Diabetes is a common condition of carbohydrate regulation affecting about 4.3% of Nigerians. In diabetes, the body is unable to properly use up blood sugar in the cells too burn energy. So the sugar remains in the blood in very high levels causing damage to various organs and body systems.
Very often diabetes is a lifelong condition. In most people it cannot be permanently cured but must be simply managed. Managing diabetes is a task you have to take responsibility for. It may mean that you will have to introduce some revolutionary changes in your lifestyle, especially if yours was an unhealthy lifestyle previously.
But with careful disciplined management, you reduce your chances of getting the devastating complications of diabetes. These complications include stroke, heart attacks, blindness, chronic kidney disease, diabetic foot disease and even limb amputation.
Check your blood sugar several times a week if you’re diabetic and everyday if you’re on insulin
Key Strategies for Managing Diabetes
Mind your diet
Eat a balanced diet
Let carbohydrates form 25% of your plate. 50% should be given to vegetables and another 25% to proteins. Fruits may also take up to 25% of your plate. Read more about the MyPlate method here.
The carbohydrates you eat should be mostly starchy rather than sugary. This will help ensure your blood sugar doesn’t spike too high after a meal. So eat tuber and swallow foods in reasonable portions (a fist-sized amount).
Limit processed and sugary foods
Eat less processed foods like pasta, noodles, white bread and white rice. Also cut down on sugary drinks and snacks. Snack on fruits and nuts instead, like oranges, bananas, walnuts and groundnuts. Eat whole bread and ofada rice instead.
Be physically active
You should have at least 150 minutes of moderate level physical activity a week. Examples of moderate level activities include brisk walking, dancing and gardening. You can achieve this by aiming to walk 10,000 steps a day. Skip the bus. Take the steps. Stand some more.
You should also have at least 75 minutes of intense physical activity a week. This includes jogging, swimming, skipping, and sports.
Medication and Monitoring
Follow your doctor’s prescriptions
Don’t stop your drugs unless your doctor says to. Don’t skip drugs either. If they are expensive, explore health insurance. check blood sugar regularly.
Monitor your blood sugar regularly
At the minimum, you should check it several times a week. If you’re on insulin, you must check it at least once a day (before breakfast when you wake up).
Have a Good Support System
Diabetes is a chronic disease, often lifelong. It can drain mental energy and requires much fortitude to endure. You should tell your family so they can support you. Find a diabetes support group too. Your hospital may have one. You may also join an online diabetes community. There you’ll share tips and learn from one another.
There is much to do. But start somewhere. The journey of a thousand miles begins with one step.
Read here about how to prevent foot complications in diabetes.
