JACKSON, MI – On their own