativity and develop habits and routines that support a well lived life.
Food
My description of meals probably sounds over the top and “wellness” speak. However, what I mean is that when I eat carbs (because I will never give them up) I try to pair them with things that are fiber rich and proteins. When it comes to diabetes, it is all about balanced eating.
I am terrible at eating meal prepped food. (Shout out to my other diagnosis ADHD!) So it was great to find a couple of easy recipes that are balanced, I can make in advance and I usually don’t mind eating them for at least a few days. I have always loved Mediterranean food and this chickpea orzo, with honey-harissa chicken thighs, cucumber-tomato salad, and homemade tzatziki and crazy feta is the perfect Cava dupe.
I also have really loved this cook book. StealthHealth provides some pretty balanced meals, and this specific cookbook gives great recipes that can then be frozen. By freezing them, I am able to actually eat them a few weeks later. At that point it is more like making a Trader Joe’s frozen meal, but I know everything that is in it and I have added as much nutrition as I can.
Exercise
When I was diagnosed, I signed up for planet fitness. I don’t go every day. I know myself well enough to know that that is exactly how I end up never going again. I don’t spend hours at the gym. Instead I spend twenty to thirty minutes on the treadmill, then do some weight machines for another twenty to thirty minutes. I try to keep my time at the gym around an hour because I know that is going to keep me going.
Walking is such an important way for individuals with diabetes to reduce their blood sugar. I am trying to get 8000 steps per day. Although I do give myself some grace if I’ve gone to the gym or pilates. Between my walking pad at home, the gym, morning walks with Remington, and using the stairs at the office, I have been able to move toward hitting this goal regularly.
I’ve also tried to reintroduce pilates into my week. My favorite instructor at my local studio teaches a 6am class twice a week. I am not always able to attend, but I am making active steps to try to hit at least one class per week with the goal of increasing that as time goes on. Pilates is such a great low impact workout that really makes me feel so good. The stretching and toning is an absolutely amazing feeling.
Reduce stress
It is ridiculous how your body reacts to stress. Stress throws your hormones completely out of whack. Hormones out of balance can affect weight gain, hair loss, insomnia, dry skin, and a multitude of other problems. What is particularly hard is that out of balance hormone, lead to these conditions which stresses you out further and on and on the cycle continues.
To combat and reduce my stress levels, I am doing a few things:
1. Getting more, quality sleep.
2. Developing routines that lean into creativity.
3. Journaling more.
Work travel
I travel for work… a lot. I am so thankful for a job that gives me the opportunity to travel, but it can make staying healthy a bit harder. I just spent a week in a hotel in DC. I won’t say that I have mastered travel and my type 2 diabetes, but I am definitely figuring it out.
I brought snacks with me from home and packed some workout sets. The first thing I did on arrival was order fresh food to keep in my hotel room—apples, milk, yogurt. My first night at the hotel, I went to the gym and walked for thirty minutes. I managed to mostly eat healthy foods that were fairly balanced. I walked all over and took the metro as much as possible.
My goal is that any time I am traveling for work, I can take these steps to ensure that I am keeping myself active and limiting blood sugar spikes. Work travel is really the way for me to put all of my work at home together. Work travel is stressful, the food is terrible and my exercise routine can crash and burn. By shifting good decisions into second nature habits, work travel will (hopefully) not be the things that ruins me.
