What is Diabetes?
Diabetes mellitus more commonly known as Diabetes is a condition in which the body’s Pancreas:
- Do not produce insulin
- Do not produce enough insulin
- Your body suffers from insulin resistance ( insulin produced does not function properly) .
Type 2 Diabetes – Accounts for 90% of the total population. This occurs mainly with age in people who are overweight and have for long not led a healthy lifestyle comprising a balance of nutrition and physical activity. Type 2 Diabetes is due to insulin deficiency or insulin resistance in the body.
Diabetes, being a chronic condition must be constantly monitored to avoid further complications. Unlike other conditions, diabetes can’t only be controlled by taking medications. Therefore, people with diabetes need to be more focused on diabetes care by make more healthy choices, have a healthy weight and continue to be in touch with their diabetes educator when they are feeling out of control and even when they are feeling well.
Here are some tips to manage type 2 Diabetes:
- MANAGE YOUR DIABETES ABC’s
- Take care of your HbA1c levels and get them checked every 3 months to analyze the progress you have mafe.
- Blood pressure- High BP increases risk of stroke and heart attack
- Cholestrol levels- Lipid profile helps prevent cardiovascular risk
2. CONSTANT BLOOD SUGAR MONITORING
To ensure better control over your sugar levels check your levels regularly. People who monitor regularly are at lesser risk of complications. Use a home based glucometer for this purpose. A smartphone connected glucometer enables you to analyze your sugar trends and have better features to help diabetics.
3. BE PHYSICALLY ACTIVE
It is a known fact that 30 mins of exercise daily reduces risk of complications greatly in people with diabetes. Start slow by taking 10 minutes walk during work hours. Set a goal to be more active most days of the week. A mix of aerobic and strength training is the best way to improve insulin sensitivity.DIET PLANNING
4. DIET PLANNING
A balanced diet is good way to manage your sugars. The best advice for people with diabetes is – “Don’t fast or feast; Balance is key.”
The ‘Make your plate’ method is an easy and visual way to balance your food groups and ensure a healthy diet and manage your sugar levels
Simply put it is:
25% of your plate should be protein
25% whole grains or starchy vegetable
50% non-starchy vegetables
A serving of fruit and some dairy
For insulin dependent diabetics the carb counting method is a tool to plan your diet . For this you will need the help of a nutritionist to work out your insulin to carb ratio. This ratio will help you determine the amount of insulin dose based on your carb consumption.
5. REDUCE STRESS
Stress increases sugar imbalance and ups the risk of other diabetic complications. Additionally, it prevents a person from sleeping well. Sleep lesser than 6 hours a night leads to impaired glucose tolerance. Doing yoga, listening to music and reducing caffeine from your diet helps reduce stress.
6. QUIT SMOKING
Smoking increases risk of serious complications such as heart and kidney diseases. Poor blood flow in the feet and legs can cause neuropathy, infections, ulcers and possibility of amputation. A person with diabetes will only benefit from quitting smoking.
7. GET YOUR EYES TESTED
Diabetes is the leading cause of blindness in the world. Getting your eyes checked annually for retinopathy is important.
8. GET YOUR FOOT EXAM
Diabetes affects ones feet. It can cause nerve damage, delayed healing of wounds and in case of infections it can lead to ulcers and in the worst case scenario even amputation. Wear proper fitted shoes and keep your feet clean and moisturized and clean at all times. Proper foot care and getting a foot exam annually is important.MAKE A SUPPORT SYSTEM
9. MAKE A SUPPORT SYSTEM
Ensure you are in touch with your doctor and diabetes educator regularly. Keep your family aware of your health status so they can give you encouragement and support when you need it.