Getting back on track. Strategies to honor our resolutions

GETTING BACK ON TRACK:
Top Ten Tips for 2012

Amy Campbell, MS, RD, CDE

THE BEST LAID PLANS…
 44% of Americans make New Year’s resolutions

 Top four resolutions
 Spend more time with family and friends
 Exercise
 Lose weight
 Stop smoking

 52% of resolution-makers feel confident they’ll
achieve them…but only 12% will succeed

 Don’t be a statistic!

Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org

1. KEEP IT FOCUSED, KEEP IT REAL
 Who’s more likely to succeed?
 Betty: I’m going to improve my diabetes control.
 Bob: I’m going to get my A1C checked and talk to my
provider about how I can get it closer to goal.
 The cat


2. START SMALL
 Don’t overdo it, don’t overthink it!
 Which goal makes the most sense?
 I’m going to go to the gym 7 days a week.
 I’m going to walk for 15 minutes during my lunch break
Monday through Friday.


3. GET SUPPORT
 Support can come in many forms:
 Family
 Friends
 Co-workers
 Healthcare team
 Support groups
 On-line communities (you guys!)


4. GET YOUR DIABETES DUCKS IN A ROW
 Know your numbers: where you’re at, where you’re
headed…
 A1C
 Blood pressure
 Cholesterol
 D (the vitamin, that is)
 Eye exam
 Foot exam
 GFR (really, eGFR)


5. LOOK FOR PATTERNS
 Check out your log book (or download your meter).
 What are the numbers telling you?

 Look for patterns of highs and lows


6. CHECK YOUR BP AT HOME
 Two out of three adults with diabetes have high
blood pressure.
 High blood pressure is silent…and dangerous.

 Buy a home BP monitor and keep a log of your
readings.
 Your goal? Usually, less than 130/80.


7. FLOSS EVERY DAY
 BG out of target range increases risk for oral health
problems (gum disease, tooth loss)
 For less than $3.00, you can lower your risk of:
 Periodontal disease
 Heart disease


8. TRY ONE NEW FOOD EACH WEEK
 Get out of your eating rut.
 Experiment with different, healthy foods:
 Quinoa
 Kefir
 Black garlic
 Ostrich
 ______ (fill in the blank)


9. TAKE IT UP A FLIGHT (LITERALLY)
 What other exercise:
 Burns 8-11 calories per minute?
 Helps you lose 6 pounds per year when you climb two
flights each day?
 Raises HDL cholesterol?
 Lowers blood pressure?
 Tones your leg muscles?
 Strengthens your bones?
 Helps you live longer?
 Gets you there faster?
 Needs no special skill or equipment?
 Is “green”? (only YOUR energy is burned!)


10. GET YOUR ZZZ’S
 Less sleep means:
 Higher A1C
 Greater insulin resistance
 Higher blood pressure
 More weight (thanks to less leptin and more grehlin)
 Higher risk for colds and flu
 More grumpiness and irritability
 Decreased focus
 More motor vehicle accidents

But too much sleep isn’t good, either…


11. OKAY, ONE MORE…
 Practice homophily, or “love of the same”
 People who have similar physical traits (e.g., body size,
age, gender) are more likely to adopt healthy habits
than those with different traits.
 What does this mean for you? Find a health buddy!


LOOK AT THE GLASS HALF FULL…
 Optimism: a general personality disposition that
favors positive outcomes and the anticipation of
hopeful conclusions.
 Optimism can be learned. How?
 Learn as much as you can about your diabetes
 Practice positive self-talk
 Keep a journal…jot down what you’re grateful for
 Reach out


QUESTIONS? THOUGHTS?


Getting back on track. Strategies to honor our resolutions

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