Note: This page was written using AI as a supportive tool, all clinical content has been fact checked by a clinical professional.
The foundations of self care
Self-care is about the everyday things you do to look after your health and feel your best. It includes the habits and routines that help you stay well physically, mentally and emotionally. Self-care isn’t about being perfect, it’s about the small, realistic actions that make a positive difference to your life.
Self-care can include things like:
eating food that nourishes your body
moving in a way that feels good for you
getting enough rest and sleep
staying connected with people who support you
Taking time to relax and manage stress
Looking after your mouth, skin, feet and general health
Avoiding smoking and reducing alcohol
These everyday choices help your whole body to stay healthy, give you more energy, and support your wellbeing, with or without diabetes.
Making changes that work for you
Making changes to the way you eat, move and look after yourself doesn’t have to happen all at once. In fact, the most meaningful improvements often come from small, steady steps that feel achievable in your everyday life.
Think about one or two small changes you could try this week, something that feels realistic for you. As these small changes become habits, they build up and lead to bigger improvements in your glucose levels, HbA1c, and overall health. For many people, these changes can also help reduce weight and may even lower the amount of medication or insulin needed.
How to set goals you can stick to
A good goal is one that feels achievable, useful, and relevant to your life. One helpful way to plan is to use the SMART approach.
S: Specific
Choose one clear action.
Example: “I will walk after meals” instead of “I will be more active.”
M: Measurable
Decide how you will track your progress.
Example: Checking your glucose before a meal and again two hours after to see the effect of your walk.
A: Achievable
Make sure the goal feels realistic for where you are right now.
Example: Start with a 5-minute walk after one meal a day and build up gradually when you feel ready.
R: Relevant
Choose something that matters to you, not because someone else told you to do it, but because you want the benefit.
Example: “I want more energy in the afternoon,” or “I want to help my glucose come back down after meals.”
T: Time related
Give yourself a gentle time frame.
Example: “For the next two weeks I’ll walk after one meal a day, then review how it’s going.”
A realistic example
Here’s how a small goal could grow over time:
Week 1: Walk 5 minutes after one meal each day
Week 2 to 3: Walk after two meals each day
Week 4: Walk after three meals a few times a week
When ready: Build the time up towards 10 to 15 minutes after each meal
Every step counts, and there’s no rush, you’re building habits that support you long-term.
Remember
You don’t need perfect days. You just need small, repeatable actions that fit into your life. Every positive change you make contributes to a bigger change overall.
