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Avoid Complications & Manage Diabetes Better With 8 These Tips

posted on 7/25/2016 Facebook Facebook

When it comes to managing diabetes, it means more than just getting your blood sugar levels under control. Diabetes is associated with a number of complications like heart, nerve and foot problems. However, these complications can be avoided or least delayed with a proper action plan. Here’s what you can do right. 

1. Eat Smart
A diabetes diagnosis doesn’t mean that you have to cut carbs completely. However, keeping a track on your carbohydrate intake is necessary. Choose foods which break down slowly in the body providing a steady supply of energy. Fill your pantry with whole grains, nuts, fresh green vegetables, fruits and lean protein.

2. Lose Those Extra Kilos
If you’re overweight then you may want to shed the extra kilos to manage your diabetes better. Shedding just a few pounds can improve the body’s ability to utilize insulin as well as manage blood pressure thereby reducing the risk of heart and foot issues.

3. Get Adequate Sleep
Sleep deprivation can trigger food cravings which can largely affect your health and blood sugar levels. Getting at least seven to eight hours of sleep on a daily basis not only decreases your risk of heart attack but also improves blood sugar levels.

4. Be Active
As you may know, a sedentary lifestyle is one of the main culprits for diabetes. Regular physical activity can help you maintain a healthy weight; reduce your stress levels thereby influencing healthy levels of blood pressure, cholesterol, and triglycerides. Start slowly—walking, biking, dancing, swimming or low impact aerobics can all work well.

5. Take Care Of Your Feet
Make it a habit to check your feet twice daily for any wounds or fissures. If you discover a bump or bruise then treat it immediately. Left untreated, cuts and blisters can lead to serious infections. Always wear well-fitting shoes and socks. Moisturize regularly to prevent cracks.

6. Let Go Off The Stress
Stress can hamper your overall health and if you’re a diabetic you should be more careful. Excess stress can fiddle with your blood sugar levels which can serve as a trigger for several diabetes related complications. Try to get rid of what’s bothering you physically or mentally. Yoga, meditation, and breathing exercises can help you effectively reduce stress.

7. Quit Smoking 
The ill effects of smoking are known to all. Apart from affecting your lungs, it also interferes with your normal heart function and blood pressure. Talk to your doctor about devising a quit plan for you right away.

8. Don’t Neglect Your Eyes
Diabetes greatly affects the eyes and can result in serious vision problems. Be extra careful with your eyes. It is highly recommended to take the dilated eye exam once every year. If you have any concerns related to your eye health then speak to your doctor.

A healthy lifestyle comprising of healthy eating habits, adequate  sleep,and exercise, devoid of stress and a little extra care from your end can all help you to avoid any complications associated with diabetes. 

References:
1.Asif M. The prevention and control the type-2 diabetes by changing lifestyle and dietary pattern. J Educ Health Promot. 2014 Feb 21;3:1. doi: 10.4103/2277-9531.127541. eCollection 2014. Review. PubMed PMID: 24741641; PubMed Central PMCID: PMC3977406.
2.Ley SH, Hamdy O, Mohan V, Hu FB. Prevention and management of type 2 diabetes: dietary components and nutritional strategies. Lancet. 2014 Jun 7;383(9933):1999-2007. doi: 10.1016/S0140-6736(14)60613-9. Review. PubMed PMID:24910231; PubMed Central PMCID: PMC4751088.
3.Nyenwe EA, Jerkins TW, Umpierrez GE, Kitabchi AE. Management of type 2 diabetes: evolving strategies for the treatment of patients with type 2 diabetes. Metabolism. 2011 Jan;60(1):1-23. doi: 10.1016/j.metabol.2010.09.010. Review.PubMed PMID: 21134520; PubMed Central PMCID: PMC3746516.
4.Muñoz B, O’Leary M, Fonseca-Becker F, et al. Knowledge of Diabetic Eye Disease and Vision Care Guidelines Among Hispanic Individuals in Baltimore With and Without Diabetes. Archives of ophthalmology. 2008;126(7):968-974. doi:10.1001/archopht.126.7.968.
5.Şen HM, Şen H, Aşık M, Özkan A, Binnetoglu E, Erbağ G, Karaman HI. The importance of education in diabetic foot care of patients with diabetic neuropathy. Exp Clin Endocrinol Diabetes. 2015 Mar;123(3):178-81. doi: 10.1055/s-0034-1389981. Epub 2014 Oct 14. PubMed PMID: 25314654. 

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