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! Helpful Tips to Lower Your Risk Cope with Stress in Healthy Ways Take 3 deep breaths every hour while awake 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 Exercise Regularly Aim for 30 minutes/day, 5-6 days/week 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! See Your Doctor Select a Primary Care Provider 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 Get Plenty of Sleep Adults need between 7 and 9 hours of 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 Take Your Medications as Prescribed Use a pill box or alert on your smartphone as reminders 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 Eat Healthy Find fiber! 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!) Quit Smoking List your reasons to quit 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 Lose Weight Keep a food journal, include moods when foods are eaten 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
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! Helpful Tips to Lower Your Risk Cope with Stress in Healthy Ways Take 3 deep breaths every hour while awake 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 Exercise Regularly Aim for 30 minutes/day, 5-6 days/week 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! See Your Doctor Select a Primary Care Provider 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 Get Plenty of Sleep Adults need between 7 and 9 hours of 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 Take Your Medications as Prescribed Use a pill box or alert on your smartphone as reminders 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 Eat Healthy Find fiber! 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!) Quit Smoking List your reasons to quit 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 Lose Weight Keep a food journal, include moods when foods are eaten 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
