If you’re like most people, it’s easy to let life’s daily distractions get you off track from leading a healthy lifestyle. But if you have diabetes, the long-term consequences of developing bad habits can be much worse than for the average person. Now’s the time to make a new start and be dedicated to keeping your blood sugar under control and diabetes in check.
Consider These 7 Healthy Habits to Control Diabetes:
- Monitor your blood sugar daily – Knowledge is power. As a result, the first step to improving your diabetes begins with measuring your blood sugar. Studies have shown that patients who follow the recommended minimum from the American Diabetes Association have far more success in keeping blood glucose levels low and limiting complications. According to the ADA, you should test your blood sugar at least four times per day. Once upon rising in the morning, and again after each meal throughout the day.
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See your doctor regularly – If you haven’t had a check up in while, the new year is the perfect reminder to make an appointment. According to the diabetes branch of the National Institutes on Health, if you have diabetes, you should get these tests performed regularly to help monitor your condition and prevent complications:
- HA1c blood test – This hemoglobin test measures your average blood sugar over the previous two to three months. Recommended frequency: Twice a year.
- Blood pressure – If you have diabetes, you have an increased risk of heart and cardiovascular disease. Recommended frequency: Every medical exam.
- Kidney function tests – Two tests that can provide important information regarding your kidneys include a urine test that checks for proteins and a creatinine test that checks for waste byproducts. Recommended frequency: Once per year.
- Dilated eye exam – As a diabetic, you have an increased risk of damage to your retinas so it’s important to visit your eye doctor for a complete eye exam. Recommended frequency: Once per year.
- Foot exam – Because diabetes increases your risk of cardiovascular disease and nerve damage (diabetic neuropathy), the circulation and nerves in your feet and lower legs should be tested regularly. Recommended frequency: Every medical exam.
- Cholesterol – Elevated levels of triglycerides can lead to serious diabetic complications, such as heart disease. A regular blood lipid test is a must. Recommended frequency: Once per year.
- Take care of your feet, mouth and eyes – In addition to getting regular exams, be sure to inspect your feet daily, and immediately take care of any cuts or scrapes. Further, many people with diabetes don’t realize that dental health is also a critical factor in diabetes health. Inflammation caused by gum disease can impact the entire body increasing insulin resistance and cholesterol levels. If you have diabetes it’s especially important that you follow proper dental care and hygiene for diabetes. This includes brushing and flossing daily, and getting regular cleanings and checkups.
- Lose weight – According to research, reducing your weight by as little as 5% to 10% can significantly improve blood sugar levels and lower risks associated with Type 2 diabetes.
- Eat healthier – Losing weight and eating right are two different things. In addition to reducing body mass, you should also add healthy foods to your diet. Superfoods, such as berries, salmon, spinach and beans, provide valuable sources of nutrition and can help prevent many complications of diabetes, such as cardiovascular and kidney problems. In addition, several foods have been closely correlated to improved diabetes control, such as almonds, broccoli and cinnamon.
- Quit smoking – People who smoke a pack a day or more have a 61% chance of developing diabetes. In addition, smoking increases the risk for cardiovascular disease and nerve damage. If you smoke, the single greatest thing you can do to improve your health and extend your life is to quit smoking.
- Get moving – Exercise is one of the best ways to control blood sugar levels and can also help you lose weight. For optimum health, you should try to elevate your heart rate for at least 30 minutes per day. Now’s the time to make a renewed commitment to exercise daily.
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