Health Tips A to Z

Here are some action steps to help you manage your diabetes.  Ask your provider or diabetes educator to help you.

Make certain to check your blood sugar as instructed by your provider or diabetes educator.

•  When you’re having difficulty with your home testing, let your provider or diabetes educator know.

Follow your diabetes food plan.

•  Make sure to eat less fat and salt.

o  Make certain to use herbs and spices to add flavor to your food.

o  Make certain to choose lean meats, poultry and fish.  Cut off visible fat and skin.

o  Make sure to choose low-fat cheeses and dairy products.

•  Make certain to eat more fiber.

o  Make sure to choose whole grains, fruits, vegetables and beans.

Be physically active every day.

•  an increase in activity can become part of your daily routine.  

Stay at a healthful weight.

•  When you need help, ask your provider about losing weight.

Make certain to take your medicines as prescribed.

Tell your provider about Over-the-Counter medicines.

•  Ask your provider or pharmacist about non-prescription medicines, vitamins or herbal supplements you’re taking.  

Make certain to check your feet every day.

•  Observe for cuts, blisters, red spots and swelling.  Call your health care team or telephone advice nurse about any sores that will not heal.  When you can’t see your feet, have somebody else check them.

Be certain to keep your appointments.

•  Be sure to keep your appointments with your provider.

Taking care of your diabetes is like taking care of your car… practice routine maintenance.  

Are women at risk?

Yes. Heart disease is the leading cause of death among women over 65. It causes more deaths than all cancers combined.

What do women need to know about heart disease and heart attacks?

Women are less likely to survive heart attacks than men. Warning signs of a heart attack include –  

o  Chest discomfort

o  Discomfort in one or both arms, neck, jaw, back or stomach

o  Shortness of breath

o  Nausea, lightheadedness, breaking out into a cold sweat

What can women do to protect themselves?

Know your risk. Risk factors are conditions that make a individuals more likely to create a disease. There are risk factors we can’t change, for example, family history (heredity) and age. Important risk factors that we can change include –  

o  Tobacco use

o  High blood pressure

o  High blood cholesterol

o  Overweight

o  Inactivity

o  Diabetes

Will hormone replacement therapy (HRT) reduce risk for heart disease?

No. Research results reveal the risk for heart attack and heart disease might actually be increased. HRT can help minimize the symptoms of menopause (such as hot flashes) and reduce the risk of osteoporosis (weakening of the bones). Speak with your women’s healthcare provider about your specific questions and concerns.

If you think you or someone else is having a heart attack, seek help immediately.

Having your blood pressure taken is easy. Here are several tips to get ready for your appointment.

o  Be certain to take your blood pressure (BP) medicines on the day of your appointment, unless you are namely told not to by your provider.

o  Avoid drinking coffee or caffeinated beverages for at least 30 minutes before your appointment.

o  Do not smoke for at least 30 minutes before your appointment.

o  Avoid vigorous activity for at least 30 minutes before your appointment.

o  Wear short sleeves.

o  Go to the bathroom and empty your bladder before your blood pressure (BP) is taken.

o  Sit and relax with your feet on the floor and with your back supported for at least 5 minutes before your blood pressure (BP) is taken.

o  Sit and relax with your feet on the floor and with your back supported for at least 5 minutes before your blood pressure is taken.

o  Don’t talk while your blood pressure (BP) is being taken.

o  When you take your blood pressure (BP) at home, keep a log and write it down. Make certain to take your blood pressure (BP) log to your appointment. When you do not have a log, ask your primary care team for one.

o  Bring your home blood pressure machine with you to your appointment. Have your team nurse/provider make sure that you are using it correctly.

o  Ask your nurse or provider what your blood pressure numbers are.

o  Ask your nurse or provider what your blood pressure (BP) goal is.

Stress is our body’s reaction to an event or change.  To some degree it is part of our every day life. Each day we experience it in some way – when we deal with traffic, can’t find something, sleep past the alarm, company arrives unexpectedly… Even positive changes in our lives can result in stress – moving, getting married, beginning a new job…

Every person has different levels of stress in their lives. What is stressful for one person may not be stressful for another. Every person reacts to stress differently.

In small doses, stress may be beneficial. It gives you a boost of energy. It makes you more alert. It keeps you focused.

As the level of stress increases or if it persists, it may be a problem. Stress can affect our physical and mental functioning. It becomes harder for us to handle. We could become less able to cope with it in a positive way.

How does stress make you feel?

Initially, your heart beats faster and you will breathe faster. You are preparing to meet the challenge. Over the longer term, you may feel angry or helpless. You can also have a headache, aches in you neck, jaw or back, have difficulty sleeping and have problems with weight gain or weight loss.

It’s important to handle stress in a positive and healthful way. When you can remove yourself from the stress – do it. When that isn’t possible, create a plan to help you manage the stress.

Pre-Diabetes is becoming more common in the USA.  As many as 50 million individuals  have pre-diabetes.

In pre-diabetes, your blood sugar levels not in the normal range.  They are higher than normal, but not as high as with diabetes.

What does this mean?

When you have pre-diabetes, you are at risk for developing kind 2 diabetes.  You are at risk for developing heart illness.  You are at risk for stroke.  Many individuals  go on to develop kind 2 diabetes within 10 years.

Diabetes can cause  damage in nearly every part of your body.  It can lead to blindness, damage to your heart and blood vessels, kidney problems, stroke and nerve damage.  For women, diabetes can complicate pregnancy.  

What can you do?

There are several things you can do.  

o  Manage your blood sugars.  

o  Lose a little weight – 5-7% of your current body weight.  This can be done with moderate diet changes and physical activity. This can help to delay and even prevent the development of kind 2 diabetes.

