By Noah Williams 
Living with diabetes can sometimes feel like a balancing act. I understand—it’s not just about remembering to take medication or check blood sugar; it’s about daily habits, meals, activity, and even emotional well-being. As someone who has worked with many older adults managing diabetes, I want to share some of the most common mistakes I see and, more importantly, the kind of practical steps you can take to stay healthy and confident in your care.
The goal here isn’t perfection—it’s making small, manageable changes that protect your health and keep you feeling your best.
1. Skipping Meals or Eating at Irregular Times
Some people think skipping meals will help lower blood sugar or manage weight. I see this often, especially when mornings are busy or appetites are smaller. But skipping meals can actually cause blood sugar swings, increased cravings, and fatigue. In some cases, it may even trigger low blood sugar, which can be dangerous.
Practical Tip:
Try to eat meals at regular times each day. Include a balance of protein, fiber, and healthy fats. If cooking a full meal feels daunting, small snacks like a handful of nuts, a piece of fruit with yogurt, or cut vegetables with hummus can help you avoid long gaps between meals. Even these little steps make a big difference.
2. Ignoring Portion Sizes
Even healthy foods can affect your blood sugar if eaten in large amounts. Many of my patients assume “diabetes-friendly” foods are safe in unlimited quantities—but moderation matters.
Practical Tip:
Use the plate method: fill half your plate with vegetables, one-quarter with lean protein, and one-quarter with whole grains or starchy foods. Measuring portions at first can help you understand appropriate servings. Over time, you’ll naturally adjust without needing to measure every meal.
3. Not Checking Blood Sugar Regularly
Some of my patients only check their blood sugar when they “feel off.” While it may seem fine, this approach can miss important patterns that help guide care. Regular monitoring helps you and your doctor understand what works best for your body.
Practical Tip:
Ask your healthcare provider to help you create a gentle monitoring schedule. Keep a small notebook with readings and any notes about meals, activity, or mood. Over time, this log becomes a helpful guide for making subtle improvements.
4. Overlooking Physical Activity
Exercise is one of the most powerful tools for managing diabetes. I know that sometimes it’s hard for older adults to move as much as they’d like due to joint pain or fatigue—but even light activity helps.
Practical Tip:
Aim for gentle movement most days of the week. Walking, stretching, chair exercises, or water aerobics are all excellent choices. Even a 10-minute walk after meals can help manage blood sugar. Remember, consistency matters more than intensity.
5. Relying Solely on Medication
Medication is important, but it works best alongside healthy habits. Some patients assume that taking pills means they can eat or live however they like, but this can reduce long-term effectiveness and even lead to complications.
Practical Tip:
Think of medication as one part of your overall diabetes plan. Pair it with balanced meals, regular movement, and stress management for the best results. Never adjust medication without consulting your doctor—it’s always safer to discuss changes first.
6. Neglecting Foot Care
Diabetes can affect circulation and nerve sensitivity, making your feet more vulnerable to injuries and infections. Yet, it’s easy to overlook this small but crucial part of self-care.
Practical Tip:
Check your feet every day for cuts, swelling, or redness. Keep feet clean and dry, wear comfortable supportive shoes, and see a podiatrist regularly. Early attention prevents serious complications and keeps you mobile.
7. Overlooking Mental Health
Living with diabetes can sometimes feel overwhelming. Stress, anxiety, or even feelings of burnout can affect blood sugar and overall well-being. I encourage my patients to treat mental health as part of their diabetes care.
Practical Tip:
Talk to your doctor or a counselor if you feel stressed or anxious. Simple practices like gentle breathing exercises, mindfulness, or joining a local support group can make a big difference. Remember, taking care of your mind is just as important as taking care of your body.
8. Staying Hydrated and Sleeping Well
I often remind my patients that hydration and sleep are simple habits that have a profound impact on blood sugar control. Dehydration and poor sleep can both raise blood sugar and make diabetes harder to manage.
Practical Tip:
Aim for 6–8 glasses of water daily, and maintain a consistent sleep schedule. If you have trouble sleeping, a short walk before bed or limiting caffeine in the afternoon can help.
Managing diabetes is a lifelong journey, and it’s normal to feel uncertain at times. The most important thing is to approach your care with kindness toward yourself. Small, steady changes—like eating at regular times, gentle movement, regular blood sugar checks, and attention to foot and mental health—add up to meaningful improvements over time.
Remember, you’re not alone. Your healthcare team is there to guide you, answer questions, and support your choices. Every step you take toward better habits counts. It’s not about perfection—it’s about making thoughtful, sustainable decisions that help you feel your best.
With consistent care, attention to daily habits, and the right guidance, living well with diabetes is entirely possible. You can maintain independence, enjoy your favorite activities, and protect your long-term health.