With increasing prevalence at a global level, diabetes care has become more relevant and important. The long-term commitment helps you in reducing your risk of life-threatening complications. This includes heart, nerve or foot problems. Hence, a long-term commitment to diabetes care would ensure a healthy lifestyle. Making a few lifestyle changes can work wonders on your sugar levels.
7 Diabetes Care Tips to Keep Your Sugar Levels in Check
TIP 1: Watch Your Weight
Being overweight can be quite a problem when it comes to diabetes care. If you are overweight, your doctor will ask you to shed a few kilos. Although this might seem like a daunting task, a relative change of even 5-10 kilos can make a difference.
Consult your diabetes educator or doctor to set short-term goals that can help you achieve those goals. Please note even a small change to your lifestyle can make a difference. For instance, take the stairs instead of the elevator; take small breaks for walks in the office, etc.
TIP 2: Eating Right – First step towards diabetes care
Healthy eating can help in keeping your blood sugar levels in control. The two most important rules of eating right are to eat small portions and being mindful about your intake. This can take you a long way in diabetes self-management.
Consult your diabetes educator or a dietitian. They will ensure that your diabetes care diet has ample fresh veggies and less starches and sugary foods. In order to stay on track, put together a diet plan. Similarly, following a diet plan does not mean you will not be able to enjoy your favourite foods. Eating right means being considerate in terms of what you eat and how much you eat.
Here are a few things you can consider when eating right:
- Eat a variety of foods from different food groups each day.
- Fill your half plate with only fruits and vegetables such as apples, oranges, broccoli, and carrots.
- Increase your intake of healthy carbohydrates that are found in brown rice, oatmeal, and cereals.
- Cut down on salty and fatty foods.
- Choose lean meat such as poultry or fish and prefer grilling, baking, or steaming.
TIP 3: Get Going, Get Moving
Exercise helps to stabilize your sugar levels and also keeps other complications at bay. However, this also does not require you to be a part of a marathon or become a gym rat.
- Any form of physical activity for 30-40 minutes most days of the week is recommended.
- If you do not have enough time, divide your time into 10 minutes of physical activity three times throughout the day.
- However, please speak to your diabetes educator before following any exercise routine.
For diabetics, the benefits of exercise cannot be overstated. It helps in weight loss/weight control, lowering cholesterol levels and reducing anxiety. Additionally, it also helps in strengthening bones and muscles. It also boosts the sensitivity of insulin in the body, countering insulin resistance.
TIP 4: Avoid Smoking
Everyone is aware of the adverse effects of smoking. Smoking has a negative effect on every organ in your body. This further increases the risk of potential health complications. Smoking increases the risk of Type 2 diabetes. It also leads to the following complications:
- Reduced flow of blood in the body, especially legs and feet. This may lead to ulcers, infections, and an increase in the possibility of amputation.
- Stroke
- Heart complications
- Nerve damage, or neuropathy
- Kidney damage
- Eye problems, further aggravating to blindness
Moreover, smoking makes your body resistant to insulin, thus leading to unmanageable sugar levels. Having diabetes in itself increases the risk for many health problems. Why add fuel to the fire by smoking and hamper your diabetes care?
TIP 5: Do not Ignore Your Feet- Essential Diabetes Care
Prolonged periods of high sugar levels cause nerve damage in the body and thus cause foot problems. The most common foot problems that occur are diabetic neuropathy and peripheral vascular disease. If left untreated, these small blisters and cuts on your feet can lead to serious infections. People with diabetes feel tingling, numbness, or loss of sensation in their feet.
In order to prevent such foot problems, you must:
- Wash your feet daily in lukewarm water and dry them gently. Especially in between the toes.
- Avoid soaking your feet as it causes dryness in your feet.
- Moisturise your feet and ankles daily with lotion or petroleum jelly. Avoid in between toes as it can increase the chances of infection.
- Check for cuts, blisters, redness, calluses, redness, or swelling on a daily basis.
- Consult your doctor if you feel the cut/blister is not starting to heal.
- Avoid walking barefoot, inside or outside.
TIP 6: Schedule Regular Exams for Eye and Routine Vaccines
Monitor your sugar levels daily at regular intervals. Schedule for a full-body diabetes check-up at least four times a year. Additionally, make sure you schedule yearly routine eye check-ups. Your doctor will ask about your nutrition and exercise regime. They might suggest a few small changes in your lifestyle for better diabetes care. Moreover, they will look for signs of diabetes-related complications – including symptoms of nerve damage, kidney damage, and others.
Furthermore, go for regular vaccinations. Here are a few that must be taken after consulting your educator:
- Pneumonia vaccine, especially after 65 years of age.
- Hepatitis B vaccine is generally recommended for people who have not had the vaccine and are younger than 60.
- Tetanus shots, which are generally given every 10 years.
TIP 7: Commit to Diabetes Care
Diabetes is a progressive condition. Hence, it needs a round-the-clock commitment. Consultation from diabetes educators and doctors, along with support from peers and family can help you. Along with this, learning diabetes self-management is an important part of diabetes care. Do your research and try learning everything about diabetes. Monitor your sugar levels. Take medications as advised by the doctor. Ask for help whenever you need it.
Diabetes care is not a difficult journey. With a few small changes to your daily routine, it can be within your control.
