1. Do Monitor Your Blood Sugar Levels
Regular blood sugar monitoring is essential for people with diabetes. It helps you understand how your body responds to different foods, medications, and activities. It also allows you to make timely adjustments to your treatment plan to keep your blood sugar levels in check.
Here are some tips for monitoring your blood sugar levels:
- Use a glucose metre to check your blood sugar levels at least four times a day , or as often as recommended by your physician.
- Keep a record of your readings and share them with your doctor at each appointment.
- Check your blood sugar levels before and after meals, exercise, and sleep to identify patterns and make adjustments to your treatment plan as needed.
2. Don't Skip Meals
Skipping meals can cause your blood sugar levels to fluctuate, leading to hyperglycaemia (high blood sugar) or hypoglycaemia (low blood sugar). It's important to eat regular, balanced meals to maintain stable blood sugar levels throughout the day.
To eat healthy with diabetes:
- Follow a balanced meal plan that includes a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Avoid sugary and processed foods, which can cause rapid spikes in blood sugar levels.
- Eat smaller, more frequent meals throughout the day to avoid hunger and prevent overeating.
3. Do Exercise Regularly
Regular physical activity is essential for managing diabetes. It helps lower blood sugar levels, improve insulin sensitivity, and reduce the risk of cardiovascular disease.
Here are some tips for incorporating exercise into your daily routine:
- Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
- Choose activities that you enjoy and are comfortable with, such as walking, cycling, swimming, or dancing.
- Always check your blood sugar levels before and after exercise to avoid hypoglycemia.
4. Don't Neglect Your Feet
Due to nerve damage and poor circulation, people with diabetes are at higher risk of developing foot issues. It's important to take good care of your feet to prevent complications such as infections, ulcers, and even amputations.
Tips for foot care with diabetes:
- Check your feet daily for cuts, blisters, redness, swelling, or other signs of injury.
- Wash your feet daily with warm water and mild soap, and dry them thoroughly, especially between the toes.
- Moisturise your feet regularly to prevent dry skin, but avoid applying lotion between the toes.
- Wear comfortable, well-fitting shoes and socks that provide adequate support and cushioning.
5. Do Get Enough Sleep
Getting enough sleep is essential for overall health and well-being, especially for people with diabetes. Sleep deprivation can cause hormonal imbalances and increase insulin resistance, leading to poor blood sugar control.
Here are some tips for getting quality sleep:
- Aim for 7-9 hours of sleep per night.
- Establish a regular sleep schedule and stick to it as much as possible.
- Create a relaxing bedtime routine, such as taking a warm bath or reading a book.
- Avoid caffeine, alcohol, and electronic devices for at least an hour before bedtime.
6. Don't Skip Your Medications
If you've been prescribed medication for your diabetes, it's crucial to take it as directed by your doctor. Skipping doses or stopping your medication without medical advice can lead to serious health complications.
Some tips for managing your medications include:
- Take your medications at the same time each day.
- Keep a record of your medications, doses, and timing.
- Refill your prescriptions before they run out.
- Discuss any side effects or concerns with your healthcare provider.
- Inform all healthcare providers of your diabetes medications and dosages.
7. Do Stay Up-to-date With Your Vaccinations
People with diabetes are at higher risk of developing infections, such as influenza (flu) and pneumococcal disease. Vaccinations can help prevent these infections and their complications.
Here are some vaccinations recommended for people with diabetes:
- Influenza (flu) vaccine: Recommended annually for all people with diabetes over the age of 6 months.
- Pneumococcal vaccine: Recommended for all people with diabetes over the age of 2, and for those under the age of 65 who have certain medical conditions.
- Hepatitis B vaccine: Recommended for people with diabetes who are under the age of 60 and have not been previously vaccinated.
8. Don't Smoke
Smoking increases the risk of many health problems, including heart disease, stroke, and kidney disease. It also impairs blood flow and can cause nerve damage, which can exacerbate the complications of diabetes.
Tips to help quit smoking:
- Seek support from healthcare providers, friends, and family members.
- Consider nicotine replacement therapy or prescription medications to help with withdrawal symptoms.
- Avoid triggers and situations that may tempt you to smoke.
- Focus on healthy habits, such as exercise and stress management.
9. Do Work Closely With Your Healthcare Provider
Managing diabetes is a team effort that involves you, your healthcare provider, and other members of your healthcare team. It's important to work closely with your provider to develop a personalised treatment plan that meets your individual needs and goals.
Tips for working with your healthcare provider:
- Attend regular check-ups and appointments with your provider to monitor your blood sugar levels and adjust your treatment plan as needed.
- Be open and honest about your symptoms, concerns, and lifestyle habits.
- Ask questions and seek clarification about your treatment plan and medication regimen.
- Work with your provider to set realistic goals and develop a plan to achieve them.
10. Don't Ignore Your Mental Health
Living with diabetes can be stressful and overwhelming at times, which can take a toll on your mental health. It's important to take care of your emotional well-being and seek support when needed.
Tips for managing your mental health with diabetes:
- Practise stress-reducing techniques, such as meditation, deep breathing, or yoga.
- Connect with friends and family for emotional support.
- Join a support group or seek professional counselling if needed.
- Take breaks and prioritise self-care activities, such as hobbies, vacations, or relaxation.
Summary
Managing diabetes involves making lifestyle choices that can help prevent complications and maintain good health. By following these dos and don'ts, individuals with diabetes can take control of their condition and live a healthier, more fulfilling life. Remember, managing diabetes is a continuous process that requires commitment and perseverance. With the right support and guidance, you can make positive changes that will improve your overall well-being.
Diabetes Facts and Figures:
- Diabetes affects over 460 million people worldwide, with over 4 million deaths each year attributed to the condition.
- Type 2 diabetes accounts for 90–95% of all diabetes cases and is largely preventable through lifestyle modifications.
- High blood sugar levels can lead to a range of complications, including nerve damage, blindness, kidney failure, and cardiovascular disease.
- Diabetes is a major risk factor for heart disease and stroke, with individuals with diabetes being twice as likely to develop these conditions compared to those without diabetes.
- Improperly managed diabetes during pregnancy can result in premature birth and gestational diabetes.
- By 2045, the number of people with diabetes worldwide is projected to rise to 700 million, highlighting the urgent need for effective prevention and management strategies.
- Studies have shown that lifestyle interventions, including healthy eating and physical activity, can reduce the risk of developing type 2 diabetes by up to 58% in high-risk individuals.
- Regular physical activity is crucial for managing diabetes. It can improve blood sugar control, reduce the risk of complications, and enhance well-being.
- Despite the importance of diabetes management, many individuals with diabetes struggle to access the care and support they need, particularly in low and middle-income countries, where resources may be limited.
