How to Stay Healthy with Diabetes
Diabetes is a chronic condition in which your body either stops making insulin, doesn't make enough or is unable to use existing insulin. Because of this, your doctor will want you to maintain a safe blood glucose level.
The normal range for blood glucose is 60mg/dl to 100 mg/dl. It is recommended that you try to keep your blood glucose levels below 150 mg/dl. To do this, there are a number of steps that you can take each day to ensure that diabetes doesn't interfere with the way you want to live life.
Important Signs that Your Blood Glucose Level May be Out of Balance
Signs of Low Blood Glucose (Hypoglycemia):
• Sweaty (day & night)
• Shaky, weakness
• Very hungry
• Nervous, pounding heart
• Sleepy (no energy)
• Grouchy
• Headaches
• Lightheaded (dizzy)
• Confused or not thinking clearly
• Numb lips or fingers
Signs of High Blood Glucose (Hyperglycemia):
• Going to the bathroom often
• Increased thirst
• Blurred vision, trouble focusing
• Muscle cramps/aches
• Headache
• Nausea/vomiting
• Trouble breathing
• Ketones in urine
• Dizziness, lightheadedness, confusion
Following the Best Eating Habits for Your Health
Your diabetes care team will outline a meal plan that will not only help to control your blood sugar level, but will give you the best combination of nutrients for overall good health. In addition to a meal plan, here are some tips you can use at home to control your blood sugar level and stay healthy:
• Control your blood sugar level through your carbohydrate choices (starch, fruit, milk and dessert) and portion sizes
• Reach and maintain a healthy weight
• Eat meals and snacks at the same time every day
• Consume about the same amount of carbohydrates at each meal or snack
• Make sure not to skip meals
• Eat smaller portions if your doctor feels that you need to lose weight
• Enjoy a wide variety of foods
• Choose high fiber foods
• Use less added fat, sugar and salt
• Talk with your doctor about the use of alcoholic beverages
• Discuss with your doctor about adding 30 minutes of physical activity such as brisk walking every day
• Eat more fiber rich carbohydrates like whole grain breads, cereals and pasta, brown rice, beans and fresh or frozen fruits and vegetables
• Consume foods that contain sugar only if part of your suggested daily carbohydrate intake
• Reduce sugar intake by choosing fresh fruits, canned fruits in juice or water and fruit juices without added sweeteners or syrups (use sugar substitutes, sugar free gelatin, puddings and beverages)
• Control sugar intake by avoiding sugar, honey, regular soft drinks, candy, jams, jellies and syrups
• Reduce fat and cholesterol by choosing leaner cuts of meat
• Choose fish and skinless poultry more often
• Bake, roast, boil, grill or broil instead of frying foods
• Use low fat milk and other low fat dairy products
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