Living with a chronic illness can be overwhelming.
Here, experts share how to make managing a chronic illness easier.
Experts in This Article
registered dietitian and certified diabetes care and education specialist.
For years, Ive worked with people who feel consumed with the task of managing diabetes.
You dont need to completely upend your routine with rigid interventions.
Here, I talk to other specialists who help those with chronic conditions successfully adopt health-promoting behaviors.
registered dietitian and certified diabetes care and education specialist.
seems unbearable, here are some minimal-effort ways to make managing a chronic illness easier and improve your wellness.
6 ways to make managing a chronic health illness easier
1.
Find tried-and-true recipes, with a few ingredients that you enjoy and are simple to make.
Let this be your reminder that you dont always have to try new foods.
Trying a new recipe can be a job in itself.
These meals can be played on repeat with a little variation if needed.
Meal ideas could include:
2.
If you tend to eat the same foods, keep them together.
For example, oatmeal.
registered dietitian and certified diabetes care and education specialist.
Besidesorganizing your food storagein a way that works for you, invest a bit of time in meal planning.
The time spent upfront will save you in the end.
I usually have a solid dinner plan before I leave for work in the morning.
Take a few minutes at the beginning of your week to jot down meal ideas.
Its Amazing How Its All Connected.
Go for convenience
Youre going to have weeks where planning meals is not feasibleand thats okay.
We dont always have time to prepare a nutritious homemade meal.
Thankfully, there are plenty of convenient, ready-made options you’ve got the option to use instead.
Several grocery stores or other meal prep sites have meals that are grab-and-go.
These are great and there can be a variety of options available, Beney says.
And dont count outmeal delivery kits.
Most services offer nutrient-dense meals for less than the cost of takeout.
Theyre delivered right to your doorstep and will save you decision fatigue and prep time.
The good news is that most restaurants offer nutritious takeout options.
Look for items that include veggies to get in some essential vitamins, minerals, and fiber.
Build in reminders
Theres no shame in needing reminders.
Especially when it comes to medications and supplements.
If you forget to take your medications, you arent alone.
Several studies about medication use citeforgetfulness1as a common reason for not taking medications.
One easy way [to remember meds] is to use a pill box.
Many pharmacies have an app or can call when refills have been completed automatically and are ready for pickup.
Additionally, it’s possible for you to always set reminders on your phone.
And reminders arent just for medications.
They can remind you tomove your body, too.
Lane says, Enabling nudges for activity throughout the day can help decrease sedentary time.
FitBit and Apple Health have features where nudges can be set if hourly movement has not been reached.
Movements that are pain-free help decrease the excitability of our nervous system.
With conditions like fibromyalgia or chronic pain, our body is constantly on-guard or high alert.
Likewise, bothcardioandstrength traininghave benefits for those withdiabetes2,high blood pressure3, andheart disease4.
Physical activity recommendationsmay feel daunting but dont be intimidated.
First off, know that you do not need to exercise for 30-45 minutes to get benefits.
Even moving for just five minutes can have a huge impact on your pain and energy levels.
Every little bit counts, Helfrich says.
You know its helpful…but where do you start when you just dont feel like it?
Helfrich provides these tips for getting in that much-needed movement:
6.
Have compassion
Finally, give yourself grace.
It sounds cliche, but life happens.
Be kind to yourself, Beney says.
Self-compassion islinked to well-being5, making it an essential part of managing any chronic condition.
Managing all the things you have to manage, plus chronic disease, can be a heavy load.
It can be both mentally and physically fatiguing.
Its okay to have a bad day.
Acknowledge it and move on.
Small steps can make tomorrow a better one.
reviewed byJennifer Logan, MD, MPH
Alodhaib, Ghaida et al.
11 Jan. 2021, doi:10.3390/pharmacy9010016
Reddy, Ravi et al.
Effect of Aerobic and Resistance Exercise on Glycemic Control in Adults With jot down 1 Diabetes.Canadian journal of diabetesvol.
43,6 (2019): 406-414.e1.
doi:10.1016/j.jcjd.2018.08.193
Schroeder, Elizabeth C et al.
7 Jan. 2019, doi:10.1371/journal.pone.0210292
do Nascimento, Daniela Meirelles et al.
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