Living a healthy and long life with diabetes is possible with just four steps . By following the steps, you can keep diabetes under control and avoid various health complications.
First step: Learn about diabetes
It is very important to have an idea about how to stay healthy even with diabetes. For this you need to know some things. For example –
- What kind of lifestyle changes should be made?
- What kind of food to eat?
- How to take diabetes medicine
- How to take insulin
- How to measure blood sugar at home
- When to measure blood sugar
- When to go to the hospital
- What are the most effective ways to make these changes in the patient's own lifestyle?
A doctor can best advise you on these matters. So discuss with him and learn more about these matters.
You can also read its articles on diabetes .
Step Two: Learn the ABCs of Diabetes
Ask your doctor how to master the ABCs of diabetes. What is meant by ABCs is—
- A : Hb A 1C, abbreviated A 1C ( A One C) test
- B : Blood Pressure
- C : Cholesterol means the amount of fat in the blood
- s : Smoking, that is, the way to quit smoking
By keeping them under control, it is possible to reduce the risk of heart attack and brain stroke and other complications of diabetes.
A: A one c test
A1C test or HbA1C test is a type of blood test. This test measures your average blood sugar level over the past 3 months. This test is different from the blood sugar test done with a regular glucometer.
The A1C target for many patients with diabetes is usually less than 6.5%. But this goal is different for each person. Consult your doctor about what the right target should be for you.
B: Blood pressure
Blood pressure is the force that blood exerts on the walls of blood vessels as it moves through blood vessels.
When the blood pressure is too high, the heart has to work extra hard to pump blood. This can lead to heart attack, brain stroke, kidney disease and eye damage.
Blood pressure targets should generally be below 140/90. But if your doctor prescribes a different goal, follow it.
C: Cholesterol content
There are two types of cholesterol in the blood—LDL and HDL. Among these, LDL is called 'bad' cholesterol. Because it accumulates inside the blood vessels and obstructs the blood flow. HDL, on the other hand, is called the 'good' cholesterol. Because it helps remove 'bad' cholesterol from the blood.
Therefore, regular blood test called 'Fasting Lipid Profile' should be done to keep the cholesterol level under control.
Cholesterol targets can be different for each person. Ask your doctor what the right target should be for you. If not within the target, consult a doctor for cholesterol control.
s: Smoking
Smoking increases blood sugar levels, blood pressure and blood cholesterol levels. So by quitting smoking, it is possible to reduce the risk of heart attack, brain stroke, nerve problems, kidney problems and other complications of diabetes.
Focus on diabetes
Some say they have “mild diabetes” or that they have “slightly high sugar”. Such statements may make it appear that diabetes is not a serious disease. This is not correct at all.
Diabetes is a serious disease, but it can be controlled by following the right steps. Although it may seem difficult at first, the process usually becomes easier with time. Keeping diabetes under control is very important for a healthy life and longevity. To keep diabetes under control—
1. A healthy food list should be followed
2. Maintain a healthy weight
3. Increase the amount of physical activity and
4. Even if you feel healthy, you should not stop taking medicine without consulting a doctor
Step Three: Learn to live healthily with diabetes
Living a healthy lifestyle with diabetes can be difficult—if not impossible—for many. It's not unusual to feel bad about it.
However, if you suffer from stress due to diabetes, it can cause your blood sugar to rise further. So taking care of mental health is important.
Mental health care
If there is stress, it must be dealt with. Ways to de-stress include—
- Take deep, mindful breaths
- gardening
- walking For example: on the roof of the house or in the park
- Meditation
- Do yoga
- Doing hobbies or listening to favorite music
- Spending time with family or friends
Don't hesitate to ask for help if you feel overwhelmed. Communicating your feelings to others can help you feel better. So talk to a family member, friend or relative who will listen carefully to your concerns. Consult a doctor and mental health specialist if necessary.
If you are feeling down for most of the day or most days of the week, it can be a sign of depression . In such cases consult a doctor without delay.
Eat healthy food
- Make a healthy food list with doctor's advice. If you go to the doctor, he can give you a diet chart or refer you to a nutritionist. A nutritionist can help create a list of healthy foods to control diabetes.
- Eat healthy home-cooked meals. Plan what you will eat each week at the beginning of the week. Carry healthy snacks or snacks while going out. For example: apple, carrot and cucumber.
- Try to understand the nutritional value of food by looking at the label. Food packaging usually contains information on its nutritional value. This allows you to choose healthy food while eating out.
Keep your body active
- Try to exercise at least 30 minutes a day. Walking for 10 minutes 3 times a day – this is how you can start. Try to gradually increase the amount of exercise.
- Try strength training any two days a week. These include weight lifting, push-ups and pull-ups. Besides, you can do various exercises using stretch bands. Or you can do yoga.
You can easily learn such exercises by watching YouTube. Such exercise videos can be found using the following keywords —
- Push up
- Pull up
- Yoga
Set a daily routine
- Take the medicine at a specific time every day. Do not stop taking medicine without doctor's advice even if you feel well. Inform your doctor if you cannot afford to take the medicine prescribed by your doctor or if you experience any side effects.
- Take care of your feet regularly. Check your feet daily for any cuts, sores, blisters, swelling, or redness. If any of these symptoms appear, go to the doctor without delay.
- Brush every morning and night after meals to keep teeth and gums healthy.
- Ask your doctor how often or how many times a day you should measure your blood sugar.
- Measure blood sugar regularly. Record the amount of sugar in a specific ledger or diary.
- Measure blood pressure as advised by your doctor. Record the blood pressure readings in a specific notebook.
- Avoid smoking.
Apart from this, you can take pneumonia and hepatitis B vaccine after consulting your doctor.
Fourth step: Stay under regular doctor's observation
Diabetic patients should see a doctor at least twice a year. This checkup is very important to keep diabetes under control and reduce the risk of complications. As a result, various health problems can be detected quickly and treatment can be started earlier.
Learn more about important diabetes health tests from our article.
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