What Diabetics Know: 12 Tips to Avoid Diabetic Complications
The incidence of diabetes remains high, seriously affecting people's daily lives, and there is currently no cure for diabetes, so controlling blood sugar levels and actively preventing complications of diabetes are fundamental basis and most important measures for treatment of diabetes.
So, how to avoid complications of diabetes?1. Choose your carbs carefully
Diabetes doesn't mean you have to cut out carbs entirely. Choose carbohydrates that your body breaks down slowly to provide sustained energy. Eat whole grains, legumes, nuts, fresh vegetables and fruits, and you can eat fruits even if they are sweet. It's about consuming right amount of carbohydrates with every meal.
2. Lose weight
Start small, and if you're overweight, losing just a few pounds can improve your body's ability to use insulin, which helps insulin lower blood sugar, improve blood pressure, and improve blood lipids. You will also have more energy, so losing weight is important! The goal of losing weight is to burn more calories than you eat. First, try eliminating excess fat, sugar, and calories from your diet.
3. Get enough sleep
Too much or too little sleep can increase your appetite and cravings for high-carb foods. This can lead to weight gain and increase risk of complications such as heart disease. So sleep seven or eight hours a night. If you have sleep apnea, treating it can improve sleep quality and lower blood sugar levels.
4. Exercise and Diabetes
Choose exercise mode you like: walking, dancing, cycling, swimming, yoga. Do this for half an hour a day, and if you have to, work hard and persevere to get it done. Because exercise can help you reduce your risk of heart disease, cholesterol and blood pressure, and maintain a healthy weight, exercise can also reduce stress and help cut down on use of diabetes medications.
5. Keep your blood sugar levels up to date
In fact, checking your blood sugar can help you avoid complications from diabetes, such as nerve pain, or keep them from getting worse. Checking your blood sugar can also help you understand how food and activity are affecting you and whether your treatment plan is working. Your doctor can help you set a target blood sugar range. The closer you get to your goal, better you will feel.
6. Cope with stress
If you have diabetes, stress can raise your blood sugar levels. Get rid of physical or mental stress as much as possible. Learn art of communicating with others. Relaxation techniques such as breathing exercises, yoga, and meditation can be especially effective if you have type 2 diabetes.
7. Salt control
Reduce your salt intake. This may help lower blood pressure and protect your kidneys. Not adding salt to food may not be enough, most of salt in diet comes from processed foods. Try to avoid processed foods and use fresh ingredients. Season dishes with herbs and spices, not salt.
Adults 50 years of age and older, and people with diabetes or chronic kidney disease should talk to their doctor about reducing their sodium intake. In general, people with diabetes should cut their intake to less than 2,300 mg per day, but doctors may recommend a lower "salt level."
8. Cardiovascular risk and diabetes
Heart disease can be a serious complication of diabetes. Be aware of risk of complications when checking these ABCs:
Alevel 1C. This is a measure of your average level of blood sugar control over past 2-3 months. Two or more checks per year may be required.
B Check pressure. Goal: Below 140/80 mmHg
CHorst alcohol. Goals: LDL to 100 mg/dL or lower; HDL above 40 mg/dl in men and above 50 in women; triglycerides below 150 mg/dL.
9. Beware of bumps and bruises
Diabetes increases risk of infection and slows wound healing, so even simple cuts and scrapes need to be treated quickly. Clean wound thoroughly, apply an antibiotic cream, and cover with a sterile dressing. If something goes wrong after a few days, see your doctor. Check your feet daily for blisters, sores, pain, redness, or swelling, and moisturize them to prevent cracking.
10. Get rid of habit of smoking
Diabetics who smoke are twice as likely to die prematurely as non-smokers. Quitting smoking helps your heart and lungs. It can reduce blood pressure and risk of stroke, heart disease, nerve damage, and kidney disease.
11. Choose a meal
There is no single diet for diabetes. But here are some basics to keep in mind: Choose certain foods like berries, sweet potatoes, fish with omega-3 fatty acids, and dark green leafy vegetables. Pay attention to food labels and avoid saturated and trans fats. Instead, opt for mono- and polyunsaturated fats such as olive oil.
12. Take action in a timely manner
Visit your doctor two to four times a year. You may need more follow-up visits if you are taking insulin or need help balancing your blood sugar. Also get an annual physical and eye exam. You should be checked for damage to eyes, nerves, kidneys, and other complications. Visit dentist twice a year.
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