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The American Association of Diabetes Educators (AADE)
defined the AADE 7 Self-Care Behaviors for patients. In
addition, they recommend that this framework can also be
used for health promotion and other disease prevention - not
just diabetes. Everyone can practice these seven tips for
better health and wellness: (1) healthy eating, (2) being
active, (3) monitoring health outcomes, (4) have access to
medical care and medications, (5) problem solving, (6)
reducing risks and (7) healthy coping.
Eat Healthy
MyPlate is a reminder to eat plenty of healthy foods. A
healthy eating pattern limits the amounts of sodium (salt),
solid fats, added sugars, and refined grains and promotes
more nutrient-dense foods and drinks like vegetables,
fruits, whole grains, fat-free or low-fat milk products,
seafood, lean meats and poultry, eggs, dried beans and peas,
and nuts and seeds. Avoid oversized portions – unless you’re
getting a second helping of some colorful vegetables!
Avoiding oversized portions can help you reduce the amount
of sodium, solid fats, added sugars and refined grains that
are often eaten throughout the day.
Be Active
The recommended amount of physical activity for adults is
150 to 300 minutes of moderate-intensity aerobic activity,
like brisk walking or fast dancing, each week (this is 30 to
40 minutes of physical activity five to seven days a week).
Adults also need muscle-strengthening activity, like lifting
weights or doing push-ups, at least two days each week.
Physical activity has immediate health benefits like
reducing anxiety and blood pressure and improving quality of
sleep and insulin sensitivity. Meeting the recommendations
of physical activity consistently over time can lead to even
more long-term health benefits. New evidence shows that
physical activity can help manage more health conditions
that Americans already have.
For example, physical activity can decrease pain for those
with osteoarthritis, reduce disease progression for
hypertension and type 2 diabetes, reduce symptoms of anxiety
and depression, and improve cognition for those with
dementia, multiple sclerosis, ADHD, and Parkinson’s disease.
Monitor health outcomes
For someone with a diagnosed health condition, monitoring
health might include, checking blood glucose levels, blood
pressure, weight, etc. In addition, daily self-monitoring
can be a personal check-in or awareness of how you are
feeling physically and mentally.
Do you feel rested? How do your muscles and joints feel when
you are being active? When you are eating, what is your
level of fullness? What emotions are you noticing? As you
make small changes in your health and wellness, take note of
how you feel and how it helps change your health in positive
ways.
Follow recommendations for medical care and medications
The general goal for all people is to utilize your health
professionals for guidance and care and be personally
knowledgeable about medicine use. For example, when it comes
to medicine (over the counter and prescription), what are
the expected actions, side effects, dosage and timing of
taking it? What are the instructions for storage and safety?
Be knowledgeable and follow all recommendations.
Problem solve
Everyone has different life situations and personal
challenges. Some problems might be health problems. Identify
areas where you can improve your healthy practices and make
those changes. You’ve got this!
Reduce risks
To reduce any unnecessary risks in dealing with diabetes and
other health conditions, be sure to take the proper
precautions. This includes, but is not limited to, quitting
smoking, knowing the facts about your medications, and
getting regular eye, dental, foot exams and mental health
care.
Cope in healthy ways
Life can be stressful! Some healthy ways to cope with stress
include eating healthy and exercising. Some other ways to
cope with stress include seeking out the support of friends
and family, practicing relaxation exercises like
mindfulness, getting enough sleep, expressing gratitude and
finding joy in the small things.
A special thanks to all the Diabetes Educators who work hard
every day to teach and guide patients so they can live a
healthy lifestyle. In addition to those who are currently
benefiting from the care of a diabetes team of medical and
educational professionals, others who do not have a diabetes
diagnosis can employ these same steps for overall health and
wellness. Information from the
Physical Activity Guidelines and the American Association of
Diabetes Educators
https://www.diabeteseducator.org/living-with-diabetes/aade7-self-care-behaviors
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