Diabetes Resource Center

Welcome to the Diabetes Resource Center!  Many people either have or are at risk of developing some form of diabetes.  The State Health Plan offers information and resources to help you lower your risks and improve your health.

Are you at risk?  Learn more and find out!

Info circle related to metabolic SyndromeInfo circle related to prediabetesInfo circle related to diabetes

Helpful Tips to Lower Your Risk

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  • Take 3 deep breaths every hour while awakeIcon representing healthy coping
     
  • Write down feelings in a journal
     
  • Write down 10 things you are grateful for
     
  • Exercise
     
  • End the day writing down 3 things that went well

  • Aim for 30 minutes/day, 5-6 days/weekIcon representing excercise
     
  • Exercise for 10 minutes 3 times/day if unable to do 30 minutes at once
     
  • Partner with a workout buddy
     
  • Schedule time for exercise on your calendar
     
  • Have a backup plan to exercise when facing obstacles
     
  • Take a 10-minute walk break at work daily
     
  • Exercise outdoors whenever possible
     
  • Stretch and strengthen your muscles too
     
  • Take a fitness assessment
     
  • Consult a trainer or coach
     
  • Learn a new sport!

  • Select a Primary Care ProviderIcon representing a doctor
     
  • Aim to develop a trusting, established relationship with a provider for continuous care
     
  • Get annual preventive and wellness exams
     
  • Write down questions to bring to each visit
     
  • Use the Personal Health Portal
  • Use your provider’s medical portal

  • Adults need between 7 and 9 hours of sleepIcon representing sleep
     
  • Go to bed when you are sleepy
     
  • Sleep in a cool, dark room
     
  • Create a calming bedtime routine
     
  • Avoid caffeine, alcohol, tobacco, excess stress before bed
  • Retire and arise at the same times, even on weekends/days off
     
  • Avoid using electronics such as your smart phone, computer, tablet, or TV for an hour before bedtime

  • Use a pill box or alert on your smartphone as remindersIcon representing medication
     
  • Set medications by toothbrush or coffee pot
     
  • Enroll in auto-refill alerts at your pharmacy
     
  • Talk with your doctor before stopping or changing your dose
     
  • Talk with your pharmacist, especially when starting a new medication

  • Find fiber!Icon representing food
     
  • Aim for 7-9 ½ cup servings of fruits and veggies/day
     
  • Find healthy fats such as fish, nuts, seeds, vegetable oils, and avocados
     
  • Consult with a nutritionist or registered dietician (check the Benefit Booklet for your coverage – there may be no cost!)

  • List your reasons to quitIcon representing not smoking
     
  • Set a quit date
     
  • Share your quit date and plan with a friend
     
  • Consult a Quit Coach at QuitlineNC 800-QUIT-NOW (800-784-8669)
     
  • Create a plan to face triggers and cravings with replacement activities such as deep breathing, taking a short walk, or chewing cinnamon gum
  • Create a list of large and small rewards for when you are tobacco free
     
  • Take 3 deep breaths when a craving strikes
     
  • Clean your car and home
     
  • Call your dentist for a professional cleaning

  • Keep a food journal, include moods when foods are eatenIcon representing weight loss
     
  • Avoid sweetened beverages
     
  • Learn to estimate portion sizes
     
  • Weigh regularly and record progress on a graph
     
  • Aim for 1-2 pounds weight loss/week
     
  • Consult a nutritionist or registered dietician (check the Benefit Booklet for your coverage – there may be no cost!)
     
  • Exercise 30-60 minutes/day most days of the week
     
  • Eat breakfast!
     
  • Limit dining out
     
  • Eat fruits, vegetables, beans, and whole grains