Diabetes

In Illinois, approximately 1,037,818 people, or 10.6% of the adult population, have been diagnosed with diabetes. If you have diabetes, you’re twice as likely to have heart disease or a stroke than someone who doesn’t have the disease, and at a younger age. The longer you have diabetes, the more likely you are to have heart disease.

Maintaining proper blood sugar levels can significantly decrease the risk of heart disease and other complications related to diabetes. It is common for individuals with diabetes to monitor their blood sugar levels multiple times throughout the day. Understanding your blood sugar numbers can aid in maintaining reasonable control and provide valuable information for your health care provider to develop the most effective care plan.

Individuals with diabetes have a higher likelihood of being overweight. Weight loss can aid in diabetes management and decrease the risk of developing heart disease and other health complications. The American Diabetes Association recommends that people with prediabetes lose at least 7% to 10% of their body weight to prevent disease progression, which will result in greater benefits.

Creating an eating plan can follow you for life. Two key factors are necessary to healthy eating: healthy foods and doing it long-term. Eat higher-protein, lower-carb meals to control hunger and appetite. For people with diabetes who take insulin, eating fewer carbs like bread, pasta, rice, desserts, sugary beverages, and juice can lower how much insulin they need. Using less insulin can help prevent hunger, fat storage, and weight gain. Choose carbs that are higher in fiber and lower in added sugar. For example, say yes to beans and sweet potatoes and drink more water; say no to sugary drinks and chips. This change can cut calories and result in fewer blood sugar swings.

Every week, do at least 150 minutes of moderate physical activity, such as brisk walking, or 75 minutes of vigorous activity, such as jogging, or an equivalent combination of the two. Two or more days a week do strength-training activities, such as lifting weights or using a resistance band, that involve all major muscle groups.

Too little sleep makes dieting much harder because it increases your hunger and appetite, especially for high-calorie, high-carb foods. Too little sleep also triggers stress hormones, which tell your body to hang onto fat. Outsmart this problem by being physically active, which has been shown to help you fall asleep faster and sleep better.

When consuming low-fat foods, your body receives the necessary amount and type of fat to maintain good health. Choosing foods that are low in saturated and cholesterol, which are fats that are solid at room temperature and found in meat, milk, and eggs, and high in soluble fiber, such as apples, oatmeal, and natural fiber, can help lower your low-density lipoprotein (LDL) or “bad” cholesterol. Additionally, regular physical activity can increase the amount of high-density lipoprotein (HDL) or “good” cholesterol in your blood, lowering the risk of heart disease.

It is recommended that you discuss with your health care provider about checking your cholesterol levels annually. If regular exercise, healthy eating habits, and achieving a healthy weight do not decrease your cholesterol levels, medication may be prescribed.

Individuals with diabetes frequently experience high blood pressure. To manage high blood pressure, consuming more low-fat dairy products, fruits, and vegetables and choosing foods that are lower in sodium is recommended.

Many individuals can maintain their blood pressure within the target range by reducing weight, making healthy food choices, and engaging in regular physical activity. In some cases, medication may be necessary to assist with lowering blood pressure. It is important to discuss with your health care provider the steps you should take to lower your blood pressure.

If you smoke, it is recommended that you quit immediately. Smoking is detrimental to everyone's health, but it is particularly harmful to individuals with diabetes. Smoking can cause damage to your veins and arteries, which are already at risk for complications if you have diabetes. The combination of diabetes and smoking can double the risk for heart disease. There are numerous programs and aids available to assist with quitting smoking. Consult your health care provider for more information. The Illinois Tobacco Quitline is a free telephone hotline available to those seeking assistance with quitting smoking. To access this service, call 1-866-784-8937.

Consider low-dose aspirin to prevent heart attacks and strokes. Consult with your health care provider regarding daily aspirin intake. It is important to take enteric-coated aspirin to protect your stomach lining. Ask your health care provider about the appropriate dosage and timing for aspirin intake.

Diabetes increases a person’s chance of developing certain conditions that can put their life at risk, but controlling the ABCs (A1C, blood pressure, cholesterol, and smoking cessation) can prevent serious complications.

The hemoglobin A1C (A1C) test estimates blood sugar control over the last three months. The test shows whether blood glucose levels have been under control during this period and can help prevent complications. If you have diabetes, getting this test at least twice a year with a suggested goal of below seven is recommended.

Blood pressure is the pressure exerted by blood on the walls of blood vessels. It is important to measure blood pressure at every routine diabetes visit. The goal for blood pressure should be below 140/90 mm Hg, unless a doctor sets a different goal.

There are two types of cholesterol in the bloodstream: LDL and HDL. LDL, also known as “bad” cholesterol, can accumulate and obstruct blood vessels. HDL, or “good” cholesterol, aids in the removal of “bad” cholesterol from the bloodstream. Consult your health care provider to determine your target cholesterol levels. If your numbers do not meet expectations, inquire about potential solutions.

Smoking increases blood sugar, blood pressure, and cholesterol levels. Quitting smoking can lower the risk of heart attack, stroke, nerve disease, kidney disease, and oral disease.

1-800-342-2383
https://diabetes.org/

1-800-242-8721
https://www.heart.org/

1-800-575-9355
https://www.nhlbi.nih.gov/

https://www.nepdpg.org/nep/nep-resources/educational-materials/diabetes