High blood sugar levels can cause  teeth and gum problems. When you’re older than 45, have diabetes and smoke, you’re at increased risk for developing gum disease. Gum disease also known as periodontal disease, can result in mouth pain, difficulty chewing and even tooth loss. Gum disease can even make your blood sugars harder to control.

What you can do –  

•  Manage your diabetes. Make certain to keep your blood sugar level in a good range.

o  Make certain to take your diabetes medicines as directed.

o  Follow your diabetes consuming plan.

o  Be physically active at least 30 minutes a day, for most days of the week.

•  Brush after meals and snacks. Be certain to use a soft toothbrush.

•  Floss your teeth at least daily.

•  Tell your dentist when you have diabetes.

o  Have your teeth checked and cleaned on a regular basis.

o  If you’ve dentures, keep them clean.

o  Tell your dentist if your dentures don’t fit correctly or if your gums are sore.

o  Call dentist for any problems with your teeth or gums.

If you have questions or concerns about managing your diabetes, speak to your health care team for help.

Smoking harms nearly every major organ in the body. Some of the chemicals from tobacco smoke include carbon monoxide, tar, arsenic and lead. All of these are poisonous. Tobacco also contains nicotine. Nicotine causes the addiction to tobacco products. Tobacco smoke contains at least 60 known cancer-causing substances.

Cigarette use of tobacco is responsible for –

o  Nearly 30% of all cancer deaths in the USA.

o  More than 75% of all lung cancer deaths.

o  Most cancers of the larynx (voice box), mouth, esophagus and bladder.

Cigarette smoking causes chronic emphysema and chronic bronchitis. It also causes heart disease, stroke and cataracts.

Your risk increases with the exposure of cigarette smoke over your lifetime.

Make certain to use of tobacco during pregnancy can cause  complications including stillbirths and low birth weight. Sudden Infant Death Syndrome (SIDS) has also been linked to smoking during pregnancy.

When you stop use of tobacco, there are major and immediate health benefits.

Health benefits include reducing the risk of lung and other cancers, heart attack, stroke and chronic lung illness.  The sooner you quit, the greater the health benefit.

Make sure to use of tobacco = single most preventable cause of death in the USA.  Consult with your healthcare team about getting help to stop use of tobacco.

What is arthritis?

Arthritis is an inflammation of your joints. Joints are where two bones come together, like in your knees or your fingers.  The word “arthritis” is used to describe more than 100 different kinds of problems that people  can have with their joints.  The most common type of arthritis is osteoarthritis.

What parts of the body are most widely affected by arthritis?

Arthritis primarily affects the knees, hips, hands, and spine.

What are the signs of arthritis?

The symptoms vary. Most individuals  with arthritis have pain, aching, stiffness, and swelling in and around their joints. Sometimes their joints look red and feel warm.

How long do the symptoms last?

Joints could  be stiff for about an hour, usually early in the morning. Some individuals  have pain or tenderness in their joints all the time.

Is there a cure for arthritis?

There’s no cure for arthritis. Arthritis is treated by relieving pain so that individuals  can enjoy life more.

Should I exercise when I have arthritis?

Moderate exercise assists to reduce the pain and stiffness. Walking, swimming, riding a bike, gardening, or dancing are all easy on your joints. Being physically active can also give you more energy. You might even feel better.

Can arthritis be prevented?

Maintaining a healthful weight lowers the risk of developing arthritis in your knees. Protecting your joints from injury can also reduce your risk.

Hepatitis A virus may cause  serious liver disease. Hepatitis A is found all over the world. It is common in countries with poor sanitary conditions. Hepatitis A is contagious.

You can get Hepatitis A by close contact with someone who has it. You can get it by eating food prepared by someone with Hepatitis A. You can also get Hepatitis A by drinking dirty water that contains the virus.

Everybody, namely people  with Hepatitis A should clean their hands often with soap and water. Make certain to always clean after using the restroom or changing a diaper. Clean your hands before eating or preparing food.

You can also get Hepatitis A by drinking water that contains the virus.

There is a safe vaccine to help prevent Hepatitis A. You won’t get Hepatitis A from the vaccine.

Talk with your main care provider about getting the Hepatitis A vaccine if –  

•  You’re planning to travel to a country where many individuals  have Hepatitis A

•  You have been told that you have chronic liver illness, including infection with Hepatitis B or Hepatitis C

•  You use illegal drugs

•  You are a man who’s sex with men

•  You have a blood clotting-factor disorder

You will need to get a sum of two shots. You should get the second shot 6 months to 12 months after the first one. After each shot, you could have some soreness where the needle went in. You could also feel tired or have a headache.

What is pre-diabetes?

In pre-diabetes, blood sugar levels are higher than normal, but not as high as with diabetes.

Pre-Diabetes is becoming more common in the USA. As many as 50 million individuals  have pre-diabetes.

What if you’ve pre-diabetes?

Pre-diabetes increases your risk for developing type 2 diabetes. A lot of individuals  with pre-diabetes create type 2 diabetes within 10 years.

People  with pre-diabetes are also at risk for developing heart disease, or having a stroke.

Diabetes can damage nearly every part of your body. It may make you blind, damage to your heart and blood vessels, or cause kidney problems, stroke, or nerve damage. For women, diabetes can complicate pregnancy.

When you have pre-diabetes, you can decrease your risk of developing diabetes by –  

•  Losing some weight. If you’re overweight, attempt to lose ~5 percent of your body weight by making small changes in your diet and getting regular exercise. This can help to delay, or even stop you from having kind 2 diabetes.

Need some helpful tips on losing weight?

•  Talk with your health care team for help in losing weight.