The ABCs of Diabetes

We learned about the ABCs as children in school, but they have a different meaning for diabetes. Learn how to manage the factors in order to prevent cardiovascular disease and complications.

The ABCs stand for:

A= A1C: The test measures your average blood sugar over 3 months. The recommended goal is <7%, although individual goals vary based on other factors such as age or pregnancy. Persistently high levels increase the risk of long-term health complications.

B= Blood pressure: The recommended goal is typically < 130/80 mm Hg. The higher your blood pressure, the harder your heart must work. High blood pressure increases the risk of diabetic eye disease, kidney disease, and heart disease.

C= Cholesterol: High cholesterol has no symptoms, so it’s important to get yearly tests. Total cholesterol should be less than 200 mg/dL. The goal for LDL (”bad” cholesterol) is < 100 mg/dL. LDL can clog your blood vessels and cause a heart attack or stroke.

S= Smoking: Quitting smoking helps insulin resistance, lowers blood sugar, and reduces the risk of heart disease. If you have kidney disease, diabetic retinopathy, or nerve damage, smoking speeds up or worsens the damage.

While medication may be necessary, lifestyle changes play an important role, and the remedies frequently overlap.

A1C

• Eat fiber, such as non-starchy vegetables, lentils, oats, and berries
• Stay hydrated
• Exercise. Movement helps muscles use glucose more effectively and improves insulin sensitivity
• Prioritize sleep. Poor sleep can contribute to insulin resistance
• Manage stress. Stress can increase cortisol, which raises blood sugar levels
• Take medication as prescribed
• Limit alcohol

Blood pressure

• Reduce sodium intake
• Try the DASH (Dietary Approaches to Stop Hypertension) diet. It’s a scientifically backed diet that lowers blood pressure and reduces the risk of heart problems.
• Exercise 150 minutes a week
• Eat potassium-rich foods, like bananas, spinach, kale, avocados, sweet potatoes, and beans. People with kidney problems or on blood pressure medication should ask their doctor about taking potassium.
• Talk to your doctor about magnesium taurate, which supports healthy blood pressure
• Manage stress
• Limit alcohol, packaged snacks, fast food, processed meats, and canned soups
• Get enough sleep
• Quit smoking, which raises blood pressure
• Eat beets
• Drink hibiscus tea

Cholesterol

What to eat

• Soluble fiber to lower LDL, such as oats, lentils, apples, and pears. Fiber binds to cholesterol and flushes it out of your bloodstream.
• Walnuts and almonds, which contain omega-3 fatty acids, fiber, and plant sterols. However, watch the portion size since they are high in calories.
• Dark chocolate, which raises HDL cholesterol
• Psyllium husk fiber, flaxseeds, and chia seeds
• Healthy fats like olive oil, avocados, nuts, seeds, and fatty fish, like salmon
• Limit saturated fat found in red meat, butter, full-fat dairy, fried foods, baked goods, coconut oil, processed meat, and fast food
• Drink less sugary drinks like soda, which raise cholesterol
• Limit alcohol. Excessive drinking raises total cholesterol, increases “bad” LDL cholesterol, and spikes triglycerides
• Take caution in how you prepare your coffee. Coffee’s oils can increase your LDL cholesterol. Paper filters for drip, pour-over, and instant coffee effectively trap most cholesterol-raising oils. In contrast, unfiltered coffees, such as French press, Turkish, and espresso, do not remove the oils.

Smoking

• Consider using nicotine gum or nicotine patches to stop smoking.
• To manage the oral fixation, keep your mouth and hands busy. For example, chew gum or eat sunflower seeds.
• Practice the 5 Ds: delay for 5 minutes, distract yourself, drink a glass of water, take deep breaths, and discuss your feelings with someone (https://www.mountelizabeth.com.sg/health-plus/article/how-to-quit-smoking).

Aspirin

To lower your risk of having a heart attack or stroke, ask your doctor about taking a low dose (sometimes called baby aspirin). Aspirin prevents blood clots by thinning the blood. Be aware that aspirin can interact with other blood thinners and increase bleeding risks when combined with herbs such as bilberry, evening primrose oil, ginkgo, and fish oil.

Conclusion

Managing your ABCs will cut your risk of cardiovascular disease and manage diabetes. Improvements in one area often benefit the others, such as physical activity, eating fiber, and managing stress. Discuss individual goals and lifestyle approaches with your healthcare provider.

Quote

“Heart disease is a foodborne illness.” — Dr. Caldwell Esselstyn