Spring is in the air, which means growth, change, rebirth and new beginnings. This also means it has started to become warm outside again making this the perfect time to start a fresh, new exercise routine outdoors. Try walking, biking at a local park, gardening or enjoy the warm waters of South Florida with a swim in our lovely oceans. Whichever form of activity you choose remember that physical activity is the only inexpensive, non-invasive way to stay young! Not to mention it helps reduce blood sugar levels, cholesterol as well as blood pressure. Try to make it a point to get 30 minutes of physical activity everyday and get ready to start a new journey to a healthier you! Included in this issue of Healthy Living with Diabetes you will find compelling articles written by our education and medical staff to add back that spring in your step. Please enjoy!
Learn the ABC’s to a Healthier You
By: Ines Enriquez-Cobo RN, CDE, CPT
When you have diabetes, you are at risk of having cardiovascular disease.
This means your chances of having a heart attack or stroke are higher.
In addition, many people with type 2 diabetes also have high blood pressure,
high cholesterol and are overweight. These add to the risk of cardiovascular
disease. If you have diabetes and you smoke, it doubles your risk of cardiovascular disease.
The good news is that you can lower your risk for heart disease. The first step is to know your risk factors. These include cigarette smoking, high blood pressure, high cholesterol, and high blood sugar. Other risk factors include obesity or being overweight, physical inactivity and a family history of cardiovascular disease. The next step to reduce your risk is by knowing your ABC’s:
A is for A1c. Aim to keep your A1c (average blood glucose) test 6.5% or less.
B is for blood pressure. Aim to keep this number less than 130/80 mmHg.
C is for cholesterol. Aim for an LDL less than 100 mg/dl.
Just how do I get my ABC’s lower?
- Try to add physical activity to your day. Strive for a minimum of 30 minutes per day, 5 days per week.
- Do your best to make healthy food choices. Choose low fat dairy, legumes, lean meats, whole grains, and vegetables. Also avoid any fried foods.
- Stop smoking.
- Take your medications as prescribed.
- Make sure to talk to your doctor or certified diabetes educator before making any changes in your treatment plan and set goals that are appropriate for you. Your efforts will make a huge difference!
What to Choose When Dining Out?
Palm Beach Diabetes & Endocrine Specialists are now offering Healthy Dining Out Workshops to help you choose the best menu items when dining at your favorite restaurant. Our Healthy Dining Out Workshops allow patients to dine at a local restaurant with a certified diabetes educator to better understand common restaurant tricks, practice carbohydrate counting your favorite meals and to help decipher better meal options to control blood sugar levels. Plus feel free to enjoy a delicious meal while you learn about choosing the best foods to make you feel great and lose weight!
Classes are held once a month at various restaurant locations. The cost of the class is $35 per person. If interested in attending the next Healthy Dining Out Workshops at your local favorite restaurant, please call our scheduling department at (561) 513-5100!
At Healthy Living with Diabetes we want to ensure that you are satisfied with all services received. We also would like your input on educational workshops that you would like us to offer, information you would like to read about in our Healthy Living with Diabetes Monthly or feedback on any workshop that you may have attended.
You can contact the director of education personally by email: jcook@PBDES.COM or leave a message at (561) 513-5100. We would love to hear from you!