Many of us start sweating profusely when we are diagnosed with diabetes. Most of us know at least one person with diabetes and quite often we may have heard of at least one person who has developed a complication of diabetes; commonly leading to amputation of a limb. Surprisingly with all the information at our disposal we still do not make time to engage in a life style that will prevent diabetes or one that will prevent complications if we already have the disease.
One thing is obvious about diabetes; it affects ALL WALKS OF LIFE literally speaking. It is no respecter of age, gender or social standing. The lady who works in a bank and wears high heel shoes all day, the elderly trader at Agbobloshie market, the pastor of a huge church who preaches daily and even the professional footballer may all face the wrath of diabetes. Once you have it and fail to manage it adequately it will virtually attack every organ of your body.
Over the next few weeks Health Essentials will roll out a programme where readers will be encouraged to write short essays on ways that we can prevent or manage the challenges of diabetes. We look forward to partnering with organizations to make this a reality.
Follow these tips to reduce the chances of developing complications of diabetes:
1. Watch your numbers
a. When you have diabetes, your chances of having high blood pressure are higher. Monitor your blood pressure and together with your doctor keep it in control. Lower is better. Aim to have your blood pressure below 130/80mmHg even if you do not have any complications.
b. High cholesterol values can mean trouble, your doctor can help you set targets and work towards the goal.
c. It is almost impossible to control diabetes if you are not at your ideal weight. Your dietitian can help you work out the ideal weight for your height.
2. Take care of your eyes
a. Make sure you have your eyes checked at least once a year by an eye specialist. Beware of complications such as glaucoma, cataracts and retinal abnormalities.
3. Pamper your feet
a. Diabetes can reduce blood flow to your feet as well as cause nerve damage.
i. Always look out for cuts, swellings and other abnormalities of the feet.
ii. Inspect your feet daily especially before and after physical activity
iii. Wear comfortable footwear. Avoid tight shoes
iv. Wash your feet daily and clean in between your toes very carefully.
4. Do not neglect your teeth
a. Make plans to meet with your dentist yearly. Ensure you brush your teeth daily. Diabetes may predispose you to gum disease and infections of the gum will also make it difficult to control your blood sugar.
5. Get yearly medical examinations
a. Skipping yearly medical examinations is certainly not a good idea. Your doctor will look out for heart disease, kidney damage and nerve damage among several others.
b. HbA1c is a measure of your long term blood sugar control. Aim at checking this value two to four times a year.
6. Do not smoke
a. I am still searching for a good reason for people to smoke. It has been well over a decade since I set this goal and I am not close to finding a single one. Smoking will only increase your risk of developing complications of diabetes and dying from one of these complications.
7. Exercise extreme caution with alcohol
a. Alcohol is loaded with calories and there is no point trying to eat healthy meals only to offset your target with alcohol. Yes alcohol makes it difficult to fine-tune your blood sugar; it can cause a sudden drop in your blood sugar (hypoglycaemia, which can be fatal) and yet will eventually increase blood sugar as your weight increases from the added calories.
8. Minimize stress
a. Stress whether physical or emotional makes it difficult to control your blood sugar.
i. Get adequate sleep; it is very relaxing and also prevents you from unhealthy snacking
ii. Prioritize your activities. Do not accept requests when you are already overwhelmed.
iii. Write out your worries or confide in someone reliable. These are good steps to relieve tension.
9. Increase physical activity
a. Make time to exercise preferably every day. Target at least thirty minutes a day. Do not restrict yourself walking, cycling or treadmills only. Make provision to do some strength (weight) training as well; this will enhance the sensitivity of your muscle to insulin and reduce your blood sugar. Muscle will also help you to control your weight better and will in general make you healthier.
10. Watch what you eat
a. Eating balanced meals is key. Eating fruits is a good idea but do not be tempted into thinking that fruits can be eaten in basketfuls. Remember they contain carbohydrates and we still need to limit their intake no matter how healthy they may be.
Remember being diagnosed with Diabetes is not a death sentence. You have all that you need to control your blood sugar, avoid complications and live a long, healthy and enjoyable life.
AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

Dr. Kojo Cobba Essel
Moms’ Health Club
(dressel@healthclubsgh.com)

*Dr Essel is a medical doctor and is ISSA certified in exercise therapy and fitness nutrition.
Thought for the week – Type 2 Diabetes is a silent disease. You may feel perfectly well even if your blood sugar is high. Check your blood sugar today.
Reference:
1. Diabetes Care: 10 ways to avoid diabetes complications (Mayo Clinic)
2. Diabetes Do’s and Don’ts - webmd quiz