Diabetes is a
lifelong, total-body problem. Manage blood sugars and overall health with these
smart tips.
Get your team together.
Although your primary-care physician may have been the one to order
blood-glucose testing, you need a team of professionals to guide you through
all of diabetes' medical details. Ideally your team will include your
primary-care physician, an endocrinologist (a hormone specialist who
understands the intricacies of insulin), a registered dietitian to help you
fine-tune your eating plan, an ophthalmologist (an eye specialist who can look
for diabetes-related signs of damage to the retina), a podiatrist (a foot-care
specialist who can help prevent complications from diabetes-related nerve
damage and skin sores), and a dentist to keep periodontal disease and other
infections under control.
Monitor your blood-glucose
levels every day.
Monitor your
blood-glucose levels every day.
Some people resist checking their blood-sugar levels, but daily monitoring
really is the only way to know if they are under control. Foods, activity
level, medications, illness, and even stress can affect blood glucose. Unless
you check, you might not know whether your levels are holding steady or
spiraling out of control. Ask your doctor how often you need to check — and
what to do if your blood glucose readings are abnormal.
Take diabetes medication as directed.
Diabetes symptoms are silent, so you may not notice an immediate repercussion
when you neglect to take your medicine — and that means far too many people
decide against taking prescribed medications (or "forget" to take
them). Don't be one of them! Untreated diabetes carries the grave risks of
heart disease, nerve damage, and other complications. Take medications or
insulin as directed by your physician. If you have uncomfortable side effects
or questions about your medication or treatment plan, talk with your doctor.
Exercise.
Next to weight control and medical treatment, exercise is the most important
thing you can do to take control over diabetes. Exercise decreases body fat and
promotes weight loss — but even if you don't lose weight as a result, exercise
will improve blood-sugar control and your body's response to insulin and even
help prevent heart disease. Aim for 30 minutes of activity, five days per week. Studies show that
all levels of exercise are beneficial, from moderate-intensity walking to
high-intensity resistance training with weights. The key is to find something
you enjoy doing and will stick with — whether it's walking, swimming, cycling,
or dancing — and then get moving!
Keep a food record.
As you are learning to gain control over your weight and blood sugar, it can be
helpful to keep a log that includes some specific information about your eating
habits. Every time you eat, jot down where you are; what time it is; how hungry
you feel before beginning to eat and again when you stop eating; the foods and
amounts eaten; and your thoughts or feelings at the time. Over time, you'll
start to see patterns. By identifying the situations in which you're most
likely to make poor food choices — something we often do as a response to
anxiety or stress — you can learn to substitute new activities.
If you smoke, quit.
Smoking increases the risk of developing diabetes, and once you have it,
smoking makes every problem and complication associated with diabetes even
worse. Smoking raises blood-glucose levels, constricts blood vessels, and
causes inflammation, and smokers have an increased risk of kidney disease,
nerve damage, blood-vessel damage, and foot and leg infections. Note that many
people gain weight after quitting smoking because they try to satisfy their
nicotine cravings by eating more — a particularly dangerous strategy for people
with diabetes. Therefore, it's super-important to quit smoking, if you smoke —
and to be mindful of your food intake as you kick the bad habit.
Drink alcohol only in moderation…if at all.
Drinking between one-half and two alcoholic drinks per day has been shown to reduce the risk of developing type 2 diabetes
by an average of 30 percent, compared with nondrinkers or heavy drinkers.
However, among people who already have diabetes, there is some question about
the benefits of alcohol. Talk to your doctor to make sure that alcohol is safe
for you and that you understand how it might affect your blood-glucose levels. And if you don't
already drink alcohol, don't start.
Brush and floss regularly.
Just as unregulated diabetes leads to high levels of glucose in your blood, it
also leads to higher-than-usual levels of glucose in your saliva, which raises
the risk for dental decay. Plus, diabetes makes fighting infection harder, so
that if gum disease develops, you'll have a more difficult time getting rid of
it than someone without diabetes. However, research suggests that people with
diabetes who gain control over their periodontal problems have better glycemic control after gum treatment
than before. For healthy teeth and gums, dentists and nutritionists alike recommend that you see your
dentist regularly, brush with a fluoride toothpaste at least twice a day, and
remember to floss.
Seek treatment for little sleep or daytime sleepiness.
Excessive daytime sleepiness is often a sign of sleep apnea, a disorder that
causes interruptions in breathing during sleep up to several times per night.
It may be caused by faulty signals from the brain or because the soft tissue at
the back of the throat relaxes and blocks the airway (called obstructive
sleep apnea, or OSA). Most people with sleep apnea don't know what
is happening or why they feel so tired after what seems like a full night's
rest. People with diabetes are more likely to have sleep apnea than people
without diabetes — and OSA itself increases the risk of insulin resistance and
may be a roadblock to diabetes control. If you have sleep apnea, or if you
experience unusual sleepiness during the daytime, talk with your doctor. A full
night's sleep is not just a luxury, it's a health necessity.
Be meticulous with your foot care.
Diabetes can cause neuropathy, or nerve damage, in the extremities — usually
starting in the feet, so good foot care is critical. The key words are clean and dry. Wash your feet daily
in warm water, and dry with a clean, soft towel. Do not soak your feet or use
hot water. If you have nerve damage, due to the lack of sensation in your feet
you may not notice sores, blisters, calluses, swelling, bruising, or breaks in
the skin — so you'll need to be meticulous about inspecting your feet every
day. Also, talk to your doctor right away about how to treat any problems.
Don't walk barefoot — always wear shoes or slippers — and wear clean, soft
socks with your shoes. Talk with your podiatrist about other ways to keep your
feet safe.
Learn about what foods help prevent blood sugar spikes and control diabetes.
