While it may not be simple, there are strategies to ease the burden of managing a chronic illness. Over the years, I’ve assisted numerous individuals grappling with the demands of diabetes management. I can attest that even amidst increasing work and life pressures, along with the intricacies of a health issue, achieving balance is feasible—especially when you apply some efficient strategies. You don’t have to overhaul your routine entirely with stringent measures.
6 strategies to simplify chronic health condition management
1. Keep meal planning straightforward
Effective meal planning can significantly impact your ability to make healthier food choices while also saving you time in the kitchen. Certified diabetes care and education specialist, Amy Beney, RD, emphasizes her top rule for meal planning and prep: Keep it straightforward.
“Discover reliable recipes that have a few ingredients you enjoy and are easy to prepare. Always have these ingredients on hand so you can whip up a simple yet tasty meal quickly,” Beney advises.
Consider this your reminder that experimenting with new foods isn’t always necessary. Trying new recipes can be a time-consuming task in its own right. During my work with clients, we often compile a list of low-effort meals that can be prepared in under 20 minutes.
These meals can be rotated with slight variations as needed. Some meal suggestions might include:
- Bean and veggie quesadillas
- Scrambled eggs, veggie omelet, or egg sandwich
- Prepackaged salad topped with canned salmon
- Tacos
- Chili
- Fish paired with sweet potatoes
- Protein bowl with rice or quinoa
- Sheet pan meals (e.g., shrimp, peppers, potatoes)
- One-pot meals (like pasta skillets)
2. Organize and strategize
To streamline your meal preparation process, organizing your fridge and pantry to make specific ingredients easily accessible is beneficial. “If you often consume the same items, keep them grouped together. For instance, I store all my oatmeal components in a container that is easy to access, which allows me to prepare several days’ worth in just minutes,” Beney explains.
In addition to organizing your food storage effectively, it’s helpful to invest some time in meal planning. This initial time investment can pay off significantly later. “I typically have a dinner plan mapped out before I head to work in the morning. This might include a slow cooker dish, leftovers, soups, or casseroles that I can prepare in advance or that are cooking while I’m away,” she adds.
Dedicate a few moments at the start of your week to jot down meal ideas. You can record these in your phone, planner, or a meal planning pad.
After planning your meals, consider ordering groceries online. “Utilizing a grocery delivery service or one that brings items directly to your vehicle can save a great deal of time and reduce hassle,” Beney states.
Bonus for saving time: Most grocery apps will save your favorite and frequently purchased items, allowing you to easily reference them when placing your order.
3. Opt for convenience
There will undoubtedly be weeks when meal planning isn’t realistic—and that’s perfectly fine. Life can get hectic, making it challenging to prepare a healthy homemade meal. Fortunately, numerous convenient, pre-made options are available for those occasions.
“Many grocery stores or meal prep services offer ready-to-eat meals that are perfect for a quick grab-and-go. They provide a wide variety of options,” Beney notes. Whether you’re at the deli (who doesn’t love rotisserie chicken?), or browsing the frozen food section (hello, nutritious frozen dinners), there are plenty of nourishing choices out there.
Don’t overlook meal delivery kits either. Most services provide well-balanced meals for less than the price of takeout, delivered straight to your door, sparing you from decision fatigue and prep work.
If you find yourself having a particularly tough day and lack the energy for even low-prep meals, give yourself permission to order takeout. The silver lining is that many restaurants offer nutritious takeout options. Seek out dishes that incorporate vegetables to ensure you’re getting essential vitamins, minerals, and fibers.
4. Implement reminders
There’s no need to feel embarrassed about needing reminders, particularly regarding medications and supplements. Forgetting to take medications is a common occurrence. Several studies on medication adherence highlight…Forgetfulness is frequently cited as a primary reason individuals fail to take their medications as prescribed.
“One effective strategy to remember your medications is to utilize a pill organizer. While it might seem overly simplistic, it can significantly reduce the time and frustration associated with managing multiple medications simultaneously,” explains Amanda Lane, RD, a registered dietitian and certified diabetes care and education specialist.
She continues, “Taking advantage of any automated services provided by your pharmacy can be extremely beneficial in ensuring you don’t run out of your medication. Many pharmacies offer apps or provide calls when refills are processed automatically and ready for collection.”
Setting reminders on your smartphone is another useful tactic. While most devices come with basic reminder applications, there are numerous medication reminder apps available for download in the app store.
Reminders can also serve purposes beyond medications. They can encourage you to stay active. Lane notes, “Activating nudges for physical activity throughout the day can help reduce sedentary behavior. Devices like FitBit and Apple Health feature options that will prompt you if you haven’t moved enough within an hour. The FitBit nudge recommends taking at least 250 steps per hour and can be activated for up to 12 hours daily.”
5. Adjust exercise to suit your comfort level
Discussing physical activity, it’s vital, particularly for those with ongoing health issues. “Engaging in movements that are free of pain contributes to a decrease in the nervous system’s excitability. Conditions such as fibromyalgia or chronic pain keep our bodies in a state of heightened alertness. Moving in ways that feel good helps to calm that alarm system, potentially lessening the pain experienced,” states Christynne Helfrich, PT, from Hinge Health.
Both cardiovascular exercise and strength training can provide benefits to individuals with diabetes, high blood pressure, and heart disease. “Increasing your activity not only boosts your mood but also enhances sleep quality. There’s a positive chain reaction when additional physical activity is incorporated into your day,” Helfrich highlights.
The guidelines for physical activity may initially appear daunting, but there’s no need to feel overwhelmed. “First, it’s important to realize that you don’t need to exercise for 30-45 minutes to reap rewards. Just five minutes of movement can make a significant difference to your pain and energy levels. Every little bit is beneficial,” Helfrich emphasizes.
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