If you have type 2 diabetes, your risk of developing life-threatening health problems such as heart disease and kidney disease is higher than other people. However, it does not mean that there is nothing you can do about it.
Dietitian Gözde Ağca has prepared 6 tips for you that can help you minimize risk factors, extend your life and improve your health.
Quit smoking
Everyone knows that smoking is dangerous to your health, but it can be even more dangerous for people with type 2 diabetes. Cigarette smoke can significantly damage your heart and blood vessels. It can also be a risk factor for many diseases such as kidney disease, vision problems and nerve damage.
No matter how long you have been smoking, you can quit smoking for yourself and your loved ones. Make a promise to yourself and your loved ones and consult your doctor about which quitting methods may be most effective for you to quit smoking.
Change your diet
A healthy diet, high blood pressure, high cholesterol and impaired blood sugar. It is one of the most basic steps you can take to reduce the risk of health problems such as.
Control your daily salt consumption, fat and sugar intake. Try to reduce it as much as you can. An easy way to do this is to increase your consumption of whole grains, vegetables, and fresh fruit as much as possible. Reduce your animal fat consumption. Sugary drinks such as fruit soda and ready-made fruit juice increase your blood sugar. Avoid consumption of these. By using plain soda, you can add lemon slices and strawberries to it yourself.
Manage your stress
High stress levels can often lead to high blood pressure. This significantly increases your risk of developing heart disease if you have diabetes.
If you find yourself constantly stressed or anxious, there are a few simple techniques you can teach yourself to help relieve your stress. Deep breathing, meditation and progressive muscle relaxation exercises are easy to learn and can be done in 10 minutes or less.
Exercise more
You can increase your lifespan and improve your heart health Another great way to protect against blight is to make exercise part of your daily routine. If you prefer your workouts to be a little more physically demanding, you can aim for a 15-minute HIIT workout. In addition, vigorous exercise includes aerobics, jogging, mountain biking, or going for an uphill walk. As a general rule, one minute of vigorous-intensity aerobic exercise is roughly equivalent to two minutes of vigorous-intensity aerobic exercise.
Make sure to follow up with your doctor
Even if you don't think you need a checkup, every six months. Scheduling regular appointments with your doctor is an excellent way to manage your diabetes. Your doctor can check your blood pressure, blood sugar, and cholesterol levels so you can stay informed about your overall health. These checkups are also an ideal time for you and your doctor to discuss any questions or concerns about your type 2 diabetes that may have arisen since you last spoke. Being open about health problems you may have is the best way to help your doctor evaluate and treat them.
Keep track of your blood values
Type 2 diabetes typically results in high or impaired blood pressure. It is associated with sugar and cholesterol. Therefore, it is important to follow all three values as much as possible. You can have these measured during your follow-ups with your doctor. At home, you can check your blood pressure with your own blood pressure monitor and your blood sugar level with a blood sugar monitor.
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