Taking Control: How to Self-Manage Diabetes and Live Well Every Day

Diabetes is a condition that affects millions of people—but it doesn’t have to control your life. With the right tools, support, and a proactive mindset, people with diabetes can lead full, healthy lives. Self-management is the cornerstone of living well with diabetes. It's not about perfection—it's about consistency, awareness, and making choices that support your long-term health.

Here’s how to take charge of your diabetes and feel empowered in your journey:

1. Know Your Numbers

Monitoring your blood glucose levels helps you understand how your body responds to food, activity, stress, and medication. Talk to your doctor about how often you should check your blood sugar, and make sure you understand what your target range should be. Regular monitoring can help prevent complications and catch potential issues early.

Tip: Keep a log of your readings—whether in a notebook, an app, or your meter itself. It helps you and your care team spot trends and adjust your care plan if needed.

2. Eat With Purpose

Nutrition plays a key role in diabetes management. You don’t need a “special” diet, but you do need a balanced one.

• Choose high-fiber foods like whole grains, fruits, and vegetables

• Pair carbohydrates with protein or healthy fats to slow sugar absorption

• Limit added sugars, saturated fats, and processed foods

• Watch your portion sizes, especially with starchy foods

Working with a registered dietitian or certified diabetes educator can help you create a personalized meal plan that supports your blood sugar goals—and fits your lifestyle.

3. Move Your Body

Physical activity helps your body use insulin more effectively and lowers blood sugar levels naturally. You don’t need a gym membership—just aim for at least 150 minutes per week of moderate-intensity activity, like brisk walking, swimming, or dancing.

Even small changes help:

• Take the stairs instead of the elevator

• Go for short walks after meals

• Stretch or move during commercial breaks

If you’re starting a new exercise routine, check with your doctor to make sure it’s safe and right for you.

4. Take Medications as Prescribed

If your doctor has prescribed medication or insulin, it’s important to take it exactly as directed. Don’t skip doses—even if you’re feeling well. Consistent use of your medication helps keep your blood sugar within a healthy range and prevents long-term complications.

5. Manage Stress and Mental Health

Chronic stress can raise blood sugar levels and make it harder to stick to healthy habits. Find stress-relief techniques that work for you—such as deep breathing, walking, journaling, or connecting with friends and loved ones.

It’s also normal to feel overwhelmed at times. If you're feeling anxious, burned out, or depressed, reach out for support. Talk to your doctor, a mental health provider, or a diabetes support group. Mental health is an important part of managing any chronic condition.

6. Get Regular Checkups

Even when you’re feeling great, routine checkups matter. Your healthcare provider will monitor your A1C (a three-month average of your blood sugar), check for complications, and support your overall care plan. Eye exams, foot exams, and dental visits are also crucial for people with diabetes.

7. Stay Informed and Connected

Diabetes care is always evolving. Stay informed through trusted sources and continue learning about your condition. You don’t have to do it alone—your diabetes care team is here to help you every step of the way.

If you live in or near Goldsboro, consider joining one of our Diabetes and Nutrition Services classes at UNC Health Wayne. We offer group education, one-on-one coaching, and resources to support you in making healthy changes that last.

Diabetes can sneak up quietly. Many symptoms are easy to dismiss or chalk up to everyday stress—but recognizing them early can make all the difference. If you notice any of the signs below, talk to your doctor and ask about getting your blood glucose checked.

1. Frequent Urination

Your kidneys are working overtime to flush out excess sugar in your blood, leading to more trips to the bathroom.
How to Tell: Most people urinate 4–7 times a day. Are you going more than that?
Red Flag: Waking up at night to use the bathroom.

2. Excessive Thirst

Frequent urination causes fluid loss, making you feel constantly dehydrated—even after drinking.
How to Tell: Drinking more than a gallon (4+ liters) of water a day can be a sign.
Red Flag: Feeling thirsty immediately after drinking water.

