Diabetes Mellitus is one lifestyle disease that affects all ages, whether young or old.
In fact, studies show diabetes affects an estimated 25.8 million Americans of all ages – over eight percent of the population. The most common form is type 2 diabetes, which accounts for 90-95 percent of all diagnosed cases in adults. Diabetes leads to excess glucose – a type of sugar – in the blood. Over time, high blood glucose damages nerves and blood vessels, leading to complications such as heart disease, stroke, blindness, kidney disease, nerve problems and amputation.
New research has found that practicing and living a healthy lifestyle may help reduce the chance of developing type 2 diabetes, even if family history puts you at risk for the disease.
While working closely with your medical doctor, you can now manage your diabetes by focusing on the following basic changes in your daily life:
* Eat healthy. This is crucial, because what you eat affects your blood sugar. Focus on eating only as much as your body needs. Get plenty of vegetables, fruits and whole grains. Choose nonfat dairy and lean meats. Limit foods that are high in sugar and fat. Remember that carbohydrates turn into sugar, so watch your carb intake.
* Exercise regularly. If you’re not active now, it’s time to start. You don’t have to join a gym and do cross-training. Just walk, ride a bike, or play active video games. Your goal should be 30 minutes of activity each day that makes you sweat and breathe a little harder most days of the week. An active lifestyle helps you control your diabetes by bringing down your blood sugar. Take note, by doing so, it will also lower your chances of getting heart disease. In addition to that, it can help you lose extra pounds and ease stress.
* Get medical checkups. See your doctor at least twice a year. Diabetes raises your odds of heart disease. Therefore, learn to know your numbers such as cholesterol, blood pressure, and A1c (average blood sugar over three months). Get a full eye exam every year and visit a foot doctor to check for problems like foot ulcers and nerve damage.
* Manage stress. When you’re stressed, your blood sugar levels go up. And when you’re anxious, you may not manage your diabetes well. You may forget to exercise, eat right, or take your medicines. Find natural and simple ways to relieve stress like through deep breathing exercises, praying or meditating, a home workout, or any hobbies that relax you.
* Stop smoking. Diabetes makes you more likely to have health problems like heart disease, eye disease, stroke, kidney disease, blood vessel problems, nerve damage and foot problems. So, your chance of getting these medical conditions is even higher if you smoke related to lower immune system.
* Watch or stop your alcohol intake. It may be easier to control your blood sugar if you don’t get too much beer, wine and liquor. The American Diabetes Association said alcohol can make your blood sugar go too high or too low.
Ana Williams is the health columnist for The Graham Star. She can be reached via email, anawilliams2019@gmail.com.