According to experts in the field, most people
with diabetes do not die from it. They die from complications
like heart attacks and stroke. Managing your disease early
and consistently can prevent such dire consequences. What
is diabetes and how do you know if you have it?
In type 2 diabetes, the most common form, the body doesn't
produce enough insulin, or your cells develop a resistance
to it. Without insulin, sugar (glucose) isn't converted
into energy, accumulates in the blood, and causes nerve,
heart and kidney damage. Type 2 diabetes can often be
controlled through diet and exercise, the keystones for
optimum blood sugar management outside of taking medication.
People with Type 1 diabetes do not make any insulin at
all and must take insuling shots.
To find out if you have diabetes you will need to have
your blood tested for high glucose levels. Your health
care provider can do either a random blood sugar test,
drawn at any time, or a fasting blood sugar test, drawn
before eating in the morning. Some common warning signs
of diabetes are excessive thirst, frequent urination,
unexplained weight loss, and blurred vision.
Old thinking required diabetics to cut out all sugars.
New thinking encourages limiting sugar intake and following
an eating schedule that includes three full meals a day
and snacks. Skipping meals is not good management.
Carbohydrates are a main source of energy but they are
converted into sugar when consumed. Thus, monitoring carbohydrates
is as important as monitoring sugar intake. The number
of carbohydrate servings per day need to be spread among
your meals and snacks in a way that balances your blood
sugar levels. Fifteen grams of carbohydrates is considered
one carb serving, the amount in one slice of bread, a
small piece of fruit or a cup of milk. A meal may include
4-5 carb choices and a snack 1-2 carb choices.
Desserts, always high in carbs, are not strictly forbidden.
You can eat cake if you give up that potato and a slice
of bread. A dietitian can set up a healthy eating plan
for you that will incorporate high fiber foods, whole
grains, vegetables, beans, fruits and protein. Protein
foods (meat, fish, poultry, eggs, nuts) have little or
no effect on blood sugar. Go light on sweets, added salt
and fats, often found in processed foods. Limit alcohol
intake, as alcohol is very high in sugar and full of empty
calories that provide no nutrition.
Along with healthy eating, exercise is critical for diabetics.
Staying active controls weight and blood sugar and helps
prevent heart disease, a real risk. If your exercise helps
control your blood sugar then an added benefit could be
a reduction in the medication you take. Exercise improves
circulation, also critical for diabetics, yet many suffer
from impaired sensation in the feet due to nerve damage.
When exercising be aware of any stresses on feet that
may not be detected because of numbness: blisters that
develop from snug walking shoes or an unfelt pebble inside
your sneaker can cause damage.
The best exercise is what comes naturally or adds fun
to your life: walking, gardening, swimming, golfing. Take
the stairs, park further away from the store, and do a
few laps inside the mall before you start shopping. When
you exercise drink plenty of water before you feel thirst.
By the time you experience thirst you may be dehydrated,
which affects blood sugar.
Beyond the diet, exercise and medication triangle, a
blood glucose meter can be your best tool in managing
diabetes. Ask your physician or diabetes educator to help
you choose the best meter for your needs and purchase
one at your drugstore. Most insurance plans pay for a
meter and supplies if you have a prescription from your
doctor. When you begin using it remember the American
Diabetes Association guidelines for acceptable blood sugar
levels:
- Between 80-120 mg/dl before breakfast
- 100-140 mg/dl during the day and before bed
- Under 180 one to two hours after eating
If you have diabetes you can still live long and well.
Be careful about the food you eat, see your doctor regularly,
take your medication as prescribed, exercise daily, monitor
your blood sugar each day, and check your feet. Take charge
of your disease instead of letting it run your life.
RESOURCES
American Diabetes Association (800-342-2383) or diabetes.org
National Diabetes Education Program (800-438-5383)
Carbohydrate Counting: Getting Started (American Diabetes
Association, 800-232-6733)
Senior Help-Line: resource materials available (800-642-5119)
