20 Easy Things You Can Do To Stay Healthy
Reviewed by Staff of Diabetes Digest
- Shop regularly and keep an ample stock of healthy foods. If you have healthy foods in the house you are more likely to eat healthy…and eat home.
- Canola and/or olive oil should be your oils of choice. Substitute one of these oils for butter or margarine when and where possible.
Canola and olive oil have the highest amount of monounsaturated fat. This is the fat that is most heart healthy and helps lower LDL (bad cholesterol).
- Use small amounts of peanuts, peanut butter, almonds, olives, and avocado.
These are all high in monounsaturated fats. (Don't forget, however, they’re high in calories.)
- Eat more foods high in healthy omega-3-fats like fatty fish (salmon, albacore tuna, mackerel), ground flax seed (use on cereal or in casseroles), and walnuts.
Omega-3-fats may reduce heart disease by preventing blood platelets from clotting and sticking to the walls of arteries.
- Eat 5 servings (combined) of fruits and vegetables a day…at least.
Fruits and vegetables are huge sources of vitamins and minerals. They fill you up and are low in calories.
- Fit beans and peas into your meals. Use canned, dry, or frozen varieties.
They are a super food when it comes to nutrient density and they more slowly raise blood glucose than other sources of carbohydrate.
- Work in 30 minutes of activity a day. Staying active burns calories, lowers blood glucose, improves blood lipids, lowers blood pressure and generally makes you feel good. Do you need more reasons?
- Stretch a few minutes before you exercise.
This prepares your body to exercise and you are less likely to get injured.
- Burn extra calories (and glucose) here and there by parking further from your destination, looking for stairs vs. elevators and escalators, and walking wherever and whenever you can. Helps you increase activity and become more fit.
- Know the best times to take your diabetes medicine(s). Take them every day at similar times. Taking diabetes medications consistently makes it easier to control blood glucose levels.
- If you take a diabetes medicine that can cause low blood glucose, always carry something to treat it. Try glucose tablets, hard candy, or other sources of easy-to-carry carbohydrate. Don’t use chocolate. It doesn't raise blood glucose quickly.
You want to be prepared to treat a low blood glucose level quickly.
- If you are over 21, talk to your doctor about taking an aspirin a day (81 to 325 mg/day enteric-coated aspirin). May help to prevent heart disease.
- Carry your meter and monitoring supplies with you.
Allows you to check your blood glucose level any time, anywhere.
- Check your blood glucose at least twice a day at different times fasting, before meals, and 2 hours after meals.
This helps you see the ups and downs of your blood glucose levels and gives you and your health care provider more information with which to make changes.
- Always record your blood glucose results.
The data is lost if you don’t. Your records help determine the patterns of your blood glucose levels.
- Brush and floss your teeth each day.
This keeps your teeth and gums healthy and prevents gum disease.
- Check your feet every day for cuts, blisters, sores, swelling, redness, or sore toenails. If you have a problem, get it checked without delay.
Preventing foot problems can help you avoid foot infections and other problems.
- Always wear something (shoes, slippers) on your feet and make sure what you wear fits well. Wearing something on your feet protects them. Footwear that fits well will not rub blisters or create other foot problems.
- Get a flu shot each flu season.
It is well known that people with diabetes have a higher risk of developing the flu and becoming sicker with it.
- Join a diabetes support group. Find one in your area by contacting American Diabetes Association 800-DIABETES or check with your local hospital.
Support groups can help you not feel alone and can help you stay up-to-date on the best way to take care of your diabetes.
|
