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OnHealth
Reviewed By Charles Patrick Davis, MD, PhD on 2/7/2018

Eat the Right Carbs

People with diabetes know that carb-counting is important. That''re counting? Absolutely. Not all carbs are equal. While you want to keep an eye on your total carb intake, it''s the added sugar you really want to avoid. Added sugar is what you''s often snuck into processed foods to preserve them and make them taste better. So it''t work in the long term. Try losing half a pound to two pounds every week for realistic weight loss.

  • Keep healthy food in the house: When snack cravings start, manage them with healthy snacks. Healthier snacks include fresh fruits and veggies, as well as whole-grain snacks.
  • Are there certain unhealthy foods you eat regularly? Throw them out and replace them with foods that provide better nutritional value.
  • Control your portions: a lot of people don''re eating until they measure. Keep an eye on how big your portions are, and measure them against the recommended serving of a given food.
  • Do you exercise? Getting 30 minutes of activity on most days is a good way to shed weight and keep it off once you lose it.
  • Get the Right Amount of Sleep

    Americans get less sleep than they used to, and the sleep they do get is more fragmented. That''s a little bit of a catch, though. If you''t sleep after about 10 minutes in bed, get up and do a quiet activity with no screens involved—keep your TV and phone off.

  • Wake up at the same time every day—not just during the week. Over time this will train your body to fall asleep at the right time.
  • Develop a sleep ritual. Brush your teeth, wash your face, and do any other relaxing hygiene in the same order, in the same way. This helps prepare your mind for bedtime.
  • Stay Active

    People with diabetes need to be especially vigilant when it comes to getting physical throughout the day. If you''re sedentary, especially when watching TV, your diabetes and obesity risks rise. How can you stay active every half hour? First off, the ADA distinguishes “physical activity” from “exercise.” You don''t nearly so clear if you don''ll need to do more than just monitor at home. Monitor your blood sugar levels at the office as well as at home, which may give you needed information about how you can improve the way you take your medication.

    Shed Stress

    People in the modern world face stress from various sources. It can be caused by a big test, a demanding boss, or a traffic jam, among many other sources. Even if your stress is long-term, it primes your body for an immediate reaction—this is the so-called fight-or-flight response. That may be great in nature when you need to escape from a wild beast, but it doesn''s fight-or-flight response.

  • Get more active: Exercise and other forms of physical activity can relieve mental stress.
  • Focus on breathing: Sit or lie comfortably without crossing your legs or arms. Breath in deeply, then exhale as hard as you can. Repeat this, but focus on relaxing your muscles as you breath out the second time. Keep this going for 5-20 minutes at least once a day for better relaxation.
  • Watch Out for Salt

    People with type 2 diabetes are at a high risk of developing heart disease, a condition responsible for 1 in 4 deaths in the U.S. each year. Consuming too much sodium leaves you at even greater risk, because sodium can increase your blood pressure and also dampen the effectiveness of blood pressure medicine.

    Even so, you don''t for 1 last update 04 Aug 2020 have any added salt, and use these in place of your usual salt regimen.Even so, you don''t have any added salt, and use these in place of your usual salt regimen.

    Check for Heart Disease

    The no. 1 cause of death and disease for diabetes patients is cardiovascular disease, also known as heart disease. One study found that more than 85% of diabetes patients also have high blood pressure, a precursor of heart disease. If you, like the majority of diabetes sufferers, have hypertension, it''t want to hassle with inflating and measuring your blood pressure yourself, choose an automatic monitor. Accurate models can be had for less than $30, and may be covered by insurance.

  • A few times a week, take your blood pressure two or three times in the morning and again at night. Try to relax while you do—anxiety can raise your blood pressure.
  • Choose a time that is at least 30 minutes after exercising and using caffeine, alcohol, or tobacco. These can throw off your reading.
  • Sit comfortably with both feet on the ground. Rest your back against your chair. Put your arm on a flat surface like a table. Sit quietly for 5 minutes, then begin your reading.
  • Keep these numbers in mind: a normal reading is 120/80. Prehypertension is considered 120-139/80-89. High blood pressure is anything over 140/90.
  • Keep track of your readings. Write them down or log them in your smartphone, and bring your readings to your doctor on your next visit. Your doctor can offer blood pressure-lowering tips and get you on a medication that can help further control your hypertension.
  • Bandage Up

    The cell growth response to wounds is diminished for people with diabetes. This is one reason they are more prone to foot ulcers, a major cause of hospitalization for this population. The American Diabetes Association recommends treating cuts immediately with clean bandages. Major burns, cuts, and infections are serious enough for those with diabetes to require seeing a doctor right away. Scientists are working toward a cure for this serious health problem on various fronts, from tissue engineering research to studies on stem cells.

