The latest epidemiological survey shows that the blood sugar of diabetic friends in our country is generally not well controlled.
According to the standard, the relevant indicators of diabetic patients should be controlled in:
- Fasting blood glucose 4.4 ~ 7.0 mmol/L non-fasting blood glucose < 10 mmol/L glycosylated hemoglobin < 7.0%
However, only 49.2% of the diabetic patients receiving treatment met the standards.
Many sugar lovers believe that lowering blood sugar is the only thing to do to control diabetes. In fact, prevention and treatment of diabetes is a [all-round battle] to control blood sugar, blood pressure and blood lipid based on a healthy lifestyle.
In addition to taking hypoglycemic drugs, doing the following five things well can also reduce blood sugar.
Sleep well
Yes, a good night’s sleep is as simple as that. Is it a surprise?
Many investigations have confirmed that sleep quality is related to blood sugar control.
Seven to nine hours of high-quality sleep a day is helpful to control blood sugar.
For people with insomnia and other conditions, the blood sugar level is often not stable within the appropriate range.
If sugar lovers suffer from suffocation, awakening or severe lethargy during the day when snoring at night, it is recommended to go to the hospital for a [sleep monitoring] to see if there is [sleep apnea hypopnea syndrome].
Can sleep enough, full, sleep soundly every day, is conducive to disease control.
Control blood pressure
Sugar lovers may as well take their blood pressure.
It is suggested that the blood pressure should be controlled below 140/90 mmHg.
This can effectively protect blood vessels, reduce the combined damage of hypertension and hyperglycemia to blood vessels, greatly reduce the probability of diabetic complications, reduce the morbidity and mortality of cardiovascular and cerebrovascular diseases, and also protect kidneys and eyes.
Friends with diabetes accompanied by hypertension should not only use drugs rationally under the guidance of doctors, but also develop good living habits.
The most important thing to emphasize is to eat less salt. It is recommended to eat less than 6 grams of salt per day or even less. And eat more fresh vegetables, low-fat dairy products and other foods rich in potassium.
Hypolipidemia
Hypertension and hyperlipidemia are often accompanied by hyperglycemia.
Controlling blood lipid to reach the standard can effectively reduce the morbidity and mortality of cardiovascular and cerebrovascular diseases.
How is the standard?
Compare:
- Triglyceride should be lower than 1.7 mmol/L, general sugar friend low density lipoprotein should be lower than 2.6 mmol/L, sugar friend low density lipoprotein combined with coronary heart disease should be lower than 1.8 mmol/L
On the premise of rational drug use and blood sugar control, replacing [inferior] carbohydrates and fats with [high quality] is the key to control blood lipid.
Use coarse cereal rice and potato as staple food, eat less refined white rice flour, try not to eat biscuits, bread, snacks and other processed foods. Eat a proper amount of nuts and low-fat dairy products, replace meat oil with vegetable oil, and do not eat fried food, fat meat, cream and so on.
No smoking
Smoking is closely related to the occurrence and development of diabetic macrovascular and microvascular complications. As long as you smoke, you will be sad, hurt kidney, eyes and blood vessels.
A large number of studies have clearly confirmed that quitting smoking is helpful to improve blood sugar and blood lipid of patients with type 2 diabetes, reduce insulin resistance, control blood pressure and protect kidneys.
Smoking is harmful but not beneficial. Why don’t you quit?
Lose weight
The body mass index should be controlled below 24 kg/m2.
Divide your weight (kg) by the square of your height (m) to calculate your body mass index. Obese sugar lovers should control their body mass index through reasonable exercise and healthy diet to achieve the goal.
Generally speaking, sugar lovers should do at least 150 minutes of moderate aerobic exercise every week.
Slightly sweating and wheezing during exercise, but not affecting speech, is the so-called moderate intensity exercise.
In addition, 2-3 confrontational trainings should be arranged every week, such as squats, push-ups, dumbbells, etc.
For more than 100 million confirmed sugar lovers, on the basis of improving their lifestyle, actively controlling blood sugar, blood pressure, blood lipid and weight to reach the target under the guidance of doctors is the top priority of treatment.
For nearly 400 million people at high risk of diabetes, adhering to a healthy lifestyle can reduce the risk of diabetes by 40-70%.
In fact, these things are not difficult to say, depending on whether everyone has this awareness and is willing to stick to it.
Can you reduce the three highs, control diet, exercise frequently, sleep well and not smoke?