3. TABLE OF CONTENT
• Getting started: Foreword
• Stay healthier with diabetes
• Taking control of diabetes
• Keeping it healthy
• What if you forget your medication?
• Understanding how your treatment plan may evolve
• Empowering your journey: Proven strategies for thriving
with type 2 diabetes
1
4. GETTING STARTED:
FOREWORD
This journal prepares you to a healthier
path and a carefree life ahead.
Throughout the pages of the journal, you
will come across different stations that
fuels your motivation to achieve victory
over diabetes.
However, It is mandatory to understand
the shared responsibility between you
and your doctor, and how adherence to
the medical advices shapes your entire
journey and decides your destiny!
2
5. STAY HEALTHIER
WITH DIABETES
(TYPE 2 DIABETES)
Diabetes is a chronic disease that occurs when the
pancreas is no longer able to make insulin, or when
the body cannot make good use of the insulin it
produces.1
Insulin is a hormone made by the pancreas that
acts like a key to let glucose from the food we eat
pass from the blood stream into the cells in the
body to produce energy.1
You can develop type 2 diabetes at any age, even during
childhood. You are more likely to develop type 2 diabetes if you
are age 45 or older, have a family history of diabetes, or are
overweight or have obesity.2
Physical inactivity and other certain health problems, such as
high blood pressure elevate your chances of developing type 2
diabetes. You are also more likely to develop type 2 diabetes if you
have prediabetes or had gestational diabetes during pregnancy.2
Who is more likely to develop type 2 diabetes?
1. International diabetes Federation. About Diabetes. Available at: https://www.idf.org/aboutdiabetes/what-is-diabetes.html. Last accessed: June 2023.
2. National Institute of Diabetes and Digestive and Kidney Disease. Type 2 Diabetes. Available at: https://www.niddk.nih.gov/health-information/diabetes
/overview/what-is-diabetes/type-2-diabetes. Last accessed: June 2023. 3
6. TAKING CONTROL
OF DIABETES
We understand that diabetes can sometimes feel
overwhelming, but rest assured, you are not alone in
this journey. By taking control of your diabetes, you
are empowering yourself to make informed decisions
and actively work towards achieving better health
outcomes. That’s why it’s important to know what you
can do right now to help keep track of and reduce
long-term problems.
What are the symptoms of diabetes?
Symptoms of diabetes include:1
Symptoms of type 2 diabetes often develop slowly
(over the course of several years).1
increased thirst
and frequency
of urination
increased
hunger
feeling tired blurred vision unexplained
weight loss
1. National Institute of Diabetes and Digestive and Kidney Disease. Type 2 Diabetes. Available at: https://www.niddk.nih.gov/health-information
/diabetes/overview/what-is-diabetes/type-2-diabetes. Last accessed: June 2023.
4
7. Manage your diabetes ABCs:1
for the A1C test:1
The A1C test shows your average blood glucose level
over the past 3 months. The A1C goal for many people
with diabetes is below 7 percent. However, consult
your doctor to know more about target A1C.
for blood pressure:1
The blood pressure goal for most people with
diabetes is below 140/90 mm Hg. Consult your doctor
to know what your goal should be.
for cholesterol:1
You have two kinds of cholesterol in your blood: LDL
and HDL. LDL or “bad” cholesterol can build up and
block your blood vessels. Too much LDL cholesterol
can cause a heart attack or stroke. On the other hand,
HDL or “good” cholesterol helps remove the LDL
cholesterol from your blood vessels.
for stop smoking:1
If you quit smoking,
- You will lower your risk for heart attack, stroke,
nerve disease, kidney disease, diabetic eye disease,
and amputation
- Your cholesterol and blood pressure levels may
improve
- Your blood circulation will improve
- You may have an easier time being physically active
And the following pages, we will get to know how to
reduce risks of developing complications within some
body parts.
A
B
C
S
1. National Institute of Diabetes and Digestive and Kidney Disease. Managing Diabetes. Available at: https://www.niddk.nih.gov/health
-information/diabetes/overview/managing-diabetes. Last accessed: June 2023.
5
8. Taking care of your feet:1,2
Pay special attention to your feet because nerve damage and poor
circulation are consequences of diabetes, which put your lower
extremities in danger Here's why:
Nerve damage can affect a person's ability to sense coldness, heat, or
pain.
