Diabetes is a debilitating condition which can lead to several life-threatening health problems if left unmanaged.  Diabetes is caused by glucose build-up in the bloodstream either because the body does not produce enough insulin or the insulin cannot enter the cells, which leads to hyperglycemia. If the disease is not properly managed it can cause other serious health problems, such as heart and kidney disease, nerve damage, edema, and infections in the skin, mouth, feet, lungs, bladder and genital areas. It also causes skin sores that may develop in the different parts of the body and can’t heal properly.

Currently, there is no cure for diabetes and the major concern is on how to address the probable complications that may develop if insulin levels are not maintained well. So if you are a diagnosed diabetic, here are some of the very important health tips that you need to know, and apply, in your everyday life:

1. Exercise, Exercise, Exercise

Just the thought of it makes some people cringe especially those who are not accustomed to it.  But exercise is one of the best and potent ways to prevent further complications from diabetes.  It helps shed off unwanted body fat and maintain ideal weight.  It will help your body respond properly to insulin and efficiently manage or reduce blood glucose levels, helping eliminate the necessity of treatment.

Exercise can enhance your circulation, specifically in your extremities such as arms and legs, where diabetics commonly have problems.  It lowers cholesterol levels, blood pressure, and helps relieve stress which can increase glucose levels. Exercise can reduce your risk of acquiring heart disease.  Combined with a good diet, it can control and manage Type 2 diabetes without taking medications.

If you plan to walk or run, make sure that the shoe fits and is designed for the specific activity.  Be vigilant and watch out for blisters and always remember to wear comfortable socks. Start with low-impact activities like swimming, walking or biking.  Remember to wear your ID tag that indicates you’re a diabetic so you’ll have proper treatment in case of injury while doing your exercise. Consider biking or swimming instead of jogging if you have foot issues.

A very important reminder:  never go barefooted, even inside your home. Diabetes may cause diminished sensation especially on the feet and you’ll never know what you’re stepping on.

2. Monitor Your Blood Sugar Levels

This can be done through a simple blood test that you can always do at home. Monitoring your sugar levels will help prevent complications, such as hypoglycemia and hyperglycemia, simply by knowing when to adjust your activity levels, diet and treatment. All you need are test strips, a glucometer, and alcohol pad, and then you’re good to go.

3. Quit smoking

Smoking alone, without the presence of pre-existing health problems, can cause a variety of health conditions ranging from the simple respiratory tract infection to the most dreaded cancer. Imagine what it can do to a diabetic patient who continues to smoke. Smoking actually speeds up your appointment with death, since it increases the likelihood of cardiovascular diseases, stroke and heart attack.

It also increases your blood glucose levels and impedes the body’s ability to properly use insulin, making it hard for you to control your condition. A cigarette decreases the body’s ability to properly use insulin by 15 percent. It also increases cholesterol levels and fat levels in the blood stream, which increase the risk of a heart attack.

Furthermore, smoking impedes tissue oxygenation. Diabetics have problems related to wound healing and blood circulation.  Too much sugar in the bloodstream causes the blood to turn overly viscous.  Because of this, the blood finds it hard to circulate well within the body. This is the reason why a wound at the leg or the foot has difficulty in healing.  If you’re a diabetic yet you continue to smoke, it’s likely that your foot and leg infections may require amputation.  It increases your risk of developing neuropathy, nephropathy, blindness, joint and muscle pain. It can also lead to impotence, dental disease, ulcers and bleeding gums.

4. Eat Healthy

• Load up in protein. Protein does not increase your blood glucose level. It is also an insulin stimulant which means it will help in managing your sugar level. But be careful, make sure that the proteins you consume are not fatty, opt for dairy proteins, beans and whole grains, seafood and lean meat.
• Add nuts and complex carbohydrate into your diet, like barley, whole grains, oats, wheat, amaranth, and brown rice.  Nuts and complex carbohydrate are rich in fiber, protein, vitamins and minerals.
• Go for fruits and vegetables, like kale, collard greens, deep red apples, pomegranates, peppers, radishes, orange yams, oranges, carrots, butternut squash, Swiss chard, broccoli and spinach which are ultimately good for your health.
• Avoid powdered fruit juices, caffeinated drinks and sodas. Drink water instead in order to avoid constipation.
• It is also advisable to take 5 to 6 small frequent meals instead of 3 big ones.

5. Check your skin regularly

If your glucose levels are way up high, your body will ultimately lose a lot of fluid.  A less amount of fluid in your body can make your skin dry. Dry skin tends to be itchy, which will lead you to scratch the area which, in turn, may cause wounds and sores.  At the same time, fluid loss can make the skin crack. Cracked skin allows the entry of germs which can lead to infection.

How to prevent this from happening:

1. Make sure that you rinse and dry yourself well. Thoroughly dry your underarms, your groin, the area between the legs, breasts and the spaces in between your toes.

2. Lotion is your best friend to avoid dry and crack skin.

3. Drinks lots and lots of water, it will make your skin moist and compensate your fluid loss due to diabetes.

4. Wear cotton underwear, instead of lace or silk, since it allows your skin breath.

5. After every bath, check your skin for red, dry or sore spots that can be a cause for infection.

6. Lastly, if you notice any skin infections or problems, talk to your physician about it so that he can give you the appropriate recommendation to solve the problem.

6. Manage Stress

Stress can increase your blood sugar levels. Work issues, financial crisis, middle age crisis, loss of a job or loved one, sickness, and relationship issues are only some of the factors that can cause stress.

Being under a lot of stress can cause you to skip meals and forget your insulin shots. So it is highly important for diabetics to avoid or manage stress. Here are some helpful tips:

1. Call for a time out.  Give your mind and body time to relax. Read a good book, do some meditation, and listen to your favorite music.  It will not only calm your nerves but will give you more focus on how to deal and solve the problem.

2. Exercise.  The activity releases endorphins which are known as nature’s happy hormone hence, it can enhance your mood relieving you of stress.

3. Understand that there are some things that are out of your control.  If you’re a control freak, let go…even the president can’t control everything.  Some situations are best solved if you’ll just walk away than constantly berating yourself to do this and do that – it is a total waste of energy, so just stop, take a deep breath and walk away.

4. Talk to someone. If you continue to bottle your emotions, tendency is you’ll explode and so will your blood sugar. The person doesn’t necessary need to understand your problems, you just need someone to listen as you release your pent-up emotions.

7. Take supplements

• Magnesium - The recommended dosage is 250 to 350 milligrams once a day. Magnesium enhances insulin function in your body thus lowering blood sugar levels.
• Gamma-Linolenic Acid - The recommended dosage is 270 to 540 milligrams once a day. Studies show that it can prevent and reduce nerve pain that is commonly linked with diabetes.
• Bilberry - The recommended dosage is 80 to 120 milligrams twice a day. It helps prevent damage to blood vessels that can lead to retinopathy and nerve pain.
• Coenzyme Q10 is a compound naturally produced by your body and it helps in metabolizing carbohydrates.  It significantly decreases blood sugar levels, also enhances blood oxygenation and can help in diabetic retinopathy.
• Manganese helps in handling glucose metabolism and treating hypoglycemia and diabetes.  It is also used by your body to metabolize fat and protein, and at the same time, it produces energy.
• Vitamin C - Diabetics have decreased levels of Vitamin C in their body.  By increasing Vitamin C in the bloodstream, this will lower the level of sorbitol – a harmful sugar that can cause retinopathy, kidney damage and neuropathy when it accumulates.  Vitamin C will help improve your glucose tolerance.  The recommended dosage is at least 1 to 3g of Vitamin C per day.

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