Preventing Diabetes Complications: Strategies for Avoiding Heart Disease, Neuropathy, and More
Diabetes is the ninth biggest cause of death, according to the World Health Organization (WHO) 2019 statistics (with over 1.5 million deaths worldwide).
Diabetes does not have to be a death sentence; you can still live life to its fullest! To take the first step toward a healthier you, all you need is a little bit of awareness and some determination.
At Doral Health & Wellness, we have all the answers you need.
Here are 10 ways to make your life easier with Diabetes.
- Make healthy food choices
You don’t need to watch everything you eat. You just need to choose healthier options in your daily diet. Here are some basics:
- A light, nutritious and healthy diet is one of the most important things you can do to fight diabetes. (A balanced diet has vegetables, fruits, whole grains, and proteins in the right amounts).
- Avoid processed foods, which are often high in sugar and salt. Instead, try to eat fresh food whenever possible.
- Don’t skip meals.
- Eat more fiber (such as in fruit and vegetables).
- Enjoy superfoods like berries, nuts, sweet potatoes, fish (with omega-3 fatty acids), and dark green, leafy vegetables.
- Always check food labels and avoid saturated fat and trans fats. Choose foods that contain unsaturated fats, such as olive oil and canola oil.
Remember, there is no specific diabetes diet, but control of diabetes depends on your diet and lifestyle choices.
- Shed the extra weight
A crucial step is talking to your doctor about your body mass index (BMI) and weight-related issues. A healthy BMI range is between 18.5 and 24.9. Here are some tips:
- Use diet and exercise to lose weight.
- Talk to your doctor before making any changes in your diet or workout routine.
- Avoid ‘fad diets’ and ‘magic weight-loss pills.
Losing just 5% of that extra weight will lower your risks of complications. And it’s not that hard!
Talk to us @ +1-347-384-5690 to be on your way to a healthy weight.
- Manage your ABCs
A1C, Blood pressure, and Cholesterol are the A, B and C of Diabetes management.
Understanding A1C (A-one-C)-An A1C blood test measures the average blood sugar levels for the past three months (by calculating the percentage of hemoglobin- a protein in your red blood cells that carries oxygen, coated with glucose molecules). The test results are measured as a percentage and the standard A1C goal in most cases is below 7%.
Get your A1C levels checked every three to six months!
Blood pressure and Diabetes– The American Diabetes Association states that the blood pressure goal for most people with diabetes is below 140/90 mmHg. High blood pressure is a silent problem and as your heart works harder, it increases your risk of developing diabetes-related health concerns, such as nerve damage, vision problems, and kidney damage and increases your risk of heart disease and stroke.
Get your blood pressure checked at least 4 times a year if you have diabetes!
Cholesterol and its role in Diabetes- According to the American Diabetes Association, most people with diabetes should aim for:
HDL (High Density Lipoprotein): Higher than 50 mg/dl
LDL (Low Density Lipoproteins): Lower than 100 mg/dl
Triglycerides: Lower than 150 mg/dl
Get your cholesterol levels checked every three to six months!
- Schedule regular physical and dental exams
Make sure to go for regular exams with your healthcare team (primary care doctor, dietitian, endocrinologist, dentist, eye doctor, podiatrist).
- Take all your medicines (as instructed) and talk to your doctor if you have any questions.
- Keep a diary/list of all your medical issues.
- Keep your vaccines up to date.
- Get regular dental cleanings and talk to your dentist about dental hygiene.
- Get regular eye check-ups to screen for vision problems.
Remember, your healthcare team is the best guide to managing diabetes and its complications.
- Exercise regularly
Being physically active can help improve your physical and mental health and contribute to better diabetes control. This doesn’t mean getting that pricy gym membership!
- The American Heart Association recommends 150 minutes [about 2 and a half hours] of moderate-intensity activity a week (like taking a brisk walk or low-intensity aerobic exercise).
- Pick something you like — walking, dancing, biking, or swimming. Do it for a half-hour a day.
Exercise can help reduce your stress levels, cardiovascular risks, cholesterol, and blood pressure levels, and keep your weight down. It may help you cut back on your diabetes medication.
- Manage your stress
Don’t make stress a part of your life. Constant stress can lead to high blood sugar levels. Learn to manage stress:
- Make a list of things to do- prioritize!
- Set a daily routine and stick to it.
- Learn relaxation techniques-Yoga, Pilates, Tai chi, Meditation, mindfulness, and breathing exercises.
- Try doing something that you like (e.g., going for a walk or listening to music).
- Exercise regularly — use exercise as an outlet for stress.
- Seek out help from family or friends when stressed; don’t isolate yourself.
- Get plenty of sleep.
- And above all, be optimistic.
If you are stressed, you can ignore your health. Don’t forget, Diabetes care is in your hands.
- Say no to smoking
Break your smoking habit! It might help ease your stress temporarily, but smoking increases your risk of type 2 diabetes and various complications, including:
- Heart disease
- Stroke
- Lung infections
- Nerve damage and infections of the small blood vessels of your hands and feet (which can lead to ulcers and amputation- in severe cases)
- Lung Cancer
Talk to us about ways to help you quit smoking.
- Skip alcohol
Alcohol can cause blood sugar to spike and crash (depending on how much you drink and whether you eat at the same time).
- If you want to have that extra beer or that glass of red wine to unwind, do so only in moderation (which means one drink a day).
- Always make sure to have a meal or a snack along with it.
- Also, make sure to monitor your glucose levels, especially if you use insulin (alcohol can lead to low blood sugar).
- Take care of cuts and bruises
High blood sugar decreases blood flow and can cause nerve damage in your hands and feet. It also affects your wound healing and chances of serious infections. To prevent it:
- Take care of small cuts and scrapes quickly.
- Clean your wounds, apply an antibiotic cream and sterile bandage.
- Wash your feet daily and check for blisters, cuts, sores, redness, or swelling (especially between the toes).
- Keep your skin dry (especially armpits and between toes).
- Moisturize your skin (especially feet and ankles) to prevent cracks.
- Avoid being barefoot-indoors or outdoors.
Talk to us if you have a foot sore that isn’t healing.
- Get Proper sleep
An improper sleep cycle (too much or too little sleep) can affect your appetite and cravings leading to weight gain. This can affect your heart health and lead to other diseases, Diabetes being one of them.
- Aim for seven to eight hours of sleep a night.
- Make a proper bedtime routine and stick to it.
- Keep your phone and laptops away from your bed for a night of undisturbed sleep.
To learn more about the types of Diabetes and its management visit the Endocrinology page. Call us on +1-347-384-5690 to get a consultation
When it comes to controlling your diabetes, you’re in charge—you control what you eat, your workout routine, medications, and testing your blood sugar.
Remember, you are Not Alone!
Diabetes affects everyone differently. Even with proper care, you will experience difficulties.
Call us to ensure that you’re on the right track, from setting goals to offering new ideas and strategies for managing diabetes.