Hello friends! Diabetes is a condition that arises when the body cannot regulate blood sugar levels. Diabetes mellitus is the most common form of diabetes, and it accounts for 90% of all cases.
In diabetes, the
pancreas stops producing enough insulin, a hormone that regulates blood sugar. High
blood sugar levels could cause damage to vital organs of the body, especially
the eyes, kidneys, heart, blood vessels, etc. Diabetes affects people of all
ages, races, and genders, but it is especially common in people over the age of
40.
The good news is that
there are many ways to manage diabetes effectively, and most of them are simple
and easy to follow. Diabetes can be effectively managed with a combination of
diet, exercise, and medication, but it is important to get the right
information and advice to make the best possible choices for your personal
health.
Lifestyle modifications
play a major role in the effective management of diabetes. One needs to make a
strong commitment to managing diabetes to lead an active, healthy, and peaceful
life.
The following are some
easy and simple yet powerful tips that help in the effective management of
diabetes. Let’s get into the subject right away.
1. Make sure to follow a
healthy diet that includes plenty of fruits and vegetables
Diabetes is a condition
that affects the body’s ability to metabolize sugar and arises when the
pancreas does not produce enough insulin. If left untreated, diabetes can lead
to serious health complications such as heart disease, stroke, blindness,
kidney disease, and more. To prevent or manage diabetes effectively, it is
important to follow a healthy diet that includes plenty of fruits and
vegetables.
Fruits and vegetables are
high in fiber and other nutrients that help keep blood sugar levels regulated,
and they also contain antioxidants that protect the body against disease. Fruits
and vegetables also help to slow down the absorption of sugar into the
bloodstream. This way, you will manage your blood sugar levels more effectively
and reduce the chances of developing diabetes or any other related health
problems. Additionally, by following a healthy diet, you can reduce your risk
of developing diabetes in the first place.
2. Eat foods that are
low in sugar
Diabetes is an illness
that affects millions of people around the world, and it’s on the rise. The
reason for this is simple: we are eating too much sugar, and not enough healthy
foods. In fact, the World Health Organization has classified obesity as a
“global epidemic,” and diabetes as a “serious global health threat.”
Cutting down on sugary
foods and sugary drinks is necessary to prevent excessive sugar intake. This
helps not only in controlling the blood glucose levels but also helps in
maintaining good body weight. Opting for plain milk, water, coffee, and tea
without sugar would be a better choice to replace sugary drinks. Low-calorie or
zero-calorie sweeteners (artificial sweeteners) can be used to help with cravings.
It becomes inevitable to use sugary products to manage decreased blood sugar
levels but their use should be limited to that specific purpose.
3. Reduce your intake of
processed foods and easy-to-eat snacks
There’s no denying that
processed foods and easy-to-eat snacks are convenient and often tasty, but they
can also be disastrous for your blood sugar levels. When you eat these types of
foods, your blood sugar spikes quickly and then falls back down, leading to an
incessant cycle of hunger and cravings. To break this cycle and manage your
diabetes effectively, try to reduce the number of processed foods and
easy-to-eat snacks that you consume each day. Instead, opt for healthy whole
grains, fruits, and vegetables, which will help to stabilize your blood sugar
levels and reduce the likelihood of developing diabetes in the first place.
4. Exercise regularly to
keep your blood sugar levels under control
Keeping your blood sugar
levels under control is critical if you want to manage your diabetes. Regular
exercise can help control your blood sugar levels and reduce the risk of
diabetes-related complications. In fact, recent studies have shown that people
with diabetes who exercise regularly have a much lower risk of developing type
2 diabetes than those who do not. Exercise also helps to improve blood lipid
levels and reduce the risk of heart disease. So, if you’re looking for ways to
manage your diabetes effectively, start exercising regularly as an active
lifestyle is essential for maintaining good blood sugar levels.
Walking is one of the
most basic forms of exercise that can be considered for the management of
diabetes. A simple 30-min to 60-min walk
a day six days a week can produce many amazing results. Walking enables
improved glucose control as this exercise helps the muscles to absorb the blood
sugar in a better way. Walking helps in building stamina. Walking helps in
burning excess calories, thus aids in maintaining good body weight. Walking
reduces the risk of cardiovascular disease. Walking improves blood circulation,
stabilizes blood pressure, and strengthens the heart. Walking elevates the
mood. Walking strengthens the muscles and supports the joints. Walking also
improves sleep. Thus, walking helps not only with the control of blood sugars
but also helps in overall wellbeing. Considering
all the benefits, a simple 30-min walk for 6 days a week can be started and can
be gradually increased.
