12 Ways to Never Get Diabetes: Part 3

9. Unwind every day.

When you're stressed, your body is primed to action. This gearing up causes your heart to beat faster, your breath to quicken, and your stomach to knot. But it also triggers your blood sugar levels to skyrocket. "Under stress, your body goes into fight-or-flight mode, raising blood sugar levels to prepare you for action," says Richard Surwitt, PhD., author of The Mind-Body Diabetes Revolution and chief of medical psychology at Duke University. If your cells are insulin-resistant, the sugar builds up in your blood, with nowhere to go- leading to chronically high levels. The good news is, simple relaxation exercises and other stress management moves can help you regain control over blood sugar levels, according to a survey conducted at Duke University. Try these proven relaxers:

• Start your day off with yoga, meditation, or a walk.
• Take three deep, slow breaths before answering the phone, starting the car, serving the kids lunch, or any other activity. 
• Reclaim your Sundays as a day of rest or fun with your family, relaxing, worshiping, etc. Try to avoid the spending the whole day on obligatory errands such as mowing the lawn, grocery shopping, or catching up with work. 

10. Get a perfect night's rest. 

A Yale University study of 1,709 men found that those who regularly got less than 6 hours of sleep doubled their diabetes risk; those who slept more than 8 hours tripled their odds. Previous studies have turned up similar findings in women. "When you sleep too little- or too long because of sleep apnea- your nervous system stays on alert," says lead researcher Klar Yaggi, MD, an assistant professor of pulmonary medicine at Yale. This interferes with hormones that regulate blood sugar. A Columbia University study found that less than 5 hours also doubled the risk of high blood pressure. For a good night's rest, avoid caffeine after noon, leave work at the office, and skip late-night television. Oversleeping may be a sign of depression or a treatable sleep disorder, so talk with your primary care doctor.
11. Keep good company.
Women who live alone are 2.5 times more likely to develop diabetes than women who live with a partner, other adults, or children, according to a study published in Diabetes Care. Researchers examined what role household status played in the progression of impaired glucose tolerance to diabetes among 461 women, ages 50 to 64, and found higher risk among women living alone.
But don't freak out if you live solo: Lifestyle factors could explain this finding. Women who live alone were also more likely to smoke and less likely to have healthy dietary habits or consume alcohol.
12. Have a blood test.
A simple blood test can reveal whether sugar levels put you at risk for the condition. People with prediabetes- slightly elevated blood sugar levels, between 100 and 125 mg/dl- often develop a full-blown case within 10 years. Knowing your blood sugar levels are a little high can put you on a track to steadying them- with simple diet and exercise changes- before diabetes sets in and medications may be necessary.
Everyone 45 and older should have their blood sugar levels tested. Younger people who have risk factors such as being overweight, a family history, and high cholesterol and high blood pressure should ask their doctor about getting tested sooner. If results are normal, get tested again within 3 years. If you have prediabetes, blood sugar levels should be tested every 1-2 years.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
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• 12 Ways To Never Get Diabetes: Part 1

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