Getting back on track. Strategies to honor our resolutions

GETTING BACK ON TRACK:Top Ten Tips for 2012

Amy Campbell, MS, RD, CDE

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

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!


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

Health & Medicine

Transcript of Getting back on track. Strategies to honor our resolutions