Diabetes is an ancient disease. In 400 B.C., the earliest medical book in China, “Huang Di Nei Jing Su Wen” and “Ling Shu”, recorded the name of the disease “Thirst Evidence”. In the Han Dynasty, Zhang Zhongjing, a famous physician, wrote about the symptoms of “three more” in the chapter of “The Golden Kettle”. In the early Tang Dynasty, the famous doctor Zhen Liyan first pointed out that the urine of patients with thirst was sweet. The World Health Organization defines diabetes as a metabolic disease characterized by chronic elevation of blood glucose with insufficient insulin secretion, defective insulin action or both, resulting in disorders of carbohydrate, fat and protein metabolism caused by multiple etiologies. In fact, to put it bluntly, it is the cause of insufficient or non-functional insulin secretion, which causes elevated blood sugar and other metabolic disorders.
For us diabetic patients, in order to control our blood glucose well, to use a more fashionable phrase nowadays, “I am in charge of my blood glucose”. Armed with diabetes knowledge, you can subdue the sugar demon and make your blood sugar listen to you. How can we do this, it is inseparable from diabetes self-management such as diet, exercise, monitoring, medication and education.
First of all, let me introduce a patient, Zhang, 53 years old, who was admitted to hospital to adjust his blood sugar due to type 2 diabetes: he was discharged after 1 week of hospitalization with good blood sugar control. However, 1 month after discharge, the blood glucose control deteriorated on recheck. Old Zhang was puzzled and asked me, “Doctor why was the blood glucose control good in the hospital, but not as soon as I went home?” Do you know where the key to the problem lies? The key to the problem is that Wang did not manage his diabetes well at home! As we all know, the characteristics of diabetes are: lifelong disease, rapid changes in blood glucose levels, and large individual differences, relying only on short-term care in the hospital can not achieve long-term blood glucose standards, the vast majority of the time, patients need to self-management.
So, what are the benefits of self-management? First of all, it can improve the level of awareness of diabetes; it can improve the treatment effect; effective self-management can also save medical costs and reduce physical damage; it can play a positive role in slowing down the occurrence and development of complications. Since self-management has so many benefits for controlling the disease, we should understand what self-management includes. Diabetes self-management can be divided into two major aspects: life and treatment. The life aspect mainly involves diet and exercise, while the treatment aspect mainly includes monitoring and medication. Today we will introduce you to the life aspect: we will first talk about diet self-management. When we talk about diet management, we should first tell you the principles of diet management: the calorie intake should be appropriate and should not exceed the total daily calorie requirement, so as to maintain a balance between income and expenditure and not to increase body weight; balanced diet, food selection should be diversified, pay attention to the ratio of nutrition, such as the current recommended ratio of carbohydrate, fat and protein intake is 5:3:2; insist on a small number of meals, you can choose 3-6 meals per day, in the total calorie remains unchanged In the case of the total calories remain unchanged, a small number of meals can reduce blood sugar fluctuations; drink more water, 6-8 glasses of water per day, limit alcohol consumption, when drinking alcohol should be included in the total daily calories, not more than 1-2 standard daily; the relationship between the amount of diet and labor intensity should be relatively balanced. In addition, family members should be involved in the daily dietary management of the patient to encourage and supervise, adding to the management effect.
Here are some tips on diet management for you. First, let’s talk about how to control food portions. As we all know, the diabetic diet requires calorie counting, and the total daily calorie requirement is converted into food exchange portions, and the total daily calorie cannot exceed the limit.
1. Use standard measuring utensils to control food portions and avoid excessive food intake, such as the standard dinner plate, rice bowl, drinking cup and oil spoon shown in the picture.
2. After controlling the diet, some patients often say they are not full, what are the ways to increase the feeling of fullness? You can slow down the eating speed during meals and eat more green leafy vegetables, as this is very low in calories; you can also increase drinking water before and during meals and insist on a short walk after meals to distract yourself.
3, another trick in diet management is a balanced meal, that is, pay attention to the proportion of carbohydrates, fats and proteins with each other. We can eat a variety of carbohydrate-based foods, but not too many servings; ensure that the daily intake of protein accounts for about 20% of total calories, more vegetables can increase dietary fiber, but to limit the amount of oil used in stir-fry, generally 25 grams of oil per person per day, that is, 2 ½ spoons.
4, cooking methods also have many tricks, for diabetic patients, try to use steam, boil, stew, boil, mix and other cooking methods, which can reduce the amount of oil used; less fried, fried, burned, these methods use too much oil, the dishes made certainly exceed the calorie limit.
5, for the three meals a day, we recommend that breakfast must be nutritious, lunch should be rich, and dinner should be light. Meals with the family need to pay attention to: the main meal can be served in a standard bowl of rice to ensure that the intake does not exceed the limit, a day of meat food can not exceed the size of a deck of cards, can eat a small amount of snacks, but to reduce the corresponding amount from the main food.
Here it is time to talk about another topic in life exercise.
Life is movement, life is not stopping, movement is not stopping. What can exercise bring to you?
1.More positive attitude is one of the effective ways to control blood sugar.
2.Exercise can help you lose weight, gain strength, and feel more energetic.
3.No matter how old you are, you will get something out of it if you keep exercising.
Since exercise is so good, let’s choose an easy-to-accept form of exercise and start exercising. Such as daily activities such as climbing stairs, mopping the floor, shopping malls, and running, cycling, playing ball, etc. Some patients in the beginning of the exercise will be a little uncomfortable, here to tell you gradually increase the amount of exercise steps: when you first start exercising, each 5-10 minutes, 2 times a week can be; after each exercise gradually increase 2-5 minutes, so that the body gradually adapt to up; when adhere to a period of time, feel that the body can adapt to more exercise, and then increase one day a week exercise; and so on, and finally reach at least 3-4 times a week Exercise 3-4 times, each time adhere to the exercise 30 minutes.
So, what issues need to be noted before and after exercise? Before exercise to fully check the physical condition, there is no discomfort, wear comfortable clothes, choose the right place to exercise, wear comfortable shoes and check the feet after exercise, before the specific exercise to do 5-10 minutes of warm-up exercise activities; after the exercise to do 5-10 minutes of recovery finishing exercise, so that the body slowly adapt down, and pay attention to timely replenishment of water, it is best to drink a glass of warm water. In the exercise need to have safety precautions, such as as possible to find a friend to exercise together, once you feel where the pain or breathing effort, be sure to stop the exercise. You can hydrate while exercising. If you can’t carry water with you when you exercise, then you can drink a glass of water before and a large glass after exercise.
Always carry emergency candy with you in case of low blood sugar. You can bring a few small packets of candy, some glucose tablets, half a bottle of sugary juice or a few cookies to take in case of hypoglycemia. Carry a card with you that says you have diabetes. Or you can ask your doctor for a first aid card, fill out the information and keep it in your carry-on bag.
Here are a few ways to prevent hypoglycemia during exercise.
1.Avoid doing exercise alone; 2.It is recommended to start exercising one hour after meal; 3.If you want to do moderate intensity exercise for a long time, such as long-distance running, mountain climbing, you need to take some preventive measures, such as adding meals appropriately before and during exercise, and monitoring blood sugar at any time; 4.Patients who have conditions can monitor blood sugar after exercise; 5.After doing larger exercise, eat more food appropriately.
The above briefly shared with you the content and methods of self-management of diet and exercise, hoping that the majority of patients work together to insist on my blood sugar I am in charge.