1. Adjust the amount of carbohydrate with caution
Affected Diabetes does not mean you should avoid eating carbohydrates altogether. Carbohydrates provide energy for the body whether it be from whole grains, nuts, beans, fresh vegetables and fruits. And you can also eat the fruit even though it tastes sweet. It's about eating right by setting the amount of carbohydrate at each meal. A dietitian can certainly help you manage and learn how many calories and nutrients that are right for you.
2. Lose weight if necessary
Lose weight slowly and start from the smallest of about 4-6 kg can reduce the risk of complications from diabetes. This helps lower blood sugar and blood pressure. Surely you will also have more energy. The goal is to burn more calories that you eat. To start, try cutting back on food with high fat content such as chips or fries.
3. Getting Enough Sleep
Very little sleep can increase your blood glucose levels and encourage you to eat foods with high carbohydrate. Of course this can lead to weight gain, increased risk of complications such as heart and kidney disease. So try to sleep enough about seven or eight hours every night. If you have trouble sleeping, try to overcome and consultation with experts. Improve your sleep patterns can lower your blood sugar levels.
4. Active Exercise
Choose the type of activities you enjoy - walking, dancing, cycling, or just walking in place while you're on the phone for example. Do a half an hour a day; even at work if you need. Exercise can help you lower your risk of heart disease, cholesterol, blood pressure, and maintain weight. Exercise also can reduce stress and of course can help you reduce the consumption of diabetes drugs.
5. Monitor your blood sugar every day
Monitoring by actually checking your blood glucose levels, can help you avoid the complications of diabetes, such as nerve pain, and prevent it from getting worse. Monitor meets these blood sugar levels can also help you see how food and activity can affect your health. Your doctor can help you set a target blood glucose levels. The closer to your target, you will naturally feel better.
6. Stress management
If you have diabetes, stress can cause your blood glucose levels rise. Get rid of as much as possible no matter what your physical or mental stress. Relaxation techniques such as breathing exercises, yoga, and meditation can be very effective if you have type 2 diabetes.
7. Say no to salt
Reducing salt in your diet / your food. This can help lower blood pressure and protect kidneys. There is no salty taste in the food on your plate you may not feel satisfied. Just so you know, most of the salt as in the American diet comes from processed foods. Avoid artificial food and eating food from fresh ingredients whenever possible. Use herbs and spices to replace salt when you cook.
8. Heart Disease and Diabetes
Heart disease can be a complication of diabetes is very serious. Keep an eye on the risk of complications of heart disease with the ABC system:
A1C levels (hemoglobin). It shows the average size of blood sugar control for 2-3 months. You may need to consult two or more times a year. Try to consult with your doctor about the setting and purpose.
Blood pressure (blood pressure). The target is below 130/80 mm Hg.
Cholesterol (Cholesterol). The target LDL levels below 100 mg / dl; HDL above 40 mg / dl, and triglycerides below 150 mg / dl.
9. Treatment of wounds, swelling and bruising
Diabetes increases the risk of infection and slow healing, so treat and care of wounds and scratches quickly. Clean the wound properly, use an antibiotic cream and sterile bandages. Consult your doctor if the wound does not improve within a few days. Check your feet daily for blisters, wounds, redness, or swelling. Make the feet become slightly damp to prevent the occurrence of cracks in the feet.
10. Stop the smoking habit
According to research, quitting smoking abruptly can also be more influenced the risk of diabetes. So lakukankan slowly to stop smoking. People with diabetes who smoke are three times more likely to die from heart disease than those without. Quitting smoking helps your heart and your lungs. It lowers blood pressure and risk of stroke, heart attack, nerve damage, and kidney disease. Ask your doctor about help to quit smoking.
11. Eat super foods, not supersize
No single food for a diabetic diet. But there are the basics of diet you should know: Enjoy super foods like berries, sweet potatoes, fish rich in omega-3 fatty acids, vegetables with dark green leaves. Avoid foods that contain saturated fats and trans fats. Conversely, pilihlan foods with monounsaturated fats and polyunsaturated fats such as olive oil. A registered dietitian can help regulate the types of foods that are suitable for you.
12. Organize and schedule your consultation visit to the doctor
Try to schedule consultations and visit your doctor two to four times a year. If you use insulin or need help to balance your blood sugar levels, you should visit the doctor as often as possible. Physical examination and eye examination is also required once a year. You should be screened for eye, nerve, kidney damage and other complications. Also visit the dentist twice a year. And be sure to tell all healthcare providers that you have diabetes.
