Tips to Control Diabetes Mellitus

Diabetes Mellitus also called as Type 1 diabetes, is a disease in which blood glucose levels rise since the body does not make enough insulin (a hormone which helps in managing the normal levels of sugar in blood) or the insulin is not used well by the body. As a result of which, one may require to take medicines or insulin to reduce the blood sugar levels.

1. Routine Checks:

Make sure you check your fasting blood glucose and 2 hour post meal blood glucose routinely as suggested by your doctor. You should know how to do self-monitoring of blood glucose (SMBG) to have a better check on your blood sugar levels. This can be by using a glucometer machine. Your health care [provider/diabetes educator will teach you how to use it.

2. The ABC of Diabetes:

A stands for HbA1C — It’s a blood test which gives an average of 3 months of blood glucose levels expressed in percentage. For most people with diabetes the goal is below 7. Generally this test should be done at least twice a year.

B stands for Blood Pressure: — High blood sugar levels may affect a number of organs especially kidney, heart, eyes and nerves. According to recent research, anything above 120/80 is considered as high for non-diabetics. Can be checked once/twice a month or as your doctor has recommended.

C stands for Cholesterol: — LDL cholesterol which is considered as bad cholesterol levels increase in blood may cause heart attack and stroke. While the good cholesterol i.e. HDL cholesterol decreases beyond a certain limit is detrimental for heart health.

Hence a special check should be kept on all these parameters. Consult your diabetologist to know what your goals should be for maintaining HbA1C, blood pressure and blood cholesterol levels and also to know how often you require to do these tests as per your condition.

3. Keep Moving:

Physical activity plays an important role in controlling your blood sugar and hence the minimum amount of activity required is 150 minutes in a week. You can aim for more if you are already doing it. Start with 20 minutes all 7 days a week if you are a beginner. Breaking this activity time further into 10 minutes slots twice a day is a good way to start. Gradually you can increase the time and/or number of slots once you are habitual to it.

All of these and more will count as physical activity: brisk walking, cycling, housework, stair climbing, dancing, yoga, gardening, various active sports and various similar activities. You can choose any activity of your choice which involves moving around.

4. Lose Weight:

You will definitely lower your blood glucose and improve your health if you lose those extra pounds, if you are overweight and diabetic both.

5. Eat whole foods:

Whole foods mean whole grains including cereals, pulses, beans, vegetables and fruits. Try to eat them whole or with minimal processing. These contain a good amount of fiber which help in controlling blood glucose level. It helps in slow and sustained release of glucose in blood. Plus point of these whole foods is that they contain an array of nutrients which are necessary for various functions in our bodies to keep it healthy and disease free.

6. Avoid Refined Flour:

Refined flour or white flour gets easily digested and the glucose from it gets quickly absorbed in the blood stream raising the blood sugar levels. Hence avoid using refined flour while cooking and eating its products such as white breads, doughnuts, cakes, pastries, biscuits and cookies.

7. Avoid processed foods

As we all know processed foods are often high on salts, added sugars and unhealthy fats such as trans-fats and high amount of saturated fats. These fats can increase the bad cholesterol levels. While added sugars and processing leads to a raise in blood sugars.

8. Healthy fats:

Include sources healthy fats in your diet such as nuts and oilseeds, naturally fatty fishes (cold water fishes) in your diet. In moderation, they help keep a check on glucose levels in blood and also are good for heart health and overall health.

9. Reduce waist measurements (Avoid apple shaped body):

Having extra fats around your waist is a bad sign. This abdominal fat is risky as far as lifestyle diseases such as diabetes, heart disease etc. are concerned. This fat is responsible for insulin resistance which may further raise your blood sugars. While if you cut down your waist line and reduce the fats around the central portion of your body you will not only reduced the raised blood glucose but will help maintain it later as well.

10. Motivation:

You should always stay motivated to follow your diet, do physical activity, maintaining healthy weight, routine checks, recording these reports etc. You can talk to your friends and family regarding it and even better make buddies with similar schedule and motivate each other.

In addition to all these, be in touch with:-

1. Your nutritionist for a customized diet plan based on your reports, dietary habits, medicinal/insulin dosages etc.

2. Diabetes educator for you to understand how to manage self-monitoring of blood glucose and other queries such as what to do in case of hypoglycemia, reminder on your medications/insulin dosages (if any) and many other queries related to this condition.

3. Get your feet checked for any injuries, wound and sensitivity as decreased sensitivity may occur due to high blood glucose levels. The most common or vulnerable parts of the body for getting hurt/wounded being feet, they should be checked routinely.

Most important thing is to stop worrying and start taking care of yourself. Put your well-being first, be positive and stress free.

Disclaimer: — Check with your doctor/diabetologist before beginning any kind of physical activity and also talk to him about how to avoid hypoglycemia (sudden low blood glucose levels) due to activity and even otherwise.

References:-

https://www.diabetes.co.uk/Diabetes-and-Weight-Loss.html

https://www.webmd.com/diabetes/safe-diet-tips-for-diabetes#1

https://www.webmd.com/diabetes/features/five-ways-to-control-type-2-diabetes#2

https://www.niddk.nih.gov/health-information/diabetes/overview/managing-diabetes/4-steps