What You Need To Know, to Manage Diabetes

Being diagnosed with Type 2 diabetes can feel overwhelming, but the good news is that you have the power to take control of your health and even put diabetes into remission. Combining evidence-based strategies like the ADCES 7 Self-Care Behaviors™ (7 SMBG) with functional medicine principles and insights from Dr. Mark Hyman’s The Blood Sugar Solution provides a roadmap to success. For women over 40, navigating the additional challenges of hormonal changes makes managing diabetes even more crucial—and achievable.

Here’s everything you need to know to begin your journey toward health and vitality.

Understanding the ADCES 7 Self-Care Behaviors

The Association of Diabetes Care & Education Specialists (ADCES) developed the 7 SMBG as a framework to empower individuals to manage their diabetes effectively:

1. Healthy Eating
2. Being Active
3. Monitoring
4. Taking Medication
5. Problem Solving
6. Reducing Risks
7. Healthy Coping

Each of these areas forms a pillar for effective diabetes self-management. Let’s dive deeper into each behavior and integrate functional medicine principles to maximize their impact.

1. Healthy Eating: Food as Medicine

Nutrition is the cornerstone of diabetes management. A diet focused on whole, nutrient-dense, low-glycemic foods can stabilize blood sugar, reduce inflammation, and improve insulin sensitivity.

Key Principles:

• Eliminate processed foods: Minimize refined carbs, sugars, and trans fats.
• Prioritize anti-inflammatory foods: Focus on leafy greens, colorful vegetables, fatty fish, nuts, and seeds.
• Balance macronutrients: Combine lean protein, healthy fats, and fiber-rich carbohydrates to prevent blood sugar spikes.
• Time your meals: Consider time-restricted eating or intermittent fasting (consult your doctor first).

Special Considerations for Women Over 40:

• Include phytoestrogen-rich foods like flaxseeds, soy, and legumes to support hormonal balance during perimenopause.
• Maintain adequate calcium and vitamin D intake for bone health.

Functional Medicine Insight: Dr. Hyman recommends an elimination diet to identify food sensitivities that may contribute to insulin resistance. Common culprits include gluten, dairy, and artificial sweeteners.

Reference:

• Hyman, M. (2012). The Blood Sugar Solution. Little, Brown and Company.

2. Being Active: Move for Metabolic Health

Regular physical activity improves insulin sensitivity, reduces stress, and promotes weight management.

Key Principles:

• Aim for at least 150 minutes of moderate aerobic exercise per week, such as walking, cycling, or swimming.
• Incorporate resistance training two to three times weekly to build muscle and improve glucose uptake.
• Include activities like yoga or Pilates to enhance flexibility and reduce stress.

Special Considerations for Women Over 40:

• Exercise helps counteract hormonal changes that can lead to weight gain during menopause.
• Strength training is particularly important to maintain bone density and prevent osteoporosis.

Functional Medicine Insight: Functional medicine emphasizes integrating movement into daily life—think walking meetings, stretching breaks, or gardening.

Reference:

• Colberg, S. R., et al. (2010). Exercise and Type 2 diabetes. Diabetes Care, 33(12), e147-e167.

3. Monitoring: Knowledge is Power

Regular monitoring of blood sugar levels provides valuable feedback to adjust your lifestyle and medication.

Key Principles:

• Test your blood sugar consistently as advised by your healthcare provider.
• Track patterns related to food, exercise, stress, and sleep.
• Use wearable devices, like continuous glucose monitors (CGMs), for real-time data.

Special Considerations for Women Over 40:

• Hormonal shifts can cause unpredictable blood sugar fluctuations; monitoring helps identify triggers.

Functional Medicine Insight: Tracking additional markers like inflammation (CRP levels), vitamin D, and thyroid function provides a more comprehensive health picture.

4. Taking Medication: Partnering with Your Healthcare Provider

Medications play a vital role in managing diabetes, especially when combined with lifestyle changes.

Key Principles:

• Understand your medications and how they work.
• Never adjust dosages without consulting your healthcare provider.
• Discuss opportunities to reduce or discontinue medications as your health improves.

