Endurance Exercise

lower-blood-sugar-icon2Ask your health care team what type of diabetes you have.

Learn why diabetes is serious.

Learn how caring for your diabetes helps you feel better today and in the future.

Step 2: Know your diabetes ABCs.

Talk to your health care team about how to manage your A1C, Blood pressure, and Cholesterol. This can help lower your chances of having a heart attack, stroke, or other diabetes problems. Here’s what the ABCs of diabetes stand for:

A for the A1C test (A-one-C).

What is it?

The A1C is a blood test that measures your average blood sugar level over the past three months. It is different from the blood sugar checks you do each day.

Why is it important?

You need to know your blood sugar levels over time. You don’t want those numbers to get too high. High levels of blood sugar can hurt your heart and blood vessels, kidneys, feet, and eyes.

What is the A1C goal?

The A1C goal for many people with diabetes is below 7. Ask what your goal should be.

B for Blood pressure.

What is it?

Blood pressure is the force of your blood against the wall of your blood vessels.

Why is it important?

If your blood pressure gets too high, it makes your heart work too hard. It can cause a heart attack, stroke, and kidney disease.

What is the blood pressure goal?

The blood pressure goal for most people with diabetes is below 130/80. Ask what your goal should be.

C for Cholesterol (ko-LESS-tuh-ruhl).

What is it?

There are two kinds of cholesterol in your blood: LDL and HDL.

LDL or “bad” cholesterol can build up and clog your blood vessels. It can cause a heart attack or stroke.

HDL or “good” cholesterol helps remove the “bad” cholesterol from your blood vessels.

What are the LDL and HDL goals for people with diabetes?

Ask what your cholesterol numbers should be. If you are over 40 years of age, you may need to take a statin drug for heart health.

Actions you can take

Ask your health care team:
what your A1C, blood pressure, and cholesterol numbers are and what they should be. Your ABC goals will depend on how long you have had diabetes, other health problems, and how hard your diabetes is to manage.
what you can do to reach your ABC goals
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Step 3: Learn how to live with diabetes.
It is common to feel overwhelmed, sad, or angry when you are living with diabetes. You may know the steps you should take to stay healthy, but have trouble sticking with your plan over time. This section has tips on how to cope with your diabetes, eat well, and be active.

Cope with your diabetes.

Stress can raise your blood sugar. Learn ways to lower your stress. Try deep breathing, gardening, taking a walk, meditating, working on your hobby, or listening to your favorite music.
Ask for help if you feel down. A mental health counselor, support group, member of the clergy, friend, or family member who will listen to your concerns may help you feel better.
Eat well.

Make a diabetes meal plan with help from your health care team.
Choose foods that are lower in calories, saturated fat, trans fat, sugar, and salt.
Eat foods with more fiber, such as whole grain cereals, breads, crackers, rice, or pasta.
Choose foods such as fruits, vegetables, whole grains, bread and cereals, and low-fat or skim milk and cheese.
Drink water instead of juice and regular soda.
When eating a meal, fill half of your plate with fruits and vegetables, one quarter with a lean protein, such as beans, or chicken or turkey without the skin, and one quarter with a whole grain, such as brown rice or whole wheat pasta.

Be active.

Set a goal to be more active most days of the week. Start slow by taking 10 minute walks, 3 times a day.
Twice a week, work to increase your muscle strength. Use stretch bands, do yoga, heavy gardening (digging and planting with tools), or try push-ups.
Stay at a healthy weight by using your meal plan and moving more.
Know what to do every day.

Take your medicines for diabetes and any other health problems even when you feel good. Ask your doctor if you need aspirin to prevent a heart attack or stroke. Tell your doctor if you cannot afford your medicines or if you have any side effects.
Check your feet every day for cuts, blisters, red spots, and swelling. Call your health care team right away about any sores that do not go away.
Brush your teeth and floss every day to keep your mouth, teeth, and gums healthy.
Stop smoking. Ask for help to quit. Call 1-800-QUITNOW (1-800-784-8669).
Keep track of your blood sugar. You may want to check it one or more times a day. Use the card at the back of this booklet to keep a record of your blood sugar numbers. Be sure to talk about it with your health care team.
Check your blood pressure if your doctor advises and keep a record of it.
Talk to your health care team.

Ask your doctor if you have any questions about your diabetes.
Report any changes in your health.
Actions you can take

Ask for a healthy meal plan.
Ask about ways to be more active.
Ask how and when to test your blood sugar and how to use the results to manage your diabetes.
Use these tips to help with your self-care.
Discuss how your diabetes plan is working for you each time you visit your health care team.
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Step 4: Get routine care to stay healthy.
See your health care team at least twice a year to find and treat any problems early.

At each visit, be sure you have a:

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