Therefore, if a sore or cut develops, it may not be sensed, in which case
it won't be treated. As a result, it can get worse over time and become
infected.
Regarding poor circulation, it reduces the blood flow to the feet, so
sores, wounds, or infections won't resolve.
Follow these tips to protect your feet:1
- Get a foot exam yearly—more frequently if you have
problems with your foot.
- Wash your feet on a daily basis. Use warm water with soap
then dry them well.
- After washing and drying, keep your feet moisturized with
a lotion.
- Do not ever go barefoot.
- Make sure shoes and socks fit well.
- Check your feet yourself on a daily basis by looking for cuts,
bruises, or swelling.
- Take care of your toenails—use a nail file to trim your
toenails down.
- Do not use clippers because you could cut yourself
If you get a cut or a scratch, take good care of it right away
after consulting your doctor.
At each medical visit, ask for a foot examination.
1. Centers for Disease Control and Prevention. Diabetes and Your Feet. Available at: https://www.cdc.gov/diabetes/library/features/healthy-feet.html. Last accessed: June 2023.
2. Centers for Disease Control and Prevention. Diabetes and Nerve Damage. Available at: https://www.cdc.gov/diabetes/library/features/diabetes-nerve-damage.html.
Last accessed: June 2023. 6
9. The body’s nerves are the wires where signals are transmitted
from your brain to other parts of the body.1
Over time, high blood glucose can cause damage to the nerves
within your body. This damage is named: neuropathy.2
Symptoms of neuropathy include:2
- Numbness, or pain in the hands or feet
- Control over bladder or bowel is lost
- Trouble digesting food
- Muscle weakness
- Inability to sense properly
Tracking your nerves:
Follow these tips to reduce the risk of nerve damage:2
- Keep your blood glucose levels as close as possible to the
target instructed by your doctor.
- Stop smoking.
- Stay physically active.
Be sure to inform your doctor if you or your loved one with
diabetes are experiencing any of them.
1. Cleveland Clinic. Nerves. Available at: https://my.clevelandclinic.org/health/body/22584-nerves#:~:text=What are nerves%3F,breathing%2C sweating or
digesting food. Last accessed: June 2023.
2. Centers for Disease Control and Prevention. Diabetes and Nerve Damage. Available at: https://www.cdc.gov/diabetes/library/features/diabetes-
nerve-damage.html. Last accessed: June 2023.
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10. High blood glucose levels are able to damage the small vessels that
bring blood to your eyes.
The resulting damage may lead to multiple problems, including loss
of vision.
Follow these tips to protect your eyes:1
- Keep your blood glucose within the target range
set by your doctor.
- Keep your blood pressure within the target range
set by your doctor.
Consider getting an eye exam yearly to detect any occurring
problems inside the eye.
If you or the person you take care of, start noticing blurry vision,
contact your doctor immediately.
Protect your eyes:1
The main job of the kidneys is to filter wastes and extra water out of
your blood to make urine. Your kidneys also help control blood
pressure and make hormones that your body needs to stay healthy.
When your kidneys are damaged, they can’t filter blood like they
should, which can cause wastes to build up in your body.
One of the contributing factors to such damage is diabetes. High
blood glucose can damage the blood vessels in your kidneys. When
the blood vessels are damaged, they don’t work as well.
Caring for your Kidneys:2
!
YEARLY
1. National Institute of Diabetes and Digestive and Kidney Disease. Diabetic Eye Disease. Available at: https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-
problems/diabetic-eye-disease#:~:text=Diabetic. Last accessed: June 2023.
2. National Institute of Diabetes and Digestive and Kidney Disease. Available at: https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/diabetic-
kidney-disease. Last accessed: June 2023. 8
11. Follow these tips to care for your kidneys:1
- Keep blood glucose and blood pressure levels as close as
possible to the target range set by your doctor.
- Maintain a healthy lifestyle which includes: no smoking,
more physical activity, better diet to stay at healthy weight
and getting enough sleep.
Diabetes may probably cause oral health problems due to the fact that
high blood glucose adds more sugar to saliva, which can aid harmful
bacteria to grow. Bacteria in plaque, a sticky film, use sugar as food.
