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Take Charge: Simple Steps for Diabetes Management
This Diabetes Awareness Month, let’s change the conversation and make your well-being a priority.
Diabetes is often talked about in numbers, rules, and restrictions, but for those who live with it, it’s so much more than that. It affects daily routines, emotional health, relationships, and the ability to enjoy the things you love. And yet, diabetes does not define you. Your story is bigger, richer, and more complex than a blood sugar reading.
At Mosaic, we’re committed to supporting you in a way that recognizes the whole person – your strengths, your goals, and the realities you face each day. There’s no better time than before the busy holiday season, to reflect on your health and take steps that help you feel your best.
Changing the Conversation
Diabetes Canada reminds us that stigma remains one of the most harmful parts of living with diabetes. This year’s theme encourages all of us to look beyond misconceptions and approach diabetes with empathy, understanding, and informed support.
Whether you’re living with diabetes or navigating prediabetes, our team of kinesiologists and dietitians at Mosaic can help you take control of your health and work towards a life where diabetes is just one part of your story, not the whole book.
Healthy Eating Basics
Nutrition is a cornerstone of diabetes and prediabetes management, but it doesn’t need to feel overwhelming. Our registered dietitian, Evita, recommends building your meal around vegetables, fruit, whole grains, lean proteins, and healthy fats. These foods give you steady energy and help keep your blood sugar stable. Foods high in fiber are especially helpful because they slow digestion and prevent sudden spikes in blood sugar.
Carbohydrates like bread, rice, pasta, and sweets have the biggest impact on blood sugar levels. But you don’t have to avoid them! The trick is watching your portions and spreading carbs throughout the day. Tools like the glycemic index, or GI, can also guide your choices. Limiting added sugars, like those found in pop, candy, desserts and sweetened drinks, can also make a big difference.
Meal Planning Made Easy
Meal planning can be simple and flexible. Aim for three meals a day around the same time to support more stable blood sugar patterns. Even small steps like deciding what to make tomorrow or prepping a few ingredients can make healthy eating simpler. Try the plate method: fill half your plate with vegetables, one quarter with lean protein, and one quarter with whole grains or starchy vegetables like potatoes or brown rice. It’s an easy way to build balanced meals without measuring them.
Moving Your Body
Movement is one of the best things you can do for diabetes and prediabetes management. Aerobic activities like walking, biking, or swimming, along with resistance exercises play an important role in keeping your blood sugar healthy and supporting your overall well-being.
Try and aim for at least two and a half hours of total exercise each week. Even shorter sessions starting off with 5-10 minutes a day can make a difference. Listen to your body as you go. If you feel short of breath or have any chest pain, stop and consult your primary care provider for more ways to manage your diabetes.
Here to Help
Diabetes is just one part of your life, and we’re here to help keep it that way. At Mosaic, our team of kinesiologists and dietitians offers personalized support that fits your lifestyle, cultural preferences, and health goals. This Diabetes Awareness Month, let’s continue changing the conversation – by replacing the judgement with understanding and isolation with support. Your journey is yours, but you don’t have to walk it alone.
