THE  RISK  OF  DEVELOPING

DIABETES  COMPLICATIONS CAN

BE  REDUCED  BY  A  HEALTHY LIFESTYLE

According to the American Diabetes

Association in 2012 ,29.1 million

Americans or 9.3% of the population

had diabetes.

Approximately 1.25 million American children and adults have type 1 diabetes.

New cases: Every year 1.4 million new cases diagnosed

Deaths: Diabetes was the 7th leading cause of death in 2010

Complications of  uncontrolled Diabetes

1.Blood vessels complications

• heart disease

• hypertension

• kidney failure

• blindness

• stroke

2.Skin problems

• fungal infection

• foot ulcers

3.Blood sugar control problems

• Hypoglycemia (low blood sugar)

•  Hyperglycemia(high blood sugar)

According to research results of the Joslin Diabetes Centre

(affiliated with the Harvard Medical School),patients

with  well-controlled blood sugar and blood

lipids levels can be free from diabetic complications  despite  having Type 1 diabetes for over 50 years.

TIPS:

1.Maintain a good control of your blood sugar

Take the correct amount of medication on time.

Eat a well-balanced diet.

2.Monitor your blood sugar level

3.Regular checkup on  blood pressure, body weight,

renal function,eye examination, blood lipids

including  cholestrols.   

4.Lose weight if you are overweight

Losing as little as 5 – 10% body weight improves

insulin resistance.

5.Eat a healthy, balanced diet

Eat foods rich in fibre ,such as non-starchy vegetables, beans,

nuts,seeds ,berries , citrus fruits and whole grains .

Eat low glycemic foods to avoid the post-meal

rise of blood sugar level .

Excessive carbohydrate intake leads to poor blood

sugar control and excessive weight gain.

Eat lean proteins ,limit intake of saturated fat and salt.

6.Eat at least 3 balanced meals a day.

7.Have a low alcohol intake

With  the  approval  of  your doctor ,alcohol should

be limited to 2 drinks a day.

Avoid drinks that contain a large amount of sugar.

8.Exercise regularly ,at least a total of 2 ½ hours

each week .

Exercises help weight loss and help the body to use

insulin more efficiently.

Both cardio exercises  and resistance training are

necessary to maintain good health.

9.Stop smoking

Smoking increases the damage to the blood vessels

and nerves in the body.

10.Reduces stress

Stress causes secretion of cortisol which  leads to

high blood pressure and also,  increases the blood sugar level .

11.Get enough sleep

Not having enough sleep increases the cortisol

hormone which raises the insulin leading to blood

sugar imbalance.

12.Foot care

Diabetes may damage the nerves and blood vessels

of the feet ,leading  to the inability to feel pain or

discomfort .

Wear comfortable shoes, wash the feet carefully and

keep the skin lubricated to prevent skin fissures .

Inspect the feet daily for signs of injuries , change in color and temperature.

Treat any wounds to prevent infection.Wounds

of people with diabetes tend not to heal as quickly

as people without diabetes.

Seek medical care when necessary.