3. Extreme Hunger

When your blood sugar fluctuates, your brain may signal you to eat—even if you’ve already had a full meal.
How to Tell: You find yourself hungry all the time or eating more frequently than usual.
Red Flag: Intense hunger even right after eating.

4. Fatigue or Weakness

When sugar can’t enter your cells for energy, and your sleep is disrupted from nighttime bathroom visits, exhaustion sets in.
How to Tell: You feel drained all day, physically and mentally.
Red Flag: Everyday tasks feel much harder than they used to.

5. Tingling or Numbness

Too much sugar damages nerves—especially in your hands and feet—causing that “pins and needles” feeling.
How to Tell: You notice tingling, burning, or numbness, especially in your feet or hands.
Red Flag: A burning sensation, especially in the morning when you wake up.

6. Blurry Vision

High blood sugar pulls fluid from your eye tissue, making it harder to focus.
How to Tell: Reading menus, signs, or screens is harder than usual.
Red Flag: Seeing floaters or waves in your field of vision.

7. Dry, Itchy Skin

Lack of circulation and hydration can lead to dry, cracked, itchy skin.
How to Tell: Your skin feels drier than normal, and you’re scratching more.
Red Flag: Needing lotion constantly or noticing cracked, flaky skin.

8. Slow-Healing Cuts or Bruises

Diabetes slows circulation, which means wounds take longer to heal.
How to Tell: Small cuts, bumps, or bruises linger longer than a few days.
Red Flag: Cuts that repeatedly scab over or wounds that last weeks or longer.

9. Mood Swings or Irritability

Unstable blood sugar can cause changes in mood or mimic symptoms of depression.
How to Tell: You feel more irritable, anxious, or down than usual.
Red Flag: Feeling low energy, unmotivated, or wanting to stay in bed all day.

10. Frequent UTIs or Yeast Infections

High sugar levels in urine create a perfect environment for bacteria and yeast to grow.
How to Tell: UTIs cause burning during urination and cloudy or foul-smelling urine. Yeast infections cause itching, burning, and discharge.
Red Flag: Getting these infections often—diabetics are twice as likely to experience them.

Don’t Wait to Get Checked

If you’ve noticed one or more of these signs, it’s time to speak with your provider. A simple blood test can help catch diabetes early—and early action can protect your long-term health.

Have you been told your blood pressure is “a little high”? Don’t ignore it. Elevated blood pressure—also known as prehypertension—is a warning sign that you may develop hypertension in the future.

High blood pressure increases your risk of heart attack, stroke, and other serious health conditions. The good news? With the right steps, you can take control of your health and reduce your risk.

Understanding the Numbers

Blood pressure has two parts:

• Systolic (top number): Pressure when your heart beats

• Diastolic (bottom number): Pressure when your heart rests between beats

Normal: Less than 120/80 mmHg
Elevated: 120–129/<80 mmHg
High Blood Pressure (Hypertension): 130/80 mmHg or higher

These updated guidelines reflect research showing that early treatment improves outcomes—especially for those at high risk for heart disease.

What You Can Do: Lifestyle Changes That Work

If you've been diagnosed with elevated blood pressure, lifestyle changes can make a big difference. Start here:

1. Eat Heart-Healthy

Follow the DASH or Mediterranean diet, which emphasize:

• Fruits and vegetables

• Whole grains, legumes, nuts

• Lean protein like chicken and fish

• Less red meat, processed foods, and added salt

Tip: Use herbs, spices, and olive oil instead of salt and butter. Need help? Talk to a registered dietitian at UNC Health Wayne.

2. Move Your Body

Aim for at least 150 minutes of exercise per week, combining:

• Cardio: Walking, biking, swimming

• Strength training: Light weights or resistance bands

Even small increases in activity help improve blood pressure and overall health.

3. Manage Stress & Monitor at Home

Sometimes blood pressure spikes at the doctor’s office. Consider checking your blood pressure at home for a more accurate picture. Deep breathing, meditation, and regular check-ins with your provider can also help.