Diabetes Resource Center
Helpful Tips to Lower Your Risk
Cope with Stress in Healthy Ways
Exercise Regularly
See Your Doctor
Get Plenty of Sleep
Take Your Medications as Prescribed
Eat Healthy
Quit Smoking
Lose Weight
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