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NOVEMBER 21 | 2013 | DEFENDER
health
3B
Helpful hints on
living with diabetes
I
Defender News Services
f you have type 2 diabetes, there’s a lot you can do to take control of your condition and keep yourself healthy. Here is some advice from the American Diabetes Association. Check your blood glucose. Your doctor might tell you to check your blood glucose at home. If so, obtain a small machine called a blood glucose meter. Meters work by testing a small drop of your blood for glucose. Most people prick their fingertip to get the blood drop, but you can ask your doctor about other methods. Also talk to your doctor about how often and when to check your blood glucose. Know its importance. Before you had diabetes, no matter what you ate or how active you were, your blood glucose automatically stayed within a normal range. With diabetes, this is no longer true. Checking your blood glucose is one way you can know how food, activity and medicine affect your blood glucose. Write the date, time and blood glucose number in a logbook so you can share it with your doctor or diabetes care team. Stay active. Any type of physical activity you choose can help lower your blood glucose. Physical activity will also give your more energy,
help relieve stress, keep your joints flexible and lower your risk of heart disease and stroke. Find the activity that’s right for you. Talk to your doctor if you have questions about exercising. Examples of physical activity include: Aerobic activity (walking, biking, swimming), being active throughout the day (taking the stairs instead of an elevator), strength training (lifting weights or using resistance bands) and Flexibility exercises
(stretching and yoga). Watch what you eat. In the past, diets for people with diabetes were very restrictive. Things are different now, and there isn’t a one-size fits all diet. Eat a variety of foods, including vegetables, whole grains, fruits, non-fat dairy foods, healthy fats, and lean meats or meat substitutes. Spacing your meals evenly throughout the day and do not skip meals. Focus on filling your plate with more non-starchy vegetables and less starchy foods and meats. Take your medicine. Your doctor may prescribe medicine to help get and keep your blood glucose in your target range. Some people with type 2 diabetes take both pills and insulin or insulin by itself. If you are starting new medicines, ask your doctor or pharmacist about things you need to know. If you think you are having side effects from your medicine, your doctor or pharmacist. Do not stop taking it unless the doctor tells you to. Get support. Your family and friends can be a great source of support if you want their help. Invite them to attend your appointments or diabetes classes. Include them in your new healthy lifestyle.
The truth about sugar Many people associate diabetes with sugar. In fact, years ago, the disease was often called “sugar diabetes.” According to the American Diabetes Association (ADA), it’s a complicated issue. Eating sugar has nothing to do with developing type 1 diabetes. Type 1 is caused by genetics and other unknown factors that trigger the disease. One of the biggest risk factors for type 2 diabetes, however, is being overweight, and a diet high in calories from any source contributes to weight gain. Research has shown that drinking sugary drinks is linked to type 2 diabetes, and the ADA recommends that people limit their intake of sugar-sweetened beverages. In the past, people with diabetes were told to completely avoid sugar. Experts thought that eating sugar would raise blood glucose levels too high.
Having diabetes doesn’t mean you will never enjoy peach cobbler or sweet potato pie again. With a little planning, you can have a small serving of your favorite dessert once in a while and still manage your diabetes. It’s best to save sweets and desserts for special occasions so you don’t miss out on the more nutritious foods your body needs. If you need something to satisfy a sweet craving, try eating a piece of fresh fruit or fruit salad. When you do decide to include a treat in your meal plan, make sure you keep portions small. If you tend to overeat when it comes to sweets, don’t buy them to eat at home. Instead, plan to have dessert only when you are away from home. Split the dessert with a friend to keep yourself on track. For more information visit diabetes.org/food-and-fitness/ food/what-can-i-eat/sweeteners-and-desserts.html.
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