Special Considerations for Women Over 40:

• Some medications may affect bone health or exacerbate menopausal symptoms. Work closely with your provider to find the best options.

Functional Medicine Insight: Functional medicine emphasizes minimizing medications by addressing root causes like inflammation, nutrient deficiencies, and lifestyle factors.

5. Problem Solving: Adapting to Life’s Challenges

Life is unpredictable, and diabetes management requires flexibility and resilience.

Key Principles:

• Develop strategies for dining out, travel, and holidays.
• Anticipate barriers like stress or illness and plan accordingly.
• Stay curious and open to experimenting with new routines or foods.

Special Considerations for Women Over 40:

• Hormonal changes can affect energy levels and mood. Be patient with yourself and adjust expectations.

Functional Medicine Insight: Functional medicine encourages addressing emotional and environmental triggers that disrupt your routine.

6. Reducing Risks: Proactive Prevention

Diabetes increases the risk of complications like cardiovascular disease, kidney damage, and neuropathy. Proactively managing these risks is essential.

Key Principles:

• Schedule regular check-ups for your eyes, feet, and kidneys.
• Maintain healthy blood pressure and cholesterol levels.
• Avoid smoking and limit alcohol consumption.

Special Considerations for Women Over 40:

• Menopause increases the risk of heart disease; prioritize cardiovascular health through diet, exercise, and stress management.

Functional Medicine Insight: Focus on reducing systemic inflammation through gut health, stress reduction, and toxin elimination.

Reference:

• CDC. (2022). National Diabetes Statistics Report.

7. Healthy Coping: Emotional Wellness Matters

Living with diabetes can be emotionally taxing. Mindfulness and self-compassion are critical for long-term success.

Key Principles:

• Practice stress management techniques like meditation, deep breathing, or journaling.
• Seek support from friends, family, or a diabetes support group.
• Celebrate small wins to stay motivated.

Special Considerations for Women Over 40:

• Perimenopause and menopause can intensify mood swings and anxiety. Mindful practices like yoga or tai chi can help stabilize emotions.

Functional Medicine Insight: Functional medicine emphasizes the mind-body connection and encourages therapies like acupuncture, guided imagery, or biofeedback.

Reference:

• Anderson, R. J., et al. (2001). Prevalence of comorbid depression in adults with diabetes. Diabetes Care, 24(6), 1069-1078.

Functional Medicine and the Root Cause Approach

Functional medicine complements the ADCES 7 SMBG by addressing the root causes of diabetes. This approach includes:

• Healing the gut microbiome: A healthy gut supports better blood sugar regulation and reduces inflammation.
• Optimizing nutrient levels: Ensure adequate magnesium, chromium, and omega-3 fatty acids.
• Detoxifying the body: Minimize exposure to environmental toxins and support liver function.
• Personalized care: Every individual’s diabetes journey is unique. Work with a functional medicine practitioner to tailor your approach.

Reference:

• Hyman, M. (2012). The Blood Sugar Solution. Little, Brown and Company.

Conclusion: Thriving Beyond Diabetes

Managing and even reversing Type 2 diabetes is entirely possible with the right tools, knowledge, and mindset. The combination of the ADCES 7 Self-Care Behaviors, functional medicine principles, and strategies tailored to women over 40 provides a comprehensive approach to reclaiming your health.

Remember, this journey is not about perfection but progress. Each small step you take—whether it’s swapping out a sugary snack for a handful of almonds, taking a brisk walk, or simply pausing to breathe—brings you closer to your goal.

You are capable, resilient, and deserving of a vibrant, healthy life. Start today, and let your journey be a testament to what’s possible with intention and self-care.

The Blood Sugar Solution

The Blood Sugar Solution is an 8-week program designed to empower women, especially those over 40, to take control of Type 2 diabetes using a comprehensive and practical approach. Combining expert guidance, evidence-based strategies, and the ADCES 7 principles of diabetes self-management, this program teaches you everything you need to manage blood sugar effectively, reduce medication dependence, and feel your best during life transitions like perimenopause and menopause. Through live sessions, pre-recorded lessons, and actionable tools, you’ll gain the knowledge and support needed to transform your health for good.