o  Make certain to keep your weight in a healthful range

o  Prevent low blood sugars and high blood sugars

o  Make sure to keep your blood cholesterol and other blood fats in a normal range

o  Control your blood pressure

Living Well with Diabetes

Here are some tips –  

o  Make sure to eat about the same amount of food at each meal or snack.

o  Make sure to eat meals at about the same time every day.

o  Be active. Make certain to get 30 minutes of physical activity most days of the week.

o  Do your exercise at the same time every day.

o  Make certain to eat high fiber foods, like vegetables, fruits, whole grains and beans.

o  Make certain to use the Percent Daily Value on food labels to compare products and pick those lowest in saturated fat, sum fat, cholesterol, and sodium.

o  When you crave sweets, try fresh fruit, sugar-free gelatin, or sugar-free popsicles.

o  Make certain to use smaller portions if you are trying to lose weight.

o  Follow a healthful consuming plan. See a registered dietitian for a personalized meal plan.

o  Be certain to take your medicines as directed.

Quit use of tobacco

o  Smokers have more risk for heart attack as nonsmokers.

Know your cholesterol levels

o  Consult with your health care provider about what your objectives should be.

Control high blood pressure

o  Make certain to take your blood pressure medicines as directed.

o  Be certain to keep your blood pressure less than 140 / 90.

Be sure to get active

o  Be physically active every or most days of the week.

o  Try activities like gardening or walking.

Make certain to eat right and reduce your cholesterol

o  Be sure to eat a heart-healthful diet low in fat and cholesterol.

o  Make certain to eat 5 or more servings of fruits and vegetables a day.

Achieve and maintain a healthful weight

o  Be certain to eat right and be active.

Manage stress

o  Be sure to use stress and anger management techniques to lower your risk.

Control diabetes

o  Be sure to take your diabetes medicines as directed.

o  Monitor your blood sugars.

o  Follow your diabetes eating plan.

Make sure to keep your blood sugar level under control

o  Be certain to check blood sugar levels

o  Be sure to take your diabetes medicines as directed

Maintain a healthful weight

o  Follow your diabetes-eating plan

Lower your cholesterol level

o  Limit the amount of foods you eat that are high in saturated fat and high in cholesterol

Increase your exercise

o  Make sure to take a walk

o  Make sure to take the stairs

Control your blood pressure (BP)

o  Be certain to take your blood pressure (BP) medicines as directed

o  Make certain to check your blood pressure (BP) at home

Stop use of tobacco

o  Talk with your healthcare team if you need help to stop tobacco use

Do not forget – having diabetes, being overweight, having high blood pressure and getting heart illness are all connected.

Diet and exercise are good ways to keep your blood sugar and blood pressure under control. When diet and exercise aren’t enough, medicines can help. Medicines can be used to help reduce your blood sugar levels. They can also help reduce your cholesterol levels and blood pressure.

Anyone can get pneumococcal disease. Adults over the age of 65 are at greater risk for complications.

Everybody who’s 65 or older should get a pneumonia shot.

When you are younger than 65, you ought to get a pneumonia shot when you –  

o  Have chronic heart disease, lung disease, liver disease, kidney disease or diabetes

o  Have sickle cell illness

o  Have certain cancers such as Hodgkin’s illness, lymphoma, leukemia or multiple myeloma

o  Have had your spleen removed

o  Have a weakened immune system, caused by cancer, medicines, HIV, or AIDS

o  Are an Alaskan Native or Native American

o  Live in a nursing home or other care facility

Most individuals  receive the pneumonia shot when they reach 65. When you had a pneumonia shot before you turned 65, and got the shot more than 5 years ago, you will need a ‘booster’ shot.

After the shot, your skin could  be red or sore where the needle went in.

Ask your health care team if you need a pneumonia shot.

Here are some tips to make your outdoor activities safer.

Water Safety

Learn to swim. When you do not know how to swim or are not a strong swimmer, use an individual floatation device.

o  Swim with a buddy.

o  Swim in areas supervised by a lifeguard.

o  Be aware of currents and depth changes.

o  Enter the water feet first.

o  Do not drink and swim, dive or use a boat.

o  Don’t become too tired, too cold or too far from safety.

o  Stop swimming and get out of the water at the first sign of bad weather.

Lightning Safety

Lightning may be motivating to watch, but is very dangerous.

o  Be mindful of developing thunderstorms.

o  Seek safe shelter immediately when you hear the rumble of thunder.

o  Don’t seek shelter under tall isolated trees or objects, partially enclosed buildings, or picnic shelters.

o  When indoors stay away from windows and doors. Stay away from concrete and cement that might contain wire mesh or wire bars. Don’t use corded phones, or have contact with electrical equipment or cords or washers/dryers. Prevent contact with plumbing – no showers or laundry during thunderstorms.

o  Stay in the shelter for at least 30 minutes after the last sounds of thunder.

The HPV vaccine protects against the 4 major kinds of HPV infection. These cause most cervical cancers and genital warts. It’s advised for girls and women ages 11 to 26.

Consult with your primary care provider about receiving the HPV vaccine when –  

o  Are 26 or younger and haven’t already received the vaccination

The HPV vaccine is a series of 3 shots given over 6 months.

The vaccine is safe. You won’t get HPV from the vaccine. After each shot you might have some discomfort, redness or swelling were the needle went in, or a mild fever.

Regular screening for cervical cancer with a PAP smear is important, even when you receive the HPV vaccine. Consult with your healthcare team about getting screened.

What are the signs and signs for type 2 diabetes?

Many individuals  have no signs or symptoms.  Symptoms can also be so mild that you might not even notice them.  More than six million individuals  in the U.S. have type 2 diabetes and don’t know it.  Here’s what to look for – o                                                              

o  Increased thirst

o  Increased hunger

o  Fatigue

o  Increased urination, especially at night

o  Weight loss

o  Blurred vision

o  Sores that don’t heal

Sometimes individuals  have symptoms but don’t think they have diabetes.  They delay scheduling a checkup because they don’t feel sick.  Many individuals  don’t find out they have the illness until they create problems like blurry vision or heart trouble.  the earlier you find out that you have diabetes, the better.  Treatment can prevent damage to the body from diabetes.

How can type 2 diabetes be prevented?

Keeping blood glucose levels close to normal helps to delay or prevent complications.  But, it’s better to prevent or delay the development of kind 2 diabetes.  Some changes that could reduce  the risk of diabetes are –

o  Reach and maintain a reasonable body weight

o  Make wise food options most of the time

o  Be physically active every day

o  Make certain to take prescribed medications as directed

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.  

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.

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.