T.J. Samson | Destination Health | December 2019

December 2019 7 Wellness Don’t get burned out on diabetes care When you have diabetes, you’re on the job managing the disease seven days a week. And diabetes requires a lot of vigorous management so you can stay healthy and avoid serious complications. It’s easy to feel stressed about the care required of the disease. And unless you address the stress, you may be at risk for full-blown diabetes burnout—a point at which you might become too frustrated and downhearted to take good care of yourself. If you feel on the verge of diabetes burnout, here are some steps to help beat it back: Seek support. Talk about your feelings with family, friends and your primary care provider. Consider joining a diabetes support group or reaching out to someone with diabetes who may understand the challenges you face. Try adopting one new change at a time. Maybe you need to exercise more or make adjustments to how you eat so that you have better glucose control. You can feel overwhelmed if you take on too much. Set small, doable goals so you won’t feel frustrated by unrealistic aims, like quickly losing a lot of weight. Accept imperfection. You won’t hit your diabetes goals every time. Just do your best and realize that you’re only human. Ask your diabetes care team for help. They may be able to reduce your diabetes-related stress by adjusting your daily routine so that it’s less rigid but still effective. Sources: American Association of Diabetes Educators; American Diabetes Association Need help with a diabetes-friendly nutrition plan? Our dietitians can help. Call 270-651-4448 . Food c rav i ngs 7 tips for better control Oooh, that piece of cake. You want to eat it so badly, it’s as if you can hear it calling out your name. You’re caught in the grip of a food craving and probably not for the first time. If you find yourself too often giving in to cravings— especially for less-than-healthy foods—and feeling guilty long past the last crumb, you could probably use some help changing your ways. Here are seven tips for managing food cravings: Zero in on your greatest challenge. Can you easily say no to sweets but savory foods are your nemesis—or vice versa? Identifying what types of foods trig- ger your cravings is the first step toward accom- plishing tip No. 2. Dark chocolate is health- ier than milk chocolate, for instance. Mashed cauliflower tastes a lot like mashed potatoes. Fruit can help satisfy the need for something sweet. And a serving of nuts can be a good choice when you’re crav- ing a salty snack. Planning meals ahead of time can help curb impulse eating. Do you tend to eat when you’re stressed? Next time you feel anxious, go for a walk instead. Keep nutritious snacks handy and ready to eat at the same time every day. Dietary fiber—think whole grains, nuts and seeds—will help you feel full. Drinking plenty of water is another way to fill up and keep hunger pangs—and cravings—at bay. Keep a water bottle by your side, and sip on it throughout the day. Sources: Academy of Nutrition and Dietetics; American Academy of Family Physicians Choose healthier substitu- tions. Make a plan. Stress less. Schedule snacks. Fill up with fiber. Make a water bottle your best bud.