Some of these bacteria can cause tooth decay, cavities, and gum
disease. If the tooth is not treated, it can also lead to tooth loss.
Dangers of gum disease in diabetic individuals:3
Gum disease can be more severe and take longer to heal if you have
diabetes. If you have gum disease, your diabetes will be harder to
manage.
Keep up your healthy smile:3
If high blood glucose levels persist over a period of years, our blood
vessels can become damaged, which can lead to plaque forming in the
blood vessels, rendering them unable to deliver a sufficient amount of
blood to neighbouring cells.
Follow these tips to protect against vascular disease:2
- Achieving or getting closer to the target HbA1c range.
- Staying at blood pressure target as well.
- Lower bad cholesterol (LDL) and raise good cholesterol (HDL).
- Improve physical activity.
Enrich your vascular system:2
1. National Institute of Diabetes and Digestive and Kidney Disease. Available at: https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/diabetic-
kidney-disease. Last accessed: June 2023.
2. Diabetes.com.uk. Poor Blood Circulation. Available at: https://www.diabetes.co.uk/diabetes-complications/poor-blood-circulation.html. Last accessed: June 2023.
3. Centers for Disease Control and Prevention. Diabetes and Oral Health. Available at: https://www.cdc.gov/diabetes/managing/diabetes-oral-health.html. Last accessed: June 2023.
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12. Follow these tips to protect your teeth and gums:1
- Visit your dentist twice a year for checkups and cleanings
as well. Make sure to inform your dentist that you have
diabetes.
- If your gums are bleeding or tender, and such conditions
last for more than a few days, contact your dentist. This
can be a sign of gum disease.
- Brush your teeth 3 times a day—and floss once a day.
- Quit smoking.
1. Centers for Disease Control and Prevention. Diabetes and Oral Health. Available at: https://www.cdc.gov/diabetes/managing/diabetes-
oral-health.html. Last accessed: June 2023.
KEEPING IT
HEALTHY
What you choose to eat, how much you eat, and when you
eat are all important in keeping your blood glucose level in
the range that your health care team recommends.
In this section, we will guide you on where to start!
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13. - Fried foods and other foods high in saturated fat and trans fat.
- Foods high in salt, also called sodium.
- Sweets, such as baked goods, candy, and ice cream.
- Beverages with added sugars, such as juice, regular soda,
and regular sports or energy drinks.
Drink water instead of sweetened beverages.
Consider using a sugar substitute in your coffee or tea.
Some people with diabetes need to eat at about the same time each day.
Others can be more flexible with the timing of their meals. Depending
on your diabetes medicines or type of insulin, you may need to eat the
same amount of carbohydrates at the same time each day. If you take
“mealtime” insulin, your eating schedule can be more flexible.
If you use certain diabetes medicines or insulin and you skip or delay
a meal, your blood glucose level can drop too low.
Consult your healthcare team about when you should eat exactly.
What foods and drinks should I limit if
I have diabetes?1
When should I eat if I have diabetes?1
1. National Institute of Diabetes and Digestive and Kidney Disease. Diabetes Diet, Eating, & Physical Activity. Available at: https://www.niddk.
nih.gov/health-information/diabetes/overview/diet-eating-physical-activity. Last accessed: June 2023.
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14. CARBOHYDRATE COUNTING:1
Carbohydrate counting involves keeping track of the amount of
carbohydrates you eat and drink each day. Because carbohydrates turn
into glucose in your body, they affect your blood glucose level more
than other foods do.
The amount of carbohydrates in foods is measured in grams. To count
carbohydrate grams in what you eat, you’ll need to:1
- Learn which foods have carbohydrates
- Read the Nutrition Facts food label, or learn to estimate the number of
grams of carbohydrate in the foods you eat
- Add the grams of carbohydrate from each food you eat to get your
total for each meal and for the day
Most carbohydrates come from starches, fruits, milk, and sweets. Try to
limit carbohydrates with added sugars or those with refined grains,
such as white bread and white rice. Instead, eat carbohydrates from
fruit, vegetables, whole grains, beans, and low-fat or nonfat milk.
