Diabetes Awareness Month Tips

• Uncontrolled diabetes can lead to serious complications and problems such as blindness, kidney disease, amputation, heart attack and stroke. 
• Get full faster, eat less, with soluble fiber from fruits, vegetables and beans.
• Make sure that you have records on your blood glucose levels ready to show your physician at all times.
• Protect you feet and skin, never go out barefoot and inspect your feet every day for cuts, bruises, blisters, or swelling.
• Try to find a new diabetic recipe to try.
• Balance those carbohydrates in your diet by eating brown rice instead of white rice, steel-cut oats instead of processed cereals or instant oatmeal, or whole-grain bread instead of white bread.
• Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.
• Eat healthy fats: instead of snacking on cheese, chips or crackers, enjoy a handful of unsalted nuts or seeds. Go for variety with sunflower, pumpkin seeds, almonds, cashews, pecans, and walnuts.
• Reduce simple sugar consumption and make healthy substitutions. Substitute sparkling water for soda, a bowl of frozen fruit instead of ice cream, one slice of your favorite cheese instead of cake, or a piece of fruit instead of pie.
• Know the symptoms of hyperglycemia or high blood sugars:
• Be physically active daily, try walking at least 30 minutes a day and use a pedometer to track your steps.
• If you are at risk, type 2 diabetes can be prevented with moderate weight loss (10-15 pounds) and 30 minutes of moderate physical activity for example brisk walking each day.
• Talk to your doctor about the A1C goal that is best for you. A1C tells you the average level of glucose or sugar in your blood over 2-3 months. An A1C level of 7% or less is the goal for many people with diabetes.
  • The American Diabetes Association has recommended these target goals for blood glucose monitoring:
    Fasting or before meals Plasma Glucose level: 70-130 mg/dl
    After meal Plasma Glucose level: less than 180 mg/dl
• Diabetes is easier to mange when you have people in your life supporting you. Ask your family members or friends to offer support or try attending a diabetes support group meeting.
• Manage your diabetes with healthy eating, physical activity, taking your medicines and stress management.