您今天可以为2型糖尿病做11件事，以实现更健康的未来

饭后走路可以降低餐后血糖（您的进食后血糖）并帮助体重管理。不必走很长时间。塞古拉说：“饭后进行活动时，只有10到20分钟的中等运动可以帮助将血糖降低。”实际上，饭后立即步行10分钟，甚至可能比在白天的另一点步行30分钟的步行量更有效地保持血糖水平。study published in the December 2016 issue of糖尿病学。鲍威尔建议，为了增加动力移动，请在智能手机上设置圆周警报，使用可穿戴健身轨道的设备跟踪您的步骤或招募步行伙伴。

力量训练is a type of exercise that can make your body more sensitive to insulin and help lower blood sugar, and it should be part of everyone’s fitness regimen.

但是，您无需使用哑铃或精美的重量机，甚至不需要踏上健身房即可获得好处。您可以在家中抬起罐头食品或瓶子。塞古拉（Segura）建议将两三本书放入两个不同的袋子中，并与他们一起抬起手臂。她还建议进行体重锻炼，例如俯卧撑，仰卧起坐，下蹲，墙壁和弓步。如果您已经有一段时间没有运动（或者是老年人），Segura建议从五个次数（而不是10或15）开始较低，然后随心所欲地添加更多。并记住在开始新的锻炼程序之前始终与您的医生交谈。

血糖计测量并向您展示血液中有多少糖。塞古拉说：“我发现自己对每个被诊断出的患者的建议都不害怕一米。”“有时患者只是不想触摸一个。他们觉得如果必须使用它，这是一种惩罚，就像他们必须检查的血糖必须不好。”但是塞古拉（Segura）解释说，血糖表是可以使用的工具，以便您可以更好地了解。“它给你更多控制血糖，”她说，“还有更多对您的健康的权力。”

如今，血糖仪的类型比以往任何时候都多，例如连续葡萄糖监测器（CGM）通过放置在皮肤下的传感器工作。这些设备可以轻松，方便，实时读取葡萄糖水平，已革新glucose monitoring, saysSandra Arévalo, MPH, RDN, CDE，纽约Montefiore Nyack医院社区和患者教育主任以及糖尿病护理与教育专家协会（ADCE）的发言人。Arévalo说：“并非每个人都需要每天检查[他们的水平]七次，但是如果这样做，您可以与医生讨论CGM是否对您更容易。”这可能“有助于导致您需要的治疗，并最终降低糖尿病负面后果的风险。”

糖尿病患者的眼睛问题风险较高，例如糖尿病视网膜病和黄斑水肿，因此，至少每年至少一次对眼科医生进行检查很重要。鲍威尔说：“很多时候，当人们新诊断出患有糖尿病时，他们已经有一段时间没有看过眼科医生了。”人们不去眼科医生的一个常见原因是因为他们认为自己的眼睛很好：“许多早期糖尿病性视网膜病的迹象不要引起任何明显的视觉症状或视力变化。”他说。“只有眼科医生才能在引起视觉问题之前检测到眼睛的早期糖尿病变化。”如果您尚未安排年度眼科检查，请访问！

Nutrition labels contain a lot of useful information for people with type 2 diabetes — but only if you learn how to interpret the label. “It’s not just sugar that affects blood sugar,” Segura says. “We also have to pay close attention to carbohydrates.” When you eat carbs, your body breaks them down into sugar, which can raise your blood sugar level.

食物包装的前部可能表明食物不含糖，但是当您检查“总计糖类” amount on the back of the package, it might be a different story. “We’ve got to look at all of the pieces: the sugar, the carbohydrate, the fiber,” Segura says. She adds that learning to analyze how these pieces work together takes time. The bottom line: Just because a package says that a food is sugar-free doesn’t mean you can eat as much of it as you want.