5. Monitor and ensure
your blood sugar levels remain within the healthy range
To manage diabetes
effectively, it is important to monitor your blood sugar levels regularly and
keep them within the healthy range. By monitoring the blood sugar levels
regularly, you will be able to identify any early signs of diabetes and take
the appropriate steps to correct them. In addition, keeping track of your blood
sugar levels will also help you to better manage your weight and understand how
your diet affects your blood sugar levels. Thus, in addition to the mandatory
yearly physical exams, scheduling 3 to 4 diabetes checkups every year is
recommended as high levels of blood sugar can adversely affect the heart,
kidneys, feet, eyes, and blood vessels.
A full eye exam once
every year is recommended where the ophthalmologist checks for cataracts,
diabetic retinopathy, diabetic macular edema, glaucoma, signs of retinal
damage, etc., some of which could cause poor vision or blindness.
Visiting a podiatrist
regularly enables us to prevent diabetic foot problems like fungal infections
of nails, corns, calluses, blisters, hammertoes, ingrown toenails, diabetic
ulcers, diabetic neuropathy, bunions, etc. High blood sugar reduces blood flow
and could damage the nerves of the feet, causing pain, tingling, or loss of
sensation in the feet. If left untreated, cuts and blisters could lead to some
serious infections, sometimes leading to amputation. Thus it is important for people with diabetes
to be cautious with foot problems.
Millions of tiny blood
vessel clusters of the kidneys (glomeruli) filter waste from our blood and
damage to these blood vessel clusters can lead to diabetic nephropathy (CKD or
chronic kidney disease), and this is common in poorly controlled diabetes. This
develops due to high blood sugar levels. This can be avoided by properly
managing and treating diabetes, properly controlling blood pressure and
cholesterol levels, maintaining a healthy weight, and by quitting smoking. Early
signs of CKD include poor appetite, fluid retention which causes swollen feet
and ankles, puffiness around the eyes, dry and itchy skin, needing to pass
urine more often than usual, muscle cramps, etc. A visit to a nephrologist
would be helpful in detecting any kidney problems early.
People with diabetes are
prone to gum infections. Brushing the
teeth with a gentle massage of the gums using fluoride toothpaste twice a day
is advised. Flossing the teeth once a day is advised. Dental exams twice a year
are recommended. However, a dentist can be visited with any bleeding or
swelling of gums, plaques, bad breath, etc.
6. Get adequate rest and
avoid stress at all costs
An average of 7 to 8
hours of sleep is recommended for adults. By getting sufficient sleep, one can
find it easy to control and manage blood sugar levels. Good sleep ensures being
more alert during the day, feeling more energetic, feel less stressed, and
makes it easier to lose weight. Good sleeping avoids the release of hormones
like cortisol, which increases insulin resistance and increases blood sugar
levels. Good sound sleep can be achieved by maintaining good sleep hygiene,
maintaining a regular time for going to bed, creating a good atmosphere in the
bedroom for sleep by switching off the electronic devices, dimming lights,
etc., avoiding alcoholic drinks before bed, by doing physical activity like
exercising during the day, which helps in inducing and maintaining good sleep,
and by avoiding stress before sleep by meditating, listening to relaxing music,
etc., as good sleep is needed for various hormonal and metabolic processes in
the body.
Managing stress should
be given the first priority. When stressed, it is easy to forget the blood
sugar management routine. One may forget to exercise, forget to take medicines,
forget to have proper healthy foods, etc.
There are methods to
relieve stress like yoga, music to relax the mind, deep breathing, or hobbies
that could relieve the stress. Thus, to relieve the stress, prioritizing the
tasks and learning relaxation techniques would help.
7. Smoking and alcohol
use
With diabetes, there
already is a risk for health problems such as cardiovascular disease, eye
disease, kidney disease, stroke, blood vessel disease, nerve damage, foot
problems, etc. With smoking, the risk of having these health problems is
increased. Smoking makes it hard to exercise thus the benefits of exercise are
compromised. Smoking also increases the risk of 12 types of cancers and
increases the risk of COPD (Chronic Obstructive Pulmonary Disease). Quitting
smoking improves overall health, increases life expectancy, and prevents
passive smoking, thus the indirect risk of health problems to those around is
taken care of. Considering all the above risks with smoking, it is in the best
interest of all to consider quitting smoking immediately.
