10 Tips to Prevent Diabetes Complications
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They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
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Dr. Vidya Jaydeep Walinjkar
“Diabetes manage karna hai to diet pe dhyan do, weight lose karo”… and it goes on!
We know, you must already be aware of these advices to manage diabetes.
But have you ever thought about what happens if you do not follow these?
Your diabetes could worsen, resulting in a lot of diabetes complications like vision loss or kidney damage. But worry not! Such complications are manageable and can be prevented, if you follow the right advice, which are clinically proven.
Here are 10 tips that can help you prevent complications due to diabetes.
080694 50746How to Prevent Diabetes Complications?
A disciplined lifestyle is key.
Whether you are newly diagnosed or a long-time sufferer, to prevent diabetes complications it involves a comprehensive approach that includes the following:
1. Manage Your ‘ABC’
- Regularly check your A1C level to know your average blood sugar in every 3 months, and keep it within the target range.
- Keep your blood pressure under 130/80 mmHg or whatever target your doctor recommends.
- Keep your cholesterol in check.
2. Weight Loss
Being overweight, especially around the belly, can increase diabetes risk.Losing 5-7% of your weight (like 6-9 kilos if you’re 80 kilos) can improve insulin sensitivity and lower blood sugar
Aim for a healthy Body Mass Index (BMI), ideally 23 for Indians.
3. Diet Management
Diet plays a vital role. It’s important to balance carbohydrates, proteins, fats, fiber, and micronutrients.
- An ideal meal includes half a plate of vegetables (including cooked and raw – salad), a quarter plate of proteins (such as dal, paneer, chicken, or fish), and a quarter plate of complex carbohydrates (such as brown rice, chapati, millets).
- Aim to keep carbohydrate intake to 45-50 grams per main meal.
- Also, drink plenty of water to keep yourself hydrated.
4. Physical Activity
Being more active helps lower blood sugar, improves insulin use, and helps muscles use glucose better.
- Aim to keep yourself active for at least 150 minutes per week (like 30 minutes a day, 5 days a week).
- Try walking more, incorporate regular exercise or play outdoor games like badminton, football etc., into your routine.
5. Oral Medication
If lifestyle changes aren’t enough, your doctor may prescribe oral medications that prevent blood sugar to spike.
Always consult your doctor before starting or stopping any medication.
6. Insulin Therapy
For some, insulin injections become necessary when diet, lifestyle changes, and pills aren’t enough. The type of insulin and regimen varies based on individual need.
To know your chances of Diabetes reversal, take the Diabetes Reversal TestDiabetes Reversal
Calculator
7. Regular Check-ups
Regular follow-ups, HbA1c testing, and keeping an eye on the signs & symptoms can help you to prevent complications due to diabetes.
8. Mental Well-being
Stress, sleep, and mental health significantly impact blood sugar levels. Addressing sleep issues, stress, anxiety, and depression can help to prevent complications due to diabetes more effectively.
Talk to your therapist if needed.
9. Quit Smoking and Limit Alcohol
Smoking and too much alcohol make it hard for blood to get to important parts of your body, like your heart and feet. Quitting smoking and cutting back on alcohol greatly help you to prevent diabetes complications.
10. Check Your Feet Regularly
Diabetes can harm nerves, leading to pain or numbness, often in your legs and feet, known as “peripheral neuropathy.”
- This condition increases the risk of foot infections.
- Always wear well-fitting shoes and socks.
- Make a habit of examining your feet daily for any signs of infection, cuts, or sores, and consult your doctor if you notice any.
At Fitterfly, we believe that managing diabetes and complications due to diabetes is possible if you follow a proper lifestyle.
How We Can Help You?
We have an expert team of diabetologists, dieticians, and psychologists who first understand your health condition by gathering your data and reviewing your diabetes history.
Based on this information, they curate a personalized program with the help of technology to monitor you, such as CGM sensors included in the program.
In the Fitterfly Diabetes Prime Program, you can also connect with others who are reversing diabetes and participate in group sessions with them.
All you need to do is speak to us or give us a missed call on 08069450746 or check out our Diabetes Control Program and choose according to your needs.
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6.6%
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Frequently Asked Questions
How can I prevent diabetes complications?
You can prevent diabetes complications by managing your blood sugar levels through a healthy diet, regular exercise, takinf proper medication, routine medical check-ups, and avoiding unhealthy habits like smoking and excessive alcohol consumption.
What are some strategies to delay the onset of diabetes complications?
Strategies to delay diabetes complications include maintaining a healthy weight, following a balanced diet low in processed sugars and saturated fats, engaging in regular physical activity, monitoring blood sugar levels consistently, taking medications as prescribed, and managing stress effectively.
What lifestyle changes can help me avoid diabetes complications
Lifestyle changes such as adopting a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, engaging in regular exercise, quitting smoking, limiting alcohol intake, managing stress through relaxation techniques or hobbies, and getting adequate sleep can help avoid diabetes-related complications.
Are there specific foods I should avoid to prevent diabetes complications?
Yes, to prevent diabetes complications, it's essential to limit the intake of sugary foods and beverages, refined carbohydrates, processed foods high in trans fats and saturated fats, and excessive salt. Focus on consuming whole foods, such as fruits, vegetables, lean proteins, and whole grains.
How important is regular exercise in preventing diabetes complications?
Regular exercise is imprtant in preventing diabetes complications as it helps control blood sugar levels, improves insulin sensitivity, promotes weight loss or maintenance, reduces the risk of cardiovascular diseases, and enhances overall well-being.
