5 Lifestyle Tips to Avoid Diabetes Complications
Diabetes is a metabolic disorder characterized by high blood sugar levels, accompanied by disruptions in lipid, protein, and electrolyte metabolism due to a lack of pancreatic insulin. Diabetes complications can occur at any stage of the disease and are the main cause of death, disability, or severe decline in the quality of life for patients.
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Get Enough Sleep
Some common sleep issues for people with diabetes include excessive sleepiness, difficulty falling asleep, and not getting enough sleep. Sleeping too much or too little can increase cravings, especially for starchy foods. This can lead to weight gain and increase the risk of diabetes complications such as cardiovascular disease and foot problems. Therefore, aim for seven or eight hours of sleep each night. Here are some tips for a good night’s sleep:
- Treat sleep apnea to improve your sleep and lower blood sugar levels.
- Avoid alcohol (beer, wine, etc.) and stimulants (caffeine, etc.) before bed.
- Do not use electronic devices before bed (phones, computers, TVs, etc.).
- Relax to have a comfortable mindset, eliminating the day’s stress.
Exercise Regularly
Choose any activity you like—walking, dancing, cycling, or even just marching in place while on the phone—for 30 minutes each day. Exercise can help reduce your risk of cardiovascular disease, lower cholesterol and blood pressure, lose weight, reduce stress, and help prevent diabetes complications.
Refer to the article: Some Suitable Exercises for People with Diabetes
Monitor Blood Sugar Daily
Checking your blood sugar daily helps you combat diabetes complications (like nerve pain) and helps you understand how food and activities affect you and whether your treatment plan is effective. Patients should usually check their blood sugar levels before meals, especially before breakfast, or one to two hours after eating.
Diabetes and Cardiovascular Risk
Cardiovascular disease is one of the serious, life-threatening complications of diabetes that can lead to death. Always pay attention to your cardiovascular risk by following the ABC steps:
- A1C: The A1C level measures average blood sugar control over the past 2-3 months and should be checked regularly at least twice a year. Your treating physician will set the target HBA1c you need to achieve.
- Blood pressure: The goal is below 140/80 mm Hg.
- Cholesterol: The target is an LDL below 100 mg/dl; HDL above 40 mg/dl for men and above 50 mg/dl for women; and triglycerides below 150 mg/dl.
Choose Good Food, Not Big Portions
Diet is fundamental in diabetes treatment, aiming to provide adequate and balanced nutrients to achieve and maintain weight goals, blood sugar levels, blood pressure, and lipid targets, and to prevent diabetes complications.
Basic tips for a proper diet:
- Use vegetables like sweet potatoes and dark leafy greens.
- Check food labels to avoid saturated fats, opting for foods with unsaturated fats like olive oil.
- Limit the use of alcohol.
Suggestion for you: Low Glycemic Index Foods for Diabetics
To effectively prevent and manage diabetes, follow these lifestyle tips. Ensure you get enough quality sleep, maintain regular physical activity, monitor your blood sugar daily, pay attention to cardiovascular risks, and choose healthy foods. Small changes in your daily life can bring significant health benefits, helping you avoid serious complications of diabetes and live a healthier, happier life. If you have any questions, always consult healthcare professionals for the best advice and support.
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