Segura recommends eating at least three food groups at every meal. “It helps keep blood sugar more controlled throughout the day,” she says. Instead of just a bowl of oatmeal, have a cup of oatmeal with a handful of nuts and a piece of fruit. Instead of eating two pieces of toast, have a piece of toast, a boiled egg, and a banana. “That’s three food groups instead of just oatmeal or just two pieces of toast,” she says, explaining that it pushes people to think beyond just starch or starch-and-protein combinations.

如果您想拥有cookie或其他甜食甜点，Segura建议您保持晚餐不含淀粉，并只需瘦蛋白质和蔬菜，例如鸡胸肉和炒菠菜，鲑鱼和芦笋。她说，重要的是要记住，饼干或蛋糕是淀粉。

当许多美国人想到蛋白质时，他们可能会想象牛肉，猪肉或家禽。但是还有许多其他蛋白质可以为diabetes diet。“We don’t always need to have a protein from an animal,” says Segura, who often encourages her patients to try plant-based proteins such as beans, legumes, and soy. Other good lean protein options include fish, which are also loaded with heart-healthy omega 3 fatty acids. Dairy and eggs are also proteins, though you may want to consider reduced fat-milk and cheeses and opt for egg whites, depending on your dietary needs.

患有糖尿病的人的风险增加periodontal disease（可能是因为糖尿病患者更容易感染一种merican Academy of Periodontology），如果糖尿病不受控制，风险就会更大。鲍威尔说：“还有一些研究将牙周疾病和心血管疾病相关联。”虽然研究人员尚未证明其因果关系，但研究表明，牙周疾病可能会增加心脏病的风险。

由于糖尿病患者已经患有牙周疾病的风险增加和心血管疾病，进行良好的口腔卫生尤为重要。每天至少两次用氟化物牙膏和牙线至少每天至少刷三分钟。

到那个时刻糖尿病管理，人们真的很难。塞古拉说：“病人总是想告诉我他们做了什么'错'。”“但是我对他们能够做得很好的事情更加感兴趣。”

To this end, she encourages people to “keep their words to themselves nice,” to replace negative thoughts with positive ones, and to move away from thinking in terms of “right and wrong” or “good and bad.” Instead, she says, think of what’s helpful or not helpful and what blood sugar management strategies have or haven’t worked for them.

选择也很重要。例如，塞古拉说，如果一个2型糖尿病的人选择吃煎饼吃早餐，那么他不应该认为这是做任何“错误”的。他只是choosing吃可能在他的血糖上更难的食物。她补充说：“这种心态可以帮助人们[避免]感觉自己做错了一切。”这降低了他们想要完全放弃的可能性。

根据National Institute of Diabetes and Digestive and Kidney Diseases, up to one-half of people with diabetes have周围神经病, a type of nerve damage that can impact the feet and legs, and in some cases, the hands and arms.

The good news is that with proper care, most people can prevent serious problems in their feet. “I tell patients to take a few seconds before they go to bed each night to look at their feet and toes, to check for any cracks in the skin, and to keep their feet well moisturized,” Powell says. “And don’t go barefoot.” If you do get a cut, breaks in the skin, or an ingrown toenail, talk to your doctor. Experts at theCenters for Disease Control and Prevention另外，建议通知您的脚是否会改变形状或颜色，或者疼痛或突然变得不太敏感。

鲍威尔说：“越来越多的研究表明，睡眠不足（包括睡眠不足或质量不足的睡眠）对糖尿病患者的有害影响。”一种2019年3月发表的97项研究的评论卫生保健concluded that people who have type 2 diabetes are at increased risk of having a sleep disorder such as睡眠呼吸暂停，那些有bob ios下载 患糖尿病的风险更高。换句话说，睡眠与糖尿病之间的联系是一条双向街道，慢性睡眠问题似乎增加了患糖尿病和糖尿病的风险，使睡眠质量更糟。

On the other hand, if you sleep longer and get high-quality sleep, you’ll be more likely to lower your blood sugar levels, say experts at theNational Sleep Foundation。Solid slumber may also help with weight management, as poor sleep quality increases your risk of weight gain.

一种dditional reporting by Katherine Lee