House Call: Prioritize Healthy Habits This National Nutrition Month
By: Susan Dade, RD, LD, CDCES
For more than 40 years I’ve had the privilege to pursue my passion of supporting our community members with nutrition and diabetes education. When it comes to healthy eating, I understand that it’s easy to feel discouraged or overwhelmed. Especially if you’re living with the challenges of diabetes or other chronic diseases.
With March being National Nutrition Month, I encourage everyone—no matter where you are on your health journey—to take small steps that can make a big difference. I often tell people that lifestyle improvements are a marathon, not a sprint; start by creating one or two habits that are easy for you and build on those over time.
If you’re unsure where to begin, consider these:
1. Get moving: Exercise looks different for each of us and can set you on a course for better health. The American Heart Association recommends 150 minutes each week, which equals just 21 minutes each day. Exercise should never cause pain or discomfort. Try out different activities and find one you enjoy—this can be anything from walking or gardening to yoga or riding a bike.
2. Embrace vegetables: Extreme diets don’t work. Moderation is key and you can still keep foods that you love on your plate. Aim to eat 3 to 5 servings of vegetables each day. A great step forward is to add vegetables to two of your main meals.
3. Drink more water: If you consume sugary drinks, slowly start replacing them with water. Water increases metabolism and can help with weight management. On the other hand, sodas and juices can spike blood sugar and have a negative domino effect on other aspects of your health.
4. Get good sleep: Sleep affects everything from blood sugar to mental health. Looking at your phone, tablet or TV before bed can impact REM sleep. Set a goal of no screen time starting an hour before you go to bed.
Healthy lifestyles are for anyone and it’s never too early to put yourself first. A majority of people with pre-diabetes and type 2 diabetes don’t know they have it. When they feel bad or tired, they may chalk it up to working too hard or other life stresses. Listen to your body—if something doesn’t feel right, see your doctor. There is a window of time for people who are newly diagnosed with diabetes to reverse a diagnosis!
As a Carlsbad native, I care deeply about supporting the health of our neighbors. My accredited clinic is a safe, judgement-free place where we partner together to create a tailored plan that fits your day-to-day routine, medical needs and wellness goals. If you have diabetes or high cholesterol, celiac disease, are trying to lose weight, or are simply looking to improve your nutrition, I am here for you.
Learn more about our Diabetes Care Team.