Author: Dr. Sadia Muskaan, PharmD
Medically Reviewed by: Dr. Mohd Sarosh Ahmed, MBBS, MD, DNB, MNAMS, CCEBDM (Diabetes), Consultant Diabetologist, Dr. Sarosh Health Centre, Hyderabad, India
Are you recently diagnosed with diabetes and worried about the disease and its complications? Are you wondering whether you can live a normal life and what you should do to avoid the harmful effects of diabetes? These are some common questions that come to a patient's mind. But there is no need to worry. You can prevent the complications of diabetes by following small daily habits and live a much better life than those who do not follow these habits regularly. Every diabetic patient must know about the complications of diabetes.
A diabetes diagnosis can feel overwhelming. Many patients worry about blindness, kidney disease, nerve damage, or heart problems. But the good news is that many diabetes complications can be delayed or reduced with simple daily habits and regular monitoring.
Diabetes is a long-term health problem in which the sugar (glucose) level in the blood stays high over time. In India, nearly one out of every five adults who are 45 or older has diabetes, that’s about 50 million people.
Blood carries sugar to all parts of the body, and when there is too much sugar in the blood for a long time, it can slowly damage organs like the eyes, kidneys, nerves, heart, and blood vessels.
Understanding which organs can be affected helps you take better care of them. Here are the areas to be aware of, and remember, knowing this puts you one step ahead:
Heart and blood vessels: High blood sugar increases the risk of heart disease and can lead to the blockage of blood vessels.
Kidneys: High blood sugar damages the small vessels of the kidneys, leading to a condition called diabetic nephropathy.
Brain: Long-term high blood sugar can damage blood vessels and increase the risk of stroke.
Nerves: It can damage the nerves of the feet, which means you may not feel pain when getting a cut or wound. This condition is called diabetic neuropathy.
Eyes: High blood sugar damages small blood vessels of the eye, which may cause vision problems. This condition is called diabetic retinopathy.
Slow healing of wounds: High blood sugar can also affect your wounds. They take a longer time to heal, and if not treated properly, there are chances of infection.
But the good news is, you can prevent or reduce the risk of these complications by following these 10 daily habits.
Regular physical activity improves insulin sensitivity and helps lower blood glucose levels. Even simple activities like brisk walking for 30 minutes a day can significantly reduce the risk of cardiovascular complications.
Include complex carbohydrates such as oats, millets, whole grains
Include protein such as eggs, paneer, sprouts
Healthy fats such as nuts, seeds
The American Diabetes Association suggests a plate method: fill half of your plate (50%) with non-starchy vegetables, fill one quarter (25%) with protein and last quarter (25%) with carbohydrates.
Avoid refined sugar and processed foods.
"There are certain foods that may raise blood sugar and blood pressure quickly and increase the risk of heart, kidney, and blood vessel damage over time. Some doctors advise limiting highly refined foods such as white rice, white sugar, excess salt, and maida because they may contribute to poor blood sugar and blood pressure control", says Dr. Md Sarosh Ahmed, Diabetologist, Founder & Director, Dr. Sarosh Health Centre, Hyderabad.
Do not forget to take your medicines.
Your medicines help keep your blood sugar levels stable and reduce the risk of complications.
When high blood sugar affects your feet, you may not feel pain.
Even a minor cut may cause problems.
Always check your feet daily for any cuts or wounds.
Avoid walking barefoot and wear properly fitting footwear to reduce the risk of foot injuries.
Poor sleep can raise your blood sugar.
Get 7 to 8 hours of sleep.
Smoking and alcohol are harmful to your health and may worsen your condition.
Visit your doctor on time.
Get your HbA1c test every 3 months or as advised by your doctor.
HbA1c is a blood test that shows your average blood sugar levels over the past 2 to 3 months.
Regular monitoring helps detect problems early.
Diabetic patients should also undergo regular eye exams and kidney function tests to detect complications early.
Diabetic patients should stay updated on vaccinations such as flu, pneumonia, and hepatitis B vaccines as advised by their doctor.
Do not stress about the disease, but stay aware of it.
Stress can increase your blood sugar levels.
It gives you information on whether your treatment is working properly.
You can monitor using a glucose meter and finger-stick or a continuous glucose monitoring (CGM) device.
Track your blood sugar regularly.
Maintain a diary and discuss it with your doctor.
Drink water regularly throughout the day unless your doctor has advised fluid restriction due to kidney or heart problems.
Avoid high sugar drinks.
Maintain a healthy body weight.
Maintain good oral hygiene because diabetes can increase the risk of gum infections.
Frequent urination
Excessive thirst
Unexplained weight loss
Fatigue
Blurred vision
Slow-healing wounds
Frequent infections
If you notice these symptoms frequently, consult your doctor for blood sugar evaluation.
If you notice any of the following, contact your doctor right away:
Sudden high or low blood sugar
Numbness or tingling in your feet
Changes in your vision
Chest pain
A wound that is not healing
Inspect your feet for any cuts, swelling or redness
Do 10 minutes of gentle yoga or stretching / meditation or deep breathing
Eat a healthy low glycemic index (GI) food [Low GI foods are those foods that raise your blood sugar slowly, not quickly]. Such as sweet potatoes, rolled oats, chickpeas, green beans, tomatoes, cucumbers and milk.
Take your prescribed medication on time
Drink a full glass of water to start your day
Go for a 30-minute brisk walk or do light exercise
Have a small healthy snack if needed such as a handful of nuts or a small fruit
Stay hydrated by drinking water regularly
Eat a balanced low-GI lunch, include vegetables, protein and whole grains
Take a short 10-minute walk after lunch to help control blood sugar
Check your blood sugar if you feel dizzy, tired or unwell
Take your afternoon medication if prescribed by your doctor
Stay hydrated and avoid sugary drinks like cola or fruit juice
Eat a healthy and balanced dinner, avoid heavy or fried foods
Avoid late night snacking, especially sweets or refined carbohydrates
Take your evening medication if prescribed
Record your blood sugar reading in your diary or app
Manage stress, avoid screens and social media 30 minutes before bed
Aim for 7 to 8 hours of quality sleep every night
| Parameter | Target |
|---|---|
| Fasting glucose | 80-110 mg/dL |
| Glucose levels 2 hours after a meal | <180 mg/dL |
| HbA1c (3 month average blood sugar) | <7% |
| BP | <130-80 mmHg |
It is essential for patients to understand diabetes complications, because this knowledge helps them recognize early warning signs, seek timely care, and take steps to protect their health.
Detect problems early, Do your daily self care, and Discuss everything with your doctor.
This trio helps you notice warning signs early, catch problems before they worsen, and work together with your doctor to protect your eyes, kidneys, heart, nerves, and overall health.
To conclude, stay aware of your disease, its complications, and how to avoid them. Diabetes complications do not develop overnight, and prevention also happens through small daily choices. Regular exercise, healthy eating, medication adherence, stress management, and routine checkups can go a long way in protecting your eyes, kidneys, heart, and nerves. Even small improvements in your daily routine can make a meaningful difference over time. Start by including at least one healthy habit in your routine. For more information, visit the American Diabetes Association. Always consult your doctor before making any changes to your routine.
This article is for educational purposes only and does not replace professional medical advice.
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MSM