- Lifestyle
How to reduce the risk of developing complications related to diabetes or cardiovascular disease? It is certain that acting on Modifiable risk factors helps to reduce these risks. The answer lies in three words: a healthy life.
Leading a healthy lifestyle makes a big difference: you will feel fit, physically and morally. Several elements contribute to a healthy lifestyle.
1. A balanced diet
•Healthy eating helps control glucose levels in blood, to keep the line, to control cholesterol, lower blood pressure and prevent heart disease.
• The so-called “diabetic diet” is really not a diet but a healthy eating program ideal for the whole family.
The food is a source of various nutrients such as carbohydrates, proteins, vitamins etc.. It is important to diversify its power to find all the nutrients the body needs. The food pyramid gives a good indication of what to eat each day. It provides elements that will help you choose a healthy diet for you; recommend the variety in the diet and at the same time, the right amount of calories to maintain ideal weight.
• Start with bread, cereals, rice, and pasta: these complex carbohydrates are rich in B vitamins, minerals and fiber. Carbohydrates are the main source of energy the body.
• Eat vegetables in quantity (3-5 units): these carbohydrates are an incredible source of vitamins and fiber, in addition, they are generally naturally low in fat and calories. Yellow or orange vegetables like carrots are an excellent source of vitamin A, while green vegetables like cabbage, broccoli, peppers etc. and are rich in vitamin C.
• Eat fruits (2-4 parts): another source of carbohydrates, vitamins and potassium. They make excellent snacks and healthy desserts. Orange fruits, like apricots, are rich in vitamin A, citrus fruits are packed with vitamin C, and others, such as mangoes and papayas, contain vitamins A and C.
• Add 2-3 shares of dairy products: milk, yogurt and cheese are rich in proteins that perform many vital functions. Wherever possible, try to choose low fat dairy products.
• Limit your intake of meat, poultry, fish, eggs, pulses and dried fruit (like nuts) 2-3 to share. These foods are also an important source of protein, vitamins and essential minerals. Prefer lean meat and avoid eating the skin of poultry.
• Finally, consider reducing your intake of fats, oils and sweets. Try to minimize the consumption of saturated fats found in animal products like butter and cheese, and prefer unsaturated fats (vegetable oils): they are healthier. Limit your intake of all fats and try to eat fewer sweets as possible, which are often high in calories and low in essential nutrients.
Consult your doctor or dietitian to determine your diet, which must be individualized. For example, a young athlete who has diabetes type I will have different nutritional needs from those of a petite woman suffering from type 2 diabetes and who should lose weight.
2. Exercise
• Exercise improves fitness, burns calories and reduces body fat mass, which helps keep the line.
• For people with diabetes, exercise lowers blood pressure. Like insulin, it helps the body use glucose efficiently.
An activity is defined as any form of movement performed for ten minutes at least, that warms slightly and rate of breathing. Hiking, vacuuming and gardening are also physical exercises. Walking is particularly good exercise you can practice outside, alone or with friends during lunch time and without spending a dime. Regular exercises like aerobics such as walking, jogging, swimming or cycling employ a wide range of muscles and can get back into shape more quickly, they will help you lose weight, prevent the onset of diabetes and reduce risk factors for cardiovascular disease. It is not necessary that physical activity costs money.
We recommend 30 minutes of moderate to vigorous activity per day, which may for example mean three times ten minute walk.
Physically active you like Otherwise, you’ll hate to exercise.
Finally, relaxation techniques like yoga or meditation can play a role in preventing cardiovascular disease.
3. Diabetes management and medical advice
Seek medical advice of your diabetes. Collaboration between the physician and you, based on mutual trust, is fundamental. Your doctor can advise you on appropriate treatment and you control your life better.
• CONTROL YOUR GLUCOSE BLOOD
Whether you have diabetes type I (and need multiple daily insulin injections to survive) or type 2 (requiring treatment with hypoglycemic affine to lower your blood glucose and, possibly, insulin injections), talk to your doctor about the best ways to check and control your blood sugars in the blood.
Also ask your doctor or health care professional to detect potential problems that can cause diabetes. It will thus be easier to prevent complications or to detect them early, when they can be cared for and well managed. You can undergo certain tests on a regular basis:
• Checking blood pressure
The reduction of a high voltage will significantly reduce the risk of stroke and coronary heart disease. If a change in lifestyle, including consumption of salt, is insufficient, then medication is prescribed.
• Verification of cholesterol
Lowering cholesterol in the blood will reduce the process of atherosclerosis and reduce the risk of heart disease.
• Control your weight
A gradual weight loss and continues, especially among people with very strong overweight, is beneficial against all cardiovascular diseases. In addition, it helps reduce other risk factors such as voltage and a high fat diet.
Submit your feet, your eyes and kidneys to a medical examination. Ask your doctor how regularly you must perform these tests.
4. Do not smoke
DO NOT SMOKE OR QUIT SMOKING IS A MAJOR ASSET IN THE PREVENTION OF CORONARY HEART DISEASE, AND ATTACKS OF PERIPHERAL VASCULAR DISEASE, EVEN IF PEOPLE HAVE SMOKED FOR VERY LONG.
Smoking is declining in the Western world, but unfortunately increasing in developing countries.
Number of smokers quit successfully, replacing it with other habits, with a special program, or by using a professional. There are many tricks to stop smoking. Just remember that we are as many methods as there are people who use it. What may seem ridiculous to some is perfect to others, so do not be embarrassed, choose the method that best suits you and stick to it: this is the best way to succeed.
5. social life
A healthy social life, take time to relax with friends and family is essential for all of us. If you have diabetes, it is important that your family is aware of the requirements of your treatment and take them into account.
Good management of diabetes means a balance between a healthy diet, physical exercise, medication, the elimination of tobacco and a social life. All these elements are essential for a healthy lifestyle.
Success requires the involvement and education of all stakeholders: people with diabetes, their families, community, health professionals, policy maker’s health, consumer health care and commercial sectors.
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