TOP TEN TIPS TO LIVE A HEALTHY LIFE WITH DIABETESDt. Shahenaz Shaikh
Maintaining your health when you have diabetes is vital to ensure your quality of life.
- Know your diabetes ABC – Check your blood sugar. Know how to manage your A1C, blood pressure & cholesterol. This can reduce your chances of having a heart attack, stroke, or diabetes related problems.
- Take your medications as directed by your doctors – If you have diabetes, taking medicines is a major part of staying healthy because they help keep your blood sugar levels under control. Take your medicines even when you feel good.
- Know what is healthy to eat as a diabetic – If you have diabetes, you need to know how foods affect your blood sugar levels. Choose foods lower in calories, saturated fat, trans fat, sugar, and salt. Eat foods with more fiber, such as whole grain, cereals, pulses, fruits, vegetables, low-fat or skim milk, and cheese. When eating a meal, fill half of your plate with fruits and vegetables, one-quarter with lean protein, and one-quarter with whole grain.
- Learn about carbohydrate counting and portion sizes – For people taking mealtime insulin, it’s important to know the amount of carbohydrates in your food, so you get the proper insulin dose. Coordinate your meal and medications to avoid hypoglycemia & hyperglycemia. Learn to read labels. You can still include some treats. Allowing yourself a treat once in a while will help you to stay on track with your healthy lifestyle.
- Follow your recommended diet with care – Diet is the key to maintaining wellness. Every diabetic individual has differing needs, so it’s likely that your registered dietician has tailored the diet suggestion to your specific needs. Remember to drink carefully too many commercial drinks contain sugar and other additives that may spoil a carefully followed diet. A food diary can be helpful if you’re struggling to stay on track. Try to avoiding eating before bedtime. Maintain a healthy weight.
- Do exercise– Physical activity lowers the blood sugar level. Aim for a minimum of 45 minutes of moderate physical activity a day. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently. The more strenuous your workout, the longer the effect lasts. Check your blood sugar level before, during, and after exercise, especially if you are on insulin. Stay hydrated. Always have a small snack with you during exercise. Wear a medical identification bracelet.
- Manage your stress– If you’re stressed, the hormones your body produces in response to prolonged stress may cause a rise in your blood sugar level. Learn relaxation techniques & prioritize your task. Try deep breathing, gardening, meditating, working on your hobby, or listening to your favorite music.
- Watch for diabetic complications – People with diabetes have greater risk for complications like heart disease, stroke, eye problems, gum disease, foot problems, skin issues, and even depression.
- Avoid alcohol – The liver normally releases stored sugar to counter act falling blood sugar levels. But if your liver is busy metabolizing alcohol, your blood sugar level may not get the boost it needs from your liver for maintenance of euglycemia. Alcohol and smoking increases the risk of diabetes related complications.
- Keep record and action plan – Write down the dates and results of all the tests and check Including foot checkup, blood pressure & weight.
Dt. Shahenaz Shaikh