Affected Diabetes does not mean you should avoid eating carbohydrates altogether. Carbohydrates provide energy for the body whether it be from whole grains, nuts, beans, fresh vegetables and fruits. And you can also eat the fruit even though it tastes sweet. It's about eating right by setting the amount of carbohydrate at each meal. A dietitian can certainly help you manage and learn how many calories and nutrients that are right for you.
2. Lose weight if necessary
Lose weight slowly and start from the smallest of about 4-6 kg can reduce the risk of complications from diabetes. This helps lower blood sugar and blood pressure. Surely you will also have more energy. The goal is to burn more calories that you eat. To start, try cutting back on food with high fat content such as chips or fries.
3. Getting Enough Sleep
Very little sleep can increase your blood glucose levels and encourage you to eat foods with high carbohydrate. Of course this can lead to weight gain, increased risk of complications such as heart and kidney disease. So try to sleep enough about seven or eight hours every night. If you have trouble sleeping, try to overcome and consultation with experts. Improve your sleep patterns can lower your blood sugar levels.
4. Active Exercise
Choose the type of activities you enjoy - walking, dancing, cycling, or just walking in place while you're on the phone for example. Do a half an hour a day; even at work if you need. Exercise can help you lower your risk of heart disease, cholesterol, blood pressure, and maintain weight. Exercise also can reduce stress and of course can help you reduce the consumption of diabetes drugs.
5. Monitor your blood sugar every day
Monitoring by actually checking your blood glucose levels, can help you avoid the complications of diabetes, such as nerve pain, and prevent it from getting worse. Monitor meets these blood sugar levels can also help you see how food and activity can affect your health. Your doctor can help you set a target blood glucose levels. The closer to your target, you will naturally feel better.
6. Stress management
If you have diabetes, stress can cause your blood glucose levels rise. Get rid of as much as possible no matter what your physical or mental stress. Relaxation techniques such as breathing exercises, yoga, and meditation can be very effective if you have type 2 diabetes.
7. Say no to salt
Reducing salt in your diet / your food. This can help lower blood pressure and protect kidneys. There is no salty taste in the food on your plate you may not feel satisfied. Just so you know, most of the salt as in the American diet comes from processed foods. Avoid artificial food and eating food from fresh ingredients whenever possible. Use herbs and spices to replace salt when you cook.
8. Heart Disease and Diabetes
Heart disease can be a complication of diabetes is very serious. Keep an eye on the risk of complications of heart disease with the ABC system:
A1C levels (hemoglobin). It shows the average size of blood sugar control for 2-3 months. You may need to consult two or more times a year. Try to consult with your doctor about the setting and purpose.
Blood pressure (blood pressure). The target is below 130/80 mm Hg.
Cholesterol (Cholesterol). The target LDL levels below 100 mg / dl; HDL above 40 mg / dl, and triglycerides below 150 mg / dl.
9. Treatment of wounds, swelling and bruising
Diabetes increases the risk of infection and slow healing, so treat and care of wounds and scratches quickly. Clean the wound properly, use an antibiotic cream and sterile bandages. Consult your doctor if the wound does not improve within a few days. Check your feet daily for blisters, wounds, redness, or swelling. Make the feet become slightly damp to prevent the occurrence of cracks in the feet.
10. Stop the smoking habit
According to research, quitting smoking abruptly can also be more influenced the risk of diabetes. So lakukankan slowly to stop smoking. People with diabetes who smoke are three times more likely to die from heart disease than those without. Quitting smoking helps your heart and your lungs. It lowers blood pressure and risk of stroke, heart attack, nerve damage, and kidney disease. Ask your doctor about help to quit smoking.
11. Eat super foods, not supersize
No single food for a diabetic diet. But there are the basics of diet you should know: Enjoy super foods like berries, sweet potatoes, fish rich in omega-3 fatty acids, vegetables with dark green leaves. Avoid foods that contain saturated fats and trans fats. Conversely, pilihlan foods with monounsaturated fats and polyunsaturated fats such as olive oil. A registered dietitian can help regulate the types of foods that are suitable for you.
12. Organize and schedule your consultation visit to the doctor
Try to schedule consultations and visit your doctor two to four times a year. If you use insulin or need help to balance your blood sugar levels, you should visit the doctor as often as possible. Physical examination and eye examination is also required once a year. You should be screened for eye, nerve, kidney damage and other complications. Also visit the dentist twice a year. And be sure to tell all healthcare providers that you have diabetes.