1 out of every 11 Americans has diabetes

There are 29 million Americans currently living with diabetes.
Type You Diabetic Care® wants you to know you’re not alone.
We’ve got you covered from head to toe to help you live confidently.

TIPS ON LIVING CONFIDENTLY

YOUR NUTRITION

  • People with diabetes tend to have lower magnesium levels. Good food sources for magnesium are pumpkin seeds, sunflower seeds, almonds, tuna, spinach and oat bran.
  • Omega-3 Fatty Acids help to lower triglycerides but do not affect blood glucose control. It can be found in many types of fish and supplements.
  • Vitamins such as Vitamin A, B, C, D, E and K are all important in a diet for someone with diabetes. Combine a healthy diet and multi-vitamins to help get these key nutrients.
  • Paying attention to your blood sugar is key. Here are some ways to help keep it healthy and consistent:
    • Keep a constant diet. Proper nutrition is key, and skipping meals can cause your blood sugar to rise.
    • Replace sugary drinks. Try green tea; it helps minimize sugar and can provide a nutritious boost.
    • Try whole grain. Whole grain or high fiber foods fill you up, and keep you full too.
    • Two teaspoons of apple cider a day can aid in weight loss as well as keep your blood sugar in check. Try mixing it with water and sipping it throughout the day!
  • Out all day? When you’re on the move, it can be hard to have time for a full meal. Avoid low glucose by packing healthy snacks, juice or even glucose tablets.
  • Whether it’s extra sugars, hidden fats or sneaky carbohydrates, many foods can be deceptively unhealthy despite their label. Be sure to carefully read nutrition labels and check ingredients.

YOUR EYES

  • Be sure to watch for high blood pressure to prevent damage to the blood vessels in your eyes. Always be vigilant when checking your levels to avoid further complications such as hypertensive retinopathy.
  • Visit your eye doctor regularly to maintain proper eye health and be sure to ask about regular dilated eye exams.
  • Smoking with diabetes causes many complications. Call it quits to keep your eyes, heart and glucose levels healthy.
  • Eating certain foods such as leafy greens and foods rich in omega-3 fatty acids are beneficial for your eye health.

HEALTHY SUBSTITUTIONS

  • Substituting certain food options while cooking will help you stay healthy. Here is a list of healthy food substitutes to try in common recipes:
    • Ground turkey instead of ground beef. Ground turkey has a much lower fat content which helps to cut the fat in your recipes.
    • Ricotta cheese instead of cream cheese for an alternative spread with less fat.
    • Stevia instead of sugar. Stevia has fewer calories and carbohydrates.
    • Whole wheat pastas instead of regular ones. Whole wheat pasta has little to no added sugar.

YOUR HEART

  • Make sure to watch for high glucose levels; over time it can weaken the blood vessels in the heart and lead to serious complications.
  • To help decrease the chance of stroke or heart attack, always talk to your doctor and follow your diabetes ABC’s:
    • A1C tests to check your average blood glucose level over the past 3 months. A common A1C goal is to be below 7%.
    • Blood pressure. Don’t have your heart work harder than it needs to. A common blood pressure for people with diabetes is   140/90mm Hg.8
    • Cholesterol. You can discuss what your ideal cholesterol levels should be with a health professional however a total cholesterol level less than 200mg/dL is optimal.

BEING SICK

  • Have a plan before you get sick. Make sure you have diabetic friendly medicine and consult your doctor about other special precautions.
  • Make sure you stay hydrated when sick. Dehydration can run the risk of raising your blood sugar, so drink plenty of fluids.
  • It can be hard to eat when you are sick, so make sure you have easy to eat foods or meal replacement drinks to ensure you get the nutrients you need.
  • Make sure you check your blood glucose at least 4 times a day.
  • Stress can both raise your blood sugar levels as well as suppress your immune system, making it easier for you to get sick. Try breathing techniques such as “4-7-8 Breathing” to keep your stress in check. To learn about 4-7-8 breathing and other breathing techniques click here
  • Did you know that when traveling you’re more susceptible to colds? To avoid getting sick, always pack extra medicine and diabetic supplies to maintain your body’s optimal condition.

GET EXERCISING

  • Try to get in 10,000 steps a day! Experts say that 10,000 steps is a good daily benchmark. We agree – always try to maintain a healthy lifestyle.
  • Exercise trackers such as pedometers are a great way to keep track of steps and help reach goals!
  • Try joining a weekly exercise class like yoga! Classes like these can be a great support system and motivator toward your goals.

YOUR FEET

  • Keep your feet clean and make sure you dry them properly.
  • Wear comfortable shoes that have good coverage of your feet. Look for shoes that allow your feet to breathe and avoid seams on the inside.
  • Moisturize with lotion to avoid dry and cracked feet.
  • Be sure to test water before getting in to make sure it’s not too hot. This will help you avoid accidentally burning your feet.
  • Avoid walking around barefoot to minimize the possibility of a cut which could lead to an infection.

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