Healthy New Year’s Resolutions for People with Diabetes 

As the new year begins, it can be a great time to review current lifestyle habits and set goals that will positively impact your health. Small changes can make a big difference in being healthier and happier.  

Setting goals need to SMART – Specific to what you want to change, Measurable in how often I will do this, Attainable as in is this a goal doable, Realistic – similar to attainable like climbing a mountain (it may not be an option but going indoor rock climbing is doable), and Timely – how long to give yourself to achieve the goal. For example: I will exercise daily for 30 minutes for the next month. Or, I will do relaxation meditation for 30 minutes every morning to better manage my stress. 

Here are some practical New Year’s resolutions to help you manage your diabetes while living  
a balanced, enjoyable life! 

Focus on a Balanced Diet 

Eating a variety of foods and actively practicing portion control can help control blood sugar. Here are some easy tips:  

• Eat More Vegetables: Try adding colorful veggies to your meals. They’re low in carbs and high in fiber, which helps with blood sugar control. 

• Choose Whole Grains: Swap white bread or rice for whole-grain options like quinoa or whole wheat bread. 

• Limit Sugar: Cut back on sugary drinks, desserts and snacks. Instead, satisfy your sweet tooth with fresh fruit and add some Greek yogurt.  

• Practice Portion Control: Eating smaller portions can help keep your blood sugar steady and allow for more variety in your diet. (Related: Learn more about portion distortion).  

Stay Active 

Exercise is great for everyone, but it’s especially important for people living with diabetes. Regular physical activity helps lower blood sugar and improves overall health. 

• Start Small: If you are not used to exercising, begin with short walks, stretching or yoga. Starting with 5 minutes is a good goal.  

• Make it Fun: Pick activities you enjoy, like dancing, swimming or biking. 

• Be Consistent: Aim for at least 30 minutes of activity five days a week including weight resistant activity.  

Take Care of Your Mental Health 

Living with diabetes can be stressful. Finding ways to relax and stay positive is key. 

• Practice Mindfulness: Meditation or deep breathing exercises can reduce stress and help you feel more focused. 

• Talk to Someone: Share your feelings with friends, family, or a counselor. Sometimes, just talking can make a big difference in how you feel. 

• Get Enough Sleep: Sleep helps your body and mind recharge. Sleep helps the body and mind recharge. Shut down screen time at least 30 minutes before going to bed. Try to get seven to eight hours of quality sleep each night.  

Build Healthy Habits 

Making small changes in your daily routine can lead to big improvements in managing diabetes. 

• Check Your Blood Sugar as Recommended: Knowing where blood sugar readings are at can help make healthier choices.  

• Stay Hydrated: The Academy of Nutrition recommends about 9 cups of fluid per day for women and 13 cups for men, preferably from water. This is unless an individual is under any medically prescribed fluid restrictions by their doctor. 

• Take Medications as Prescribed: If your doctor prescribes medicine or insulin, stick to the schedule. Set reminders if needed. 

Stay Connected 

Having diabetes doesn’t mean you have to manage it alone. Building a strong support system is essential. 

• Join a Support Group: Sometimes opening up to others can be hard. Connecting with others going through the same concerns of living with diabetes can be helpful.  

• Involve Family and Friends: This can be hard, too, as we often are afraid that those we love will judge us for eating that piece of birthday cake. But educating family and friends on your goals and living with diabetes can lead to more support for you. 

• Ask for Help: Be your biggest advocate – don’t hesitate to reach out to your healthcare team if you have questions or concerns.  

Make Time for Fun 

Living well with diabetes isn’t just about rules—it’s about enjoying life, too! 

• Explore New Hobbies: Whether it’s painting, gardening or cooking, doing something you love can make life more fulfilling. 

• Plan Outings: Go on nature walks, visit a museum or have a game night with friends. Bring along snacks to share, that you are comfortable in eating and fast acting carbohydrate source, in case of a low blood sugar. Have fun!  

Start the Year Off Right 

Remember, you don’t have to make all these changes at once. Start with one or two goals and build from there. Every small step counts when it comes to improving your health and happiness. This year, commit to taking care of yourself—you cannot take care of others well, until you take care of yourself. 

Author: Janet Dominowski, MS, RDN, CDCES | CCS Health       

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.