1. National Institute of Diabetes and Digestive and Kidney Disease. Diabetes Diet, Eating, & Physical Activity. Available at: https://www.niddk.
nih.gov/health-information/diabetes/overview/diet-eating-physical-activity. Last accessed: June 2023. 12
15. Serving size:1
Pay attention to the serving size, especially
how many servings there are in the food
package. Also, It is not a recommendation of
how much you should eat or drink.
Total Carbs:1
Include Dietary fiber: Eating a diet high in
dietary fiber can increase the frequency of
bowel movements, lower blood glucose and
cholesterol levels, and reduce calorie intake.
Total sugars:1
On the Nutrition Facts label includes sugars
naturally present in many nutritious foods
and beverages, such as sugar in milk and fruit
as well as any added sugars that may be
present in the product.
%Daily value:1
The FDA sets recommendations for how
much of each nutrient to be consumed in a
day. The % Daily Value tells you are reference
amounts (expressed in grams, milligrams, or
micrograms) of nutrients to consume or not
to exceed each day.
Note:1
• 5% or less = low in that nutrient.
• 20% or higher = high in that nutrient.
Understanding Nutrition Labels:1
1. U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label. Available at: https://www.fda.gov/food/new-
nutrition-facts-label/how-understand-and-use-nutrition-facts-label. Last accessed: June 2023.
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16. I have forgotten to take my tablets, should I take
them now or wait until the next dose?1
This will depend on the type of tablets you have.
Some tablets may allow you to take a missed dose as soon as you
remember but for other tablets, it may be advised to wait until your
next dose.
Your medication should come with a patient information leaflet, which
will usually let you know what to do if a dose is missed.
It’s useful to keep this leaflet either with your tablets or in a safe and
memorable place. You can also consult your doctor in case you do not
have a reference.
WHAT IF YOU
FORGET YOUR MEDICATION?
If you have a problem remembering to take your
tablets, you’re far from alone. Many of us on tablet
medication will have had instances when we forget, or
keep forgetting to take our tablets.
1. Diabetes.com.uk. Forgetting to Take Tablets. Available at: https://www.diabetes.co.uk/diabetes-medication/forgetting-to-take-tablets.html.
Last accessed: June 2023.
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17. Remember: Just because your diabetes condition is
changing, it doesn’t mean you’ve done something
“wrong”.1
UNDERSTANDING HOW
YOUR TREATMENT PLAN MAY EVOLVE
Diabetes is a progressive disease1
Even with medications, healthy eating, and physical activity,
your diabetes condition can change. Hence, that can mean
changing your treatment plan to adequately manage your
diabetes and your long-term health condition. Despite
decades of research, we still don't know why some people
need to do more to manage their diabetes than others.
The progression of type 2 diabetes varies from person to
person.
1. American Diabetes Association. How Type 2 Diabetes Progresses. Available at: https://diabetes.org/diabetes/type-2/how-type-2-diabetes-
progresses. Last accessed: June 2023. 15
18. Proven Strategies for Thriving with Type 2 Diabetes1
- Count your carbs: Carbohydrates often have the biggest impact on your
blood sugar levels. it's important to know the amount of carbohydrates in
your food, so you get the proper insulin dose.
- Move to the beat: Regular physical activity also helps your body use
insulin more efficiently. even light activities, such as housework, gardening
or being on your feet for extended periods can improve your blood sugar.
- Take control: Learn relaxation techniques, prioritize your tasks and set
limits. Whenever possible, avoid common stressors.
- Fuel up your plate: plan for every meal to have a good mix of starches,
fruits and vegetables, proteins, and fats. Pay attention to the types of
carbohydrates you choose.
- Watch out for hidden sugars: Sugar-sweetened beverages tend to be
high in calories and offer little nutrition. And because they cause blood
sugar to rise quickly, it's best to avoid these types of drinks.
- Speak up: If your diabetes medications cause your blood sugar level to
drop too low or if it's consistently too high, the dosage or timing may need
to be adjusted.
- Hydration is key: Drink lots of water or other fluids that don't add calories,
such as tea, to make sure you stay hydrated.
1. Mayo Clinic. Diabetes management: How lifestyle, daily routine affect blood sugar. Available at: https://www.mayoclinic.org/diseases-conditions/diabetes/
in-depth/diabetes-management/art-20047963. Last accessed: June 2023.
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