Diabetes, often referred to by doctors as diabetes mellitus, describes a group of metabolic diseases in which the person has high blood glucose (blood sugar),
either because insulin production is inadequate or because the body’s cells do not respond properly to insulin, or both.

Diabetes brings many complications to the patients. Below is a list of tips that can be practiced to avoid the complications of diabetes.

Choose carbs carefully: Diabetes does not mean you have to cut carbs completely. Choose carbohydrates that break down in the body slowly, providing steady energy. Reach for whole grains, beans, nuts, fresh vegetables and fruits. Yes, you can eat fruit even though it is sweet. It is about eating the right amounts of carbohydrates at each meal. A registered dietitian can help you learn how much is right for you.

Lose weight if you need to: Start small. If you are overweight, shedding just a few pounds can improve the body’s ability to use insulin. It will help lower your blood sugar and improve your blood pressure and blood fats. You will also have more energy. Aim to burn more calories than you eat.

Get enough sleep: Getting too much or too little sleep can increase your appetite and cravings for high-carb foods. That can lead to weight gain, increasing your risk for complications such as heart disease. So shoot for seven or eight hours of sleep a night.

Be active: Pick something you like — walking, dancing, biking or just marching in place while you are on the phone. Do it a half-hour a day. Exercise can help you lower your cardiovascular risks, cholesterol and blood pressure levels and keep your weight down. It also relieves stress and may help you cut back on diabetes medication.

Monitor your blood sugar daily: Checking your blood glucose levels can help you avoid diabetes complications, like nerve pain or keep them from getting worse. Checking it can also help you see how foods and activities affect you and if your treatment plan is working.

Manage stress: When you have diabetes, stress can cause your blood glucose levels to rise. Get rid of whatever physical or mental stresses you can. Learn coping techniques to deal with others. Relaxation techniques such as breathing exercises, yoga and meditation may be especially effective if you have type 2 diabetes.

Say no to salt: Reduce the salt in your diet. It may help lower blood pressure and protect your kidneys. Not salting the food on your plate may not be enough. Avoid convenience foods and use fresh ingredients when you can. Season with herbs and spices instead of salt when you cook.

 

1. Pay attention to blood sugar regulation

Effective blood sugar management may enhance your quality of sleep each night. Williams advises concentrating on lower-glycemic foods to prevent blood sugar swings that might cause restless nights. For instance, instead of a sweet cookie, you can choose for a high-protein snack like nuts. Steer clear of low blood sugar at night. You might be able to identify any instances of midnight lows with the aid of a continuous glucose monitor.

2. Steer clear of caffeinated drinks after dark.

Caffeinated beverages, coffee, black tea, and even chocolate might disrupt your sleep. Limit your caffeine intake during the day and aim to cut it out several hours before bed for a better night’s sleep.

3. Engage in consistent physical exercise

You can enhance the quality of your sleep by exercising most days of the week. According to Williams, exercise helps people better control their blood sugar levels. Additionally, regular exercise can enhance mood, which reduces stress and promotes better sleep. Five days a week, try to get in at least 30 minutes of exercise.

4. Try to maintain a healthy weight.

If you are overweight, set weight loss and management goals with your physician. According to Williams, reducing your body weight by 10% can improve blood sugar regulation and lower your risk of developing depression and sleep apnea.

5. Boost your protein intake

Hegazi advises emphasizing high-quality protein sources such as fish, eggs, and poultry. You can better control your blood sugar levels by eating protein throughout the day.

You might need to alter your usual diabetic regimen if you’re ill.

You will need to monitor your blood sugar more frequently and change your dosage if you use insulin.

If you are ill, you should stop using some diabetes medications.

Consult your physician right away if:

• You are unable to maintain blood glucose levels above 4 mmol/l because you are vomiting frequently or constantly.
• You have type 1 diabetes if your blood glucose levels don’t drop below 15 mmol/l after two additional doses of rapid-acting insulin, if you were prescribed it, or if your liver’s production of ketones, a substance it produces when it breaks down fats, keeps rising or stays elevated.

If you have diabetes, it’s essential to take additional safety measures while driving.

The primary issue is drivers experiencing low blood sugar levels (hypoglycemia or a ‘hypo’). If you are on insulin or certain diabetes medications (excluding metformin), it is crucial to prevent low blood sugar levels, as this can hinder your driving ability and may lead to fainting.

Experiencing high blood sugar levels (hyperglycemia) can also leave you feeling unwell or fatigued, which might impact your driving safety. You should refrain from driving if you are experiencing severe hyperglycemia.

Maintaining a nutritious diet is crucial for effectively managing diabetes. There is no need to purchase specialized foods or prepare different dishes from your family.

You can achieve this by:

• staying well-hydrated with water and steering clear of fruit juices and other sugary beverages,
  having breakfast, lunch, and dinner consistently each day,
• structuring your meals according to the Healthy Plate model from Diabetes,
  monitoring your carbohydrate intake at each meal,
• opting for foods that are low in sugar, saturated fat, and salt, while being high in fiber.