Can we prevent dangerous complications caused by diabetes? (Diabetes Complications) - Here are 9 simple ways!

Do you have diabetes? Then you probably know the challenges of living with it. You take your medication on time every day, and you control your diet to a great extent, but there is a little fear in the back of your mind, "Will this cause other diseases?" Especially the fear of something happening to your heart, nerves, eyes, and kidneys. Diabetes is really like a silent enemy, and if we don't control it properly, it can damage the most important organs of our body over time. But the good news is that if you manage your diabetes properly, you can avoid many of these complications and live a completely healthy, happy life. Let's talk today about how to do exactly that.

1. Lose the extra weight - this is a big step!

Simply put, the extra weight on your body, especially around your belly, prevents insulin from working properly. This is called insulin resistance. When you start to lose weight, your body's cells become more sensitive to insulin. This makes it easier for your body to control your blood sugar.

Imagine how much better it would be for your blood sugar, blood pressure, and cholesterol levels if you lost just 5 kilos. You don't have to do this alone. Talk to your doctor . He or she can refer you to a dietitian or exercise coach. Together, you can create a plan that works for you and is easy to follow.

2. Check and record your blood sugar levels regularly.

This is a must-do. Check your blood sugar levels at least twice a day. Your doctor has given you a target range. For example, between 80-130 mg/dL before meals and less than 180 mg/dL two hours after meals.

3. Don't skip the A1c test

The blood sugar levels you check at home every day only show you what's going on at that moment. But the HbA1c (A1c) test is like a report card that shows your average blood sugar control over the past 2-3 months . This is what your doctor uses to determine how well you're managing your diabetes.

The goal for most people with type 2 diabetes is to keep their A1c at 7% or lower . This goal may vary depending on your condition. Be sure to ask your doctor how often you should have your A1c tested.

4. We are careful about the carbohydrates we eat

Carbohydrates are the main nutrient that gives our body energy. But a person with diabetes cannot eat these without control. Because carbohydrates are quickly digested and add sugar to the blood.

The rice, bread, potatoes, noodles, potatoes, sweet potatoes, as well as fruits and some vegetables, contain carbohydrates. You don't have to stop eating these completely. What you need to do is manage how much you eat and how many times you eat them per day . It is much better to choose carbohydrates that are rich in fiber.

• Green vegetables (spinach, kale, spinach)
• Legumes like beans, chickpeas, peas, and lentils
• Whole grains (brown rice, buckwheat, oats)
• Fruit (eat in moderation)

These release sugar into the blood slowly, thus controlling sudden spikes in blood sugar levels.

5. Keep an eye on your blood pressure, cholesterol, and triglycerides!

Diabetes and heart disease are like best friends. A person with diabetes is at a much higher risk of having a heart attack or stroke than others. Therefore, it is essential to keep an eye on these things as well as controlling blood sugar.

To control these levels, it is very important to take the medication prescribed by the doctor exactly and on time.

6. Make exercise a part of your life.

When it comes to exercise, you don't have to go to the gym. Doing moderate exercise that makes you sweat for 30 minutes a day, at least 5 days a week, is enough. This is called aerobic exercise .

• Fast walking
• Cycling
• Swimming
• Dance
• Doing some housework with a little effort

If you haven't exercised in a while, start small. If you find it difficult to do 30 minutes a day at a time, break it up. Walk for 10 minutes in the morning, 10 minutes at noon, and 10 minutes in the evening. Going for a short walk after a meal can help a lot with blood sugar control.

7. Don't skip sleep.

There is a big connection between sleep and diabetes. On days when we don't get enough sleep, we just feel hungry, especially when we want to eat sweet and fatty foods. This leads to weight gain and blood sugar levels becoming unstable. If a person with diabetes gets 7-8 hours of good, uninterrupted sleep a day , it will help them control their eating habits and keep their blood sugar levels stable.

8. Manage stress

Stress is another enemy of diabetes. When we are stressed, our bodies release hormones like cortisol. These hormones increase blood sugar levels. Therefore, it is very important to find ways to keep your mind calm.

• Be calm and quiet for about 15 minutes a day.
• Meditate.
• Do yoga.
• Listen to a song you like, read a book, or talk to a friend.

9. Don't miss medical tests and clinics

Even if you don't have any problems, go for a full checkup at least once a year . This is essential to detect complications that can arise from diabetes early. Be sure to do the following during your annual checkup:

• Dilated eye exam: Detect eye damage caused by diabetes (diabetic retinopathy) early.
• Blood pressure measurement.
• Foot exam: Diabetes can damage the nerves and blood vessels in your feet, so have your doctor check your feet for sores, blisters, and numbness.
• Kidney function tests: Urine and blood tests to check for kidney damage.
• Screening for neurological disorders and heart disease.

All of this is not to scare you. If these things are identified early, they can be treated and prevented from progressing to more serious conditions altogether.