Getting back on track. Strategies to honor our resolutions

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Slides for the presentation by Amy Campbell, MS, RD, CDE from Joslin Diabetes Center. …

Slides for the presentation by Amy Campbell, MS, RD, CDE from Joslin Diabetes Center.

Topic: ways to get back to taking great care of ourselves post-holiday breaks.

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  • 1. GETTING BACK ON TRACK:Top Ten Tips for 2012Amy Campbell, MS, RD, CDE
  • 2. 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!Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 3. 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 catCopyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 4. 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.Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 5. 3. GET SUPPORT  Support can come in many forms:  Family  Friends  Co-workers  Healthcare team  Support groups  On-line communities (you guys!)Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 6. 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)Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 7. 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 lowsCopyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 8. 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.Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 9. 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 diseaseCopyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 10. 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)Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 11. 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!)Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 12. 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…Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 13. 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!Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 14. 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 outCopyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org
  • 15. QUESTIONS? THOUGHTS?Copyright © 2012 by Joslin Diabetes Center. All rights reserved. www.joslin.org