A watch on alcohol
intake is to be exercised in the presence of diabetes to avoid overuse. Alcohol
either increases or decreases blood sugar levels. Checking blood sugar levels
before drinking helps to avoid low blood sugar levels. Some alcoholic drinks
contain carbohydrates, so carb count is important, especially when insulin or
medications are taken. Alcohol use should be avoided when the blood glucose
level is low to facilitate optimum liver function. Alcohol should not be taken
on an empty stomach. Drinking slowly helps in avoiding sudden rise or fall in
blood sugar levels. It is good to keep glucose-rich food or glucose tablets
within your reach to manage hypoglycemia if needed.
8. Keep A1c, blood
pressure, and cholesterol under control
Keeping blood pressure
and cholesterol in good control becomes important in people with diabetes as
the ill effects of high blood pressure and high cholesterol levels get worse
with diabetes. The combined effects of these conditions could lead to heart
attack, stroke, etc.
Maintaining a healthy
diet is to includes foods with reduced fat and low salt does help in control. Avoiding
excessive alcohol consumption and doing regular exercises also help in
controlling high blood pressure and cholesterol levels.
The hemoglobin A1c,
blood pressure, and cholesterol (which can be
remembered as the ABC of diabetes) are the tests that should always be on
priority and should be checked at regular intervals to maintain good control
over those levels and to avoid any complications. The target levels should be
hemoglobin A1c of < 7.0%, blood pressure of < 130/80 mmHg, and
low-density lipoprotein cholesterol level of < 100 mg/dL. Keeping a chart
and recording the values at every check gives a clear picture of how the levels
are being managed and maintained. Based on the progress achieved, the physician
may alter the prescription to best suit your requirement.
9. Take diabetes
medications as prescribed
It is important to take
your medications as prescribed by your doctor. If you don't take your
medications as directed, not only will it lead to worse blood sugar outcomes,
but you could also end up with serious health complications down the line. Make
sure to always bring a copy of your prescription with you, in case there are
any questions or issues related to your medication. Follow your doctor's
instructions, and you'll be on your way to a better diabetes future.
10. Seek professional
help
If you are living with
diabetes, it is essential that you seek professional help if you experience any
complications from your diabetes treatment. Diabetes is a serious and chronic
condition, which can be managed effectively but with the right support. If you
experience excessive thirst, fatigue, weight gain, or blurred vision, it is
essential that you seek professional help as soon as possible. Regularly
consulting a doctor helps to get early detection and better treatment of
complications, which can lead to a healthy and happy life with diabetes.
If you are living with
diabetes, you know just how important it is to have comprehensive health
insurance coverage. Diabetes is a chronic condition that can be effectively
managed with the help of a good diet and regular exercise, but it requires
professional care and proper medication. If you don’t have comprehensive health
insurance coverage, you will end up spending a lot of money on your own, which
could quickly spiral out of control. Make sure you are fully covered by your
health insurance plan so that you can get the best possible care for your
diabetes.
11. Stay positive and
optimistic
Diabetes is a chronic
condition that requires strict daily management. However, by adopting a
positive and optimistic attitude, you can stay in control of your diabetes and
manage it to the best of your abilities. One of the easiest ways to start off
on the right foot is to keep a positive outlook on diabetes and focus on the
many benefits that come with having this condition. By being grateful for your
good health, you can set yourself up for long-term success. Furthermore,
staying positive will help you cope better with the challenges that come along
with diabetes, such as fatigue, thirst, and frequent urination.
12. Educate yourself
about diabetes and its treatment
To manage diabetes
effectively, it is important to learn as much as you can about the condition
and its treatment options. There are a variety of resources available online
that can help you understand diabetes and its various symptoms, and find the
best way to manage it. By doing so, you can achieve a better quality of life
and reduce your risk of developing serious health problems related to diabetes.
Conclusion
Diabetes is a disease
that can affect many parts of the body, with no known curable treatments. However,
the complications of diabetes can be reduced by creating awareness and with
treatment as necessary. The major complications of diabetes include vision
damage, kidney damage, and heart attack and strict control of blood sugar
levels should be maintained to avoid the complications. The progression of
diabetes may be delayed with some simple lifestyle modifications and some
possible medications. A healthy dietary pattern and a regular exercise regimen
are the key players in the effective management of diabetes.
When we need to live
with diabetes, we need to learn all we can about diabetes, make healthy eating
and physical activity a part of our daily routine, and maintain a healthy weight.
We need to monitor our blood sugar and follow our health care provider's
instructions for managing our blood sugar levels. We should take our
medications as directed by our health care provider and ask for help when
needed.
When we stay positive,
we can get diabetes under our control and lead an active, healthy, and peaceful
life.
We wish you all the very
best in your journey towards better health while successfully coping with
diabetes.
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