This blog has been compiled by Komal Adhlaka, a content writer for Proactive For Her.
Diabetes is a condition characterized by high blood glucose (or blood sugar) levels, which can adversely affect the heart, blood vessels, eyes, kidneys, and nerves over time. Type 2 diabetes, which affects mostly adults and occurs when the body grows resistant to insulin or does not produce enough of it, is the most prevalent.
Type 1 diabetes, sometimes referred to as juvenile diabetes or insulin-dependent diabetes, is a chronic disease in which the pancreas generates little or no insulin on its own.
Gestational diabetes could scare you when diagnosed, but it's one that you can manage, just like any other kind of diabetes. It does not imply that you had diabetes before your pregnancy or that you will develop diabetes after giving birth. It implies that you may have a safe pregnancy under t+your doctor’s guidance.
It's easy to feel overwhelmed when you're first diagnosed with diabetes. Whether you've been diagnosed with Type 1, Type 2, or gestational diabetes, you'll need to make certain dietary and lifestyle modifications. It’s not just important but also better to figure out how to incorporate objectives into your new lifestyle.
Setting lifestyle goals is crucial because it gives you a reason to live and something to strive towards. We set goals for ourselves all the time. We can do that when living with health conditions like diabetes. Let us look at some ways we can be better with our lifestyle this year:
1. Maintain a healthy cholesterol level
Your body needs cholesterol for a variety of activities, and your liver produces all of it. Diabetes patients have greater amounts of "bad" cholesterol (LDL) and triglycerides, as well as lower levels of "good" cholesterol (HDL).
Saturated and trans fats in your diet might cause your body to produce more unhealthy cholesterol. Triglyceride levels can be raised by high blood sugar levels, increased intake of simple sweets, and persistently excessive alcohol use. High-density lipoprotein (HDL) levels can be lowered by smoking.
Request a lipid profile from your doctor if you've never had your cholesterol levels examined. Consult your doctor about taking a cholesterol-lowering statin if you know your levels are high. Make it a long-term aim to lower your cholesterol levels by eating a heart-healthy diet and exercising regularly. Have your medical profile examined at least once a year once they've stabilised.
2. Eat well
Keeping blood glucose, cholesterol, and blood pressure at healthy levels requires making good food choices, knowing the value of portion sizes, and eating at the right times. Weight control is an important aspect of blood glucose, blood pressure, and blood cholesterol control, and food choices have an impact on weight. Learning how different nutrients in food impact blood glucose, reading food labels, estimating portion sizes, and using healthy meal-preparation practices are some of the skills required to make appropriate food choices.
Reduce the number of calories, saturated fat, trans fat, sugar, and salt in your diet. Fiber-rich foods include whole grain cereals, breads, crackers, rice, and pasta. Fruits, vegetables, whole grains, bread, and cereals, as well as low-fat or skim milk and cheese, are all good choices. Instead of juice or ordinary Coke, drink water.
3. Quit smoking and manage stress effectively
Smoking can raise your chance of acquiring type 2 diabetes, according to the Centers for Disease Control and Prevention. It also makes it more difficult to manage the illness, and it increases the risk of consequences including poor blood flow, heart disease, and vision difficulties. Set a long-term aim to quit smoking if you smoke. Smoking cessation programmes should be discussed with your doctor.
Your frequency of smoking may also increase due to stress. When you add in the regular grind of everyday life, it's easy to become overwhelmed and stressed. Chronic stress might make controlling your blood sugar levels harder. It might also make you less likely to eat well and exercise.
Setting long-term stress management objectives might assist you in gaining control of your situations. If you can't handle stress on your own, seek help from your doctor.
4. Take care of your body
Every day, look for cuts, blisters, red areas, and swelling on your feet. Any sores that don't go away should be reported to your doctor. Diabetes patients frequently experience foot difficulties, which can lead to major consequences such as ulcers or unhealed wounds that cause nerve damage, calluses, dry, cracked skin, loss of feeling, or amputation due to inadequate blood flow.
To enhance circulation, go for a walk regularly, and make it a long-term objective to treat your feet with careful loving care. Have your doctor inspect your feet at every appointment, and at least once a year, have a full foot exam.
Eye disease, such as cataracts, retinopathy, and glaucoma, can be caused or exacerbated by diabetes. These diseases can lead to eyesight loss if left unchecked. The longer you have diabetes, the higher your chances are of developing complications. Many eye disorders don't cause symptoms until vision is affected, according to the National Eye Institute. Set a goal to undergo a dilated eye test with an ophthalmologist once a year to help lower your risk.
5. Keep track of your blood sugar levels.
You may not be testing your blood sugar levels as frequently as you should be if they are well-controlled. Keep a record of your blood sugar levels, as well as what you were eating and doing at the time of the test. This allows you to see how particular foods, heavy or light meals, stress, and exercise affect your blood sugar levels. Consider making it a long-term objective to track and find patterns that will assist you to make changes as needed.
The SMART objectives
You can establish specific objectives to aim towards your diabetes care. The phrase SMART, which stands for specific, measurable, attainable, realistic, and time-bound, might assist you in setting objectives that you are more likely to achieve. The following is how SMART goal-setting works:
Specific. A goal that is definite and well stated is considerably more likely to be achieved than an unclear goal. Ask yourself questions like What, Why, How, etc. to help you determine your goal.
Measurable. Tracking your progress toward your objective is beneficial. For example, you may keep track of your blood glucose level or like so. Measuring your progress keeps you on track and lets you know when you've reached your objective.
Achievable. A goal must often be broken down into little steps to be achieved. If your objective is to learn to respond to your blood glucose levels, for example, you might want to start by checking them more frequently. If the goal you've chosen appears daunting, break it down into smaller chunks until you have one that you can easily complete.
Realistic. Set realistic goals; something which you can actually achieve. If taking even the tiniest steps toward your greater objective feels impossible, your aim is unrealistic. While it's possible that if you're willing to take the initial steps toward your objective, you'll be able to achieve it.
Timing. A deadline should be set for achieving a goal. You might never get started if your objective is to learn to count carbs "someday." However, if you establish a realistic deadline, you've triggered your subconscious mind to start taking the required steps toward achieving your objective.
Conclusion
Remember that it's fine to alter your mind about a goal or create a new one if your circumstances change. It's difficult to have consistently excellent self-care, so if you're having trouble with one aspect of your diabetic self-care, don't become disheartened or let it overtake you. Concentrate on what you're good at first, then return to the harder areas when you're ready. If you're not sure what to do, how to get started, or how to keep the healthy adjustments you've made, ask for advice. Setting attainable objectives and laying out a plan to achieve them might help you improve your health without feeling overwhelmed.
Disclaimer - This information is provided for educational purposes and should not be construed as medical advice. Please consult with your healthcare practitioners before undertaking any changes in your diet or adding supplements.
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