Finding the balance between body positivity and managing your diabetes but it’s important to approach it in a holistic and sustainable manner. Monique Marais explains further.
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Finding this balance is applicable to newly diagnosed diabetes, as well as those who have been managing it for a prolonged period. Your body’s response to food may change over time, your access to resources might improve, and your own knowledge of your diagnosis will empower you to make better decisions, but it remains something that you actively need to seek out and implement in your life.
It’s fundamental for you to address your emotional well-being along with your physical health. Here are tips that may help:
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Manage your expectations regarding your goals
- Don’t focus on the scale – Sometimes your achievements might not be reflected by the number on the scale, and this can be demotivating.
- Shift your focus from weight to health and set your goals based on what you deem as good health for yourself.
- Recognise improvements in energy levels, mood, blood glucose control, and overall health as meaningful milestones.
- Set small, realistic goals and keep track of your progress.
- Seek professional support from your doctor, dietitian and possibly a mental health professional, so that you have a holistic approach to health and wellness, and they can support your goal setting.
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Follow a balanced diet
- Educate yourself on what a healthy weight is for you; this is very person-specific and will differ from those around you.
- Shift your focus from a restrictive diet to a diet that nourishes your body.
- Also educate yourself on how your body processes certain types of food and the impact it has on your blood glucose levels. The more you know, the better you’ll be able to manage a sustainable diet.
- Adopt a balanced and nutritious diet that supports both weight management and diabetes control.
- Focus on whole foods, including fruits, vegetables, lean proteins, and whole grains and combine this with smaller portions.
- Monitor your carbohydrate intake and choose complex carbohydrates to manage blood glucose levels.
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Identify a support system
- Surround yourself with positive influences but be selective when taking advice from people who mean well but aren’t experts.
- Communicate with your family and friends on how they can support you in this journey.
- Be open with your family and friends when you’re struggling, you don’t need to do it alone.
- Be wary of diabetes fatigue. You are constantly confronted with what you are allowed to eat and what not, and how you’ll be impacted, but your family members who don’t have diabetes can manage their diet with less restrictions and less challenges. By identifying these feelings, you can prevent isolating yourself from them, and rather make use of their support.
- Practice self-compassion. Be kind to yourself and remember that living with diabetes involves continuous adaptation.
Remember that every person is unique, and what works for one person may not work for another. It’s crucial to find a balance that suits your body and lifestyle while prioritising your overall well-being. By seeking support from healthcare professionals, joining support groups, and involving loved ones in the management process can all contribute to a more positive emotional outlook.
MEET THE EXPERT
Monique Marais is a registered social worker at Care@Midstream sub-acute, specialising in physical rehabilitation for the past 11 years. She has a passion for the medical field and assisting people to understand and manage their diagnoses and the impact on their bio-psychosocial well-being.
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