Simple Tips To Manage Diabetes And Protect Your Heart

Diabetes can affect your entire body from your eyes to your feet, especially your heart. While your pancreas and liver are struggling, your heart, too, will be in a poor condition because the risk of a heart attack increases in individuals with diabetes in comparison with those without the condition. 

Individuals with diabetes are more susceptible to heart disease that is extremely severe or that starts at a younger age. So, while managing your blood sugar levels is the most essential part of proper diabetes care, you also need to pay attention to the increased risk of heart disease.

Mentioned below are some simple tips to manage diabetes as well as protect your heart.

• Get Physically Active

One of the most important tips for controlling diabetes is engaging in physical activity. Partaking in physical activity ensures that your body becomes more sensitive to insulin, which helps in managing your diabetes. Physical activity also helps in controlling blood sugar levels and lowering your risk of acquiring heart disease. Try to get a minimum of 150 minutes of moderate-intensity physical activity each week, such as brisk walking, biking, jogging, or swimming.

• Consume A Healthy Diet

This is one of the most important tips for preventing heart disease. You need to consume a healthy and nutritious diet that includes fresh fruits and vegetables, whole grains, and lean protein. Limit the intake of processed foods as well as trans fats. Drink lots of water, consume less sugary drinks, and keep alcohol intake to a minimum.

• Maintain A Healthy Weight

Being overweight, especially around the abdominal region, increases your risk of acquiring heart disease. Excess weight can lead to conditions such as high blood pressure and high cholesterol, both of which are risk factors for heart disease. If you are overweight, shedding even a modest amount of weight can help in lowering your blood sugar, cholesterol, and triglyceride levels. 

• Quit Smoking And Tobacco

Arguably, the best thing that you can do for your heart is to stop smoking or even using smokeless tobacco. Even if you are a non-smoker, you need to avoid exposure to second-hand smoke. This is because chemicals present in tobacco can damage your blood vessels and heart. What’s worse, cigarette smoke can reduce the level of oxygen in your blood, thus increasing your heart rate and blood pressure. 

• Limit The Intake Of Alcohol

When it comes to “how to manage diabetes,” your blood sugar levels need to fall within the normal range. This task can be made simpler by limiting the consumption of alcohol. So, if you choose to drink alcohol, do not overdo it, and keep it in moderation. Alcohol can cause your blood sugar levels to spike or dip. Hence, you need to check your blood sugar before consuming alcohol and undertake steps to avoid hypoglycaemia or low blood sugar.

• Eliminate Stress

When you are stressed out, your blood glucose levels increase. In addition, when you are too anxious, your diabetes management can go for a toss. You may forget to take your medications on time, stop the intake of unhealthy food, or exercise for the right duration. Stress, on a long-term basis, can lead to an increase in blood pressure, which can put you at risk of heart disease. You can successfully eliminate stress by practising yoga, deep breathing, and indulging in hobbies that relax and calm you down. 

• Get Adequate Sleep

If you chronically fail to get enough sleep each night, you are at a higher risk of developing both type 2 diabetes as well as heart disease. There is some evidence to show that too little or too much sleep can increase your blood sugar levels if you already are diabetic. According to a study, adults with prediabetes or untreated diabetes who slept for less than 5 hours or more than 8 hours each night had higher blood sugar levels in comparison with those who slept for 7-8 hours each night.

• Manage Your ABCs

• A: Get a regular A1C test done to measure your average blood glucose levels over the previous 2-3 months. Do your best to ensure that your blood sugar is within the target range.

• B: Ensure that your blood pressure does not exceed 140/90 mm Hg (or a target that is set by your doctor).

• C: Keep a check on your cholesterol levels.

• s: Quit smoking or do not start.

On A Final Note

Executing excellent lifestyle choices for a healthy heart is vital for everyone but is even more important for those with diabetes. Follow the above tips and speak to your doctor when it comes to managing heart disease and diabetes.

References:

1. https://www.abbott.in/corpnewsroom/diabetes-care/diabetes-care–tips-to-reduce-heart-disease-risk.html
2. https://www.cdc.gov/diabetes/library/features/diabetes-and-heart.html
3. https://www.webmd.com/diabetes/diabetes-lifestyle-tips
4. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502
5. https://www.everydayhealth.com/hs/managing-diabetes-heart-health/ways-to-manage-both-diabetes-and-heart-health/