Complications of diabetes – such as neuropathy, kidney disease, blindness, and cardiovascular illness – are some of the most significant causes of high mortality and morbidity in diabetic patients. Proper care, can help you avoid these complications.
But, it takes more than just managing your blood sugar to control diabetes. You need sustained and adequate control of your blood pressure, blood lipids, and blood glucose levels to delay or prevent diabetes complications.
The tips below can set you on the right track.
1. Make Careful Food Choices
Foods have a strong link with obesity and diabetes problems. The quality of your diet and the amount of food you eat matter when it comes to avoiding complications of diabetes. It’s important to avoid overeating and enjoy good quality food.
– Foods that make diabetes harder to manage are processed carbs, high intake of sweets, trans and saturated fats, red meat, and fried foods.
– Foods that can benefit people with diabetes are fruits, veggies, high-fiber grains, nuts, seeds, fish, etc.
Properly balanced meals should be packed with antioxidants, fiber, and nutrients. By managing your nutrient intake, you can maintain glucose levels within the target range and prevent obesity. Both of these factors can reduce the risk of diabetes complications.
Tip: Try to cut back on salt. Most of the salt you eat comes from convenience foods and processed goodies. Lowering the salt could help protect the kidneys and decrease blood pressure. Use spices and herbs to replace the salt.
2. Shed a Few Extra Pounds
If you are overweight, you should boost your insulin function. Losing weight is a great way to start.
Excess weight around the waist causes fat build-up around organs, such as the pancreas and liver. This can lead to insulin resistance.
When the body loses weight, that fat no longer interferes with the organs, meaning the system can have an easier time producing or processing insulin. So, the insulin you inject can work properly.
To get a healthy weight loss routine, you can cut the calories, enjoy more fiber, and schedule your meals. Talk to a dietitian, nutritionist, or doctor to set the right weight loss goals and track your progress.
3. Reduce Stress
Consistent stress can keep glucose levels too high and increase the odds of diabetes complications.
According to research, high anxiety and stress can result in the release of hormones that amplify both blood sugar and cortisol levels. This can affect insulin resistance and sensitivity.
Anyone with anxiety, stress, or depression is less likely to stick to their lifestyle regimen, which can have an even bigger impact on diabetes management.
Focus on reducing stress, depression, or anxiety. Try to take that pressure off with:
- Meditation
- Yoga
- Practicing mindfulness
- Listening to calming music or podcasts
- Connecting with people
- Journaling
- Spending time in nature
- Reducing screen time
Talk to a mental health expert if you need help with chronic stress or anxiety.
4. Get Regular Health Checks
Diabetes complications are much easier to treat in their early phases. So, the sooner you spot them, the less damage they can cause to your overall health.
If you notice any symptoms of diabetic complications, talk to a doctor. These can include:
- Eye problems (such as worsening vision, patchy or blurry vision, eye pain, redness, etc.)
- Diabetes foot problems (such as sores and cuts not healing, foot infections, foot ulcers, foot swelling, etc.)
- Kidney problems (such as increased urination, more protein in the urine, poor blood pressure control, etc.)
- Nerve damage (such as numbness and tingling, shooting or burning pains, etc.)
5. Remain Physically Active
Having an active daily routine can pay off. Exercise might help control glucose with less medicine.
Aerobics are a practical choice for diabetes management and prevention. In just a week, aerobic exercise can enhance whole-body insulin sensitivity in type 2 diabetic patients. This makes aerobics a key factor in the prevention of diabetes complications.
Some of the exercises that can help you achieve metabolic control are walking, swimming, dancing, cycling, resistance band training, weightlifting, calisthenics, and more. It’s important to start slow and gradually increase the duration of your workout routine.
6. Get a Routine Eye Exam
Diabetes can damage the eyes and cause diabetic retinopathy. Without adequate treatment, retinopathy can pose a serious threat to your sight.
Diabetics should see an eye doctor every 1 to 2 years. You can get an eye exam more often if your ophthalmologist or optometrist believes you may be at risk of potential eye damage.
A diabetes eye exam can spot retinopathy in its early phase and prevent it from getting worse.
7. Get Enough Sleep
If you don’t get enough sleep, every day, for a very long time, your diabetes becomes difficult to manage.
Sleep deprivation can increase insulin resistance, lead to poor eating habits, and impair fasting glucose.
You should get 7 to 9 hours of good-quality sleep to minimize the risk of diabetes-induced complications.
8. Drink Alcohol in Moderation
If you do like the occasional drink, make sure not to overindulge.
People with diabetes who drink too much alcohol can experience blood glucose fluctuations. These fluctuations can contribute to complications of diabetes. How much the blood sugar increases or decreases varies based on the amount you drink, including whether you eat while drinking.
Those who like to drink should do so in moderation. That’s no more than 2 drinks a day for men and 1 drink a day for women.
9. Keep Your Teeth Healthy
People with diabetes might be prone to gum infections.
Gum disease can cause a spike in glucose levels. This can worsen other diabetes complications, such as nerve and blood vessel problems.
By getting regular dental checkups, you can keep your teeth healthy and maintain optimal oral health. Don’t forget to brush and floss your teeth daily and get dental treatment if you notice swollen, red, or bleeding gums.
Conclusion
Consult with your doctor on a regular basis. Diabetes complications can be avoided. With the right tips and strategies, you can practice healthier lifestyle choices, which can benefit your diabetes management and reduce the odds of complications. Reducing stress, losing extra weight, and making good food choices are some of the ways to mitigate the risks of these potential complications.