    Put Out the Smoke

    Everyone knows smoking is bad for your health. But that''s chances of developing diabetes by 30% to 40%. And if you already have diabetes, using nicotine makes it harder to control your symptoms.

    Nicotine is notoriously addictive, and quitting can be tough. Your chances are better if you ask for help. Tell your doctor you want to get serious about quitting, and ask for suggestions and resources to support you in your journey to a healthier you.

    Follow a Healthy Diet

    When you live with diabetes, choosing a healthy meal takes on additional importance. There''t go wrong with:

    • Beans
    • Citrus
    • Berries
    • Tomatoes
    • Nuts
    • Fish (especially fish high in omega-3 fatty acids)
    • Whole grains
    • Dark leafy-green veggies
    • Milk and yogurt

    Watch Out on Sick Days

    Getting sick is worse when you have diabetes. The flu brings the risk of more serious health complications like pneumonia, sinus infections, and bronchitis. Even more serious, sickness can raise your blood sugar, which can lead to the serious condition known as ketoacidosis for people with type 1 diabetes. Ketoacidosis symptoms include “fruity” smelling breath, vomiting, confusion and even unconsciousness. If you notice these signs, get emergency medical help immediately.

    In general, you need to be more vigilant about monitoring your blood sugar while sick. You should check your blood sugar levels every four hours. Sometimes you lose your appetite when sick and this can be dangerous, too. If this happens to you, contact your health team. Vomiting is more serious for people with diabetes. If you are vomiting, go to the emergency room.

    Keep Up-to-Date Ketone Strips

    reverses diabetes type 2 blood pressure (⭐️ joint pain) | reverses diabetes type 2 ketohow to reverses diabetes type 2 for If you have type 1 diabetes, you need to keep ketone strips handy in case you get sick, and in case your blood sugar level stays higher than 240 for more than two hours. Also, pregnant women with type 1 diabetes should test their ketone levels every morning before eating.

    Just keeping these strips handy isn''t want to be singled out or to feel different, but the reality is that these kids do need special care. There are even laws set up to protect the rights of children to test their blood sugar levels and to treat low blood sugar when necessary—even during class. To minimize the sense of alienation diabetes can stir up, a child should be taught from an early age to self-manage his or her condition as much as possible. This is easier with the advice and support of a health care team trained to address a child''re traveling, diabetes requires special care. That''s natural sleep/wake cycle and can throw off your body''t forget your blood sugar monitor, and bring extra batteries, lancets, and test strips in case you lose them or run out. Always travel with a quick carb snack. If you take insulin, know that time zone changes will require you to adjust your schedule. These calculations can be complicated, so have it figured out and written down before you leave.

    Stay Hydrated

    reverses diabetes type 2 quizlet (🔥 dinner) | reverses diabetes type 2 and insulinhow to reverses diabetes type 2 for People with diabetes are more likely to be dehydrated. When your blood sugar is too high, you may notice you get thirsty more easily. Listen for 1 last update 04 Aug 2020 to your thirst. Drinking water will not raise your blood glucose level, and it helps flush the excess glucose out of your system.People with diabetes are more likely to be dehydrated. When your blood sugar is too high, you may notice you get thirsty more easily. Listen to your thirst. Drinking water will not raise your blood glucose level, and it helps flush the excess glucose out of your system.

    Drinking enough water may help you prevent diabetes in the first place. A decade-long study tracked more than 3,000 healthy people ages 30 to 65. It found that those who drank half a liter of more of water per day were about 30% less likely to develop hyperglycemia. The researchers cautioned that there could be other explanations for this group''re screened for nerve, kidney, and eye issues. Visit your dentist twice a year. Whatever medical professional you meet, make sure he or she knows you have diabetes.

    Sources:Sources:

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    REFERENCES:

    • American Academy of Dermatology Association: “Diabetes: 12 warning signs that appear on your skin.”
    • American Diabetes Association: “American Diabetes Association releases 2018 standards of medical care in diabetes, with notable new recommendations for people with cardiovascular disease and diabetes,” “Checking your blood glucose,""Future visits,"" “Low water intake and risk for new-onset hyperglycemia,” “Skin care,"" “Types of carbohydrates.”
    • American Journal of Managed Care: “American Diabetes Association issues recommendations for physical activity, exercise.”
    • American Sleep Association: “Sleep hygiene tips—research and treatments.”
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