Diabetes Self Care Checklist: Fill & Download for Free

Make a checklist of tasks to accomplish during the day. Break them down into a many steps as needed and write them on your phone or on a piece of paper. If you need to label the top priorities, do so. After each bullet point, crss it off the list. (Also do this for home tasks, like if you need a pck me up after getting out of bed and after getting dressed, those shoild be on your home list so you can cross the out nd feel like you accomplished something.)Engage in self care, whatever works for you and makes you feel right, whatever this is a chai in the morning and a puzzle of your phone at lunch, or a bubble bath in the evening, do it. Also eat and drink and sleep and shower regularly, even if your body doesn’t really want to, because it will help your mental health to not be hungry, thirsty, tired or stinky.Additionally, if possibly, start taking medication. Depression is a chemical inbalance. You would take insulin if your had diabetes and your body didn’t produce enough.Hugs and good luck!

First, eliminate any use of tobacco and moderate (better yet, eliminate) your alcohol intake. Smoking is just plain stupid and incredibly destructive.Conventional medical advice says no more than two alcoholic drinks per day for men, one for women. Given that alcohol, at any level, causes inflammation, elimination is the best alternative.Upwards of 60% of early deaths (in America) are related to poor diet. It may not be that bad in your country, but it would be the next thing to look at.Our deplorable Standard American Diet (SAD) is being transported and causing problems worldwide. So, if tempted to adopt the SAD, think again.A simple rule is the one suggested by author and food activist Michael Pollan who suggests in his marvelous little book “Food Rules” the following:“Eat food, not too much, mostly plants”Simple, effective guideline.Above all, avoid C-R-A-P (calorie-rich-and-processed) food, which, unfortunately, dominates the western diet.With your diet under control, mix in a disciplined exercise regimen of both aerobic and strength-training exercise. Then you have the one-two punch for health improvement - diet and exercise.If you are really serious about improving your health, your lifestyle should be anchored with an unassailable schedule of exercise each week. Although it may be tough considering family and work demands, the optimal exercise schedule would be the one recommended by the late Dr. Henry Lodge, co-author of the life-altering book “Younger Next Year: Live Strong, Fit, and Sexy-Until You’re 80 and Beyond.”He calls it “Harry’s Rules” and it goes beyond just exercise:Harry’s RulesExercise six days a week for the rest of your life.Do serious aerobic exercise four days a week for the rest of your life.Do serious strength training, with weights, two days a week for the rest of your life.Spend less than you make.Quit eating crap!Care.Connect and commit.That’s a great “lifestyle checklist” that will impact your health quickly and for the long term.If you are in your mid-30s or beyond, pay particular attention to point #3. This is often overlooked and misunderstood in its importance.Strength training is especially important for the rest of your life starting in your 30s because we all begin to lose muscle mass at an accelerating rate at that age. Strength training is the only antidote to the loss of muscle mass.It’s vital because, without it, extended morbidity and early frailty are the consequences. Loss of muscle mass is one of the primary reasons that, in America, we “live too short and die too long.” We let our bodies fade away without the discipline of retaining as much muscle mass as possible as late as possible.So, it’s really pretty simple, don’t you agree? Ditch the cigs, reduce the booze, stop eating crap, get your heart rate up daily, throw around some weights.How tough can that be? Pretty tough, apparently.Judging from the fact that, in America, 65% of our population is now overweight, 25% obese and diabetes has reached endemic levels, it’s apparently too tough for most. But that’s a combination of self-care naivete and the pursuit of instant gratification, comfort, and convenience.I encourage you to take your positive attitude toward your health and become knowledgable about how your biology works. Take control of your health because the food industry doesn’t care about it and, in America, the health-care system only knows how to fix it after it breaks and not how to prevent it from breaking.That’s on you.

By getting an evaluation by your primary care physician, or a psychiatrist, and then a diagnosis.One cannot self diagnosis by reading a checklist or a screening questionnaire.It needs to be done by an objective professional, to also rule out low thyroid, diabetes, drug interactions, other general medical illnesses, and so on.