Manage your diabetes with these essential tips

1
Manage your diabetes with these essential tips
2

• Eat the Foods You Like
• Having diabetes doesn't mean you can't eat your
  favorite foods. But you need to know how your
  choices will affect your blood sugar. A diabetes
  educator or dietician can help you learn skills
  -- such as counting carbs, reading labels, and
  sizing up portions -- that will let you keep your
  condition in check while still enjoying your
  favorite meals.
• Define Your Plate
• Use a rule of three to build a healthy,
  satisfying meal. This can help you lose weight
  and manage your diabetes by eating more
  non-starchy foods. Divide your plate in half.
  Fill one side with vegetables like spinach,
  broccoli, carrots, or green beans. Next, divide
  the empty side into two halves. Use one for
  starchy foods such as potatoes, whole grains like
  brown rice or quinoa, or whole-grain bread or
  pasta. In the last section, add meat or another
  protein. On top of that, you can also have an
  8-ounce glass of low-fat milk and a half-cup of
  fruit.
• Write It Down
• Get in the habit of jotting down your important
  information. Record your daily blood sugar levels
  to track how food, exercise, and medicines affect
  your blood sugar and A1c test results. A written
  record can show you and your doctor whether your
  diabetes treatment is working and what about it
  can be changed. Writing down your goals and
  feelings in a journal might also help you stay on
  track and clearly discuss things with your health
  care providers.

3

• Have a Sick-Day Plan in Place
• Common illnesses like colds, flu, and diarrhea
  can raise your blood sugar. Having diabetes, in
  turn, might make it harder to fight off
  infections. Have a plan in case you get sick.
  Store snacks that are easy on the stomach but can
  still give you enough fluids and carbs. Check
  your blood sugar more often. Also, know when to
  check for ketones and when to call your doctor.
  Get a flu shot every year.
• Manage Your Medicine Cabinet
• If you take pills or injections to manage your
  diabetes, keep 3 days' worth of your medicines
  and supplies on hand in case of an emergency.
  Also keep a list of everything you take. Since
  some of your diabetes drugs might affect other
  medicines -- even ones that can be bought without
  a prescription -- make sure to tell your doctor
  before you take any new medicine. And always take
  your list to your regular doctor and dental
  appointments.
• Get Active to Fight Everyday Stress
• Living with diabetes can make you sad or unhappy
  at times. Stress not only affects your mood, but
  it can raise your blood sugar, too. Stress might
  also cause you to make poor food choices. But an
  easy way to feel better from everyday stress is
  to get active. Being active raises the levels of
  chemicals in your brain that make you feel good.
  If you don't want to exercise in a gym, join a
  sports team or take dance lessons to keep moving.

4

• Exercise in Short Sessions
• Three 10-minute walks are as good as 30 minutes
  at once. So don't hold out to exercise when you
  have a lot of time. Moderate levels of physical
  activity (both strength building and cardio) done
  regularly will help you control your blood sugar,
  lower your blood pressure and cholesterol, and
  ease stress.
• Try Strength Workouts
• You can benefit from all kinds of exercise. But
  training with weights or other resistance
  equipment might help you prevent muscle loss.
  (Lost muscle often leads to more fat.) Several
  studies suggest that strength training -- lifting
  weights, for example -- improves how your body
  uses insulin and sugar. Of course, regular
  strength training can also improve your muscle
  mass and help you lose weight, too.
• Check Your Feet Every Night
• Use a hand mirror or ask someone to help you look
  for cuts, swelling, or color changes on your
  feet. Don't forget to look between your toes,
  too. If you see unhealed cuts or broken skin,
  call your doctor right away. Make foot care part
  of your daily routine Wash and moisturize your
  feet, and trim your toenails as needed. Talk to
  your doctor about treating corns or calluses.
  Have him check your feet during every visit.

5

• Choose a Date to Quit Smoking
• If you smoke, pick a date to quit. That gives you
  the chance to prepare for it. You might need help
  beating the mental and physical parts of nicotine
  addiction. Stop-smoking programs, support groups,
  and wellness centers can offer professional help.
  Whether you quit cold turkey or use other
  treatments to help you kick the habit, having
  time to prepare for it might boost your chances
  of success.
• Drink Alcohol Only With Food
• Your doctor might say it's OK for you to have an
  occasional drink. If you drink, have alcohol only
  when you can eat something along with it, because
  alcohol can cause low blood sugar. Also, have
  some water handy in case you get thirsty. Mixed
  drinks can raise your blood sugar if you use
  juice or a regular soda as your mixer. Women
  should have no more than one alcoholic drink per
  day, and men no more than two a day.

6
For more visithttp//fenfuro.com/easyblog/entry/
manage-your-diabetes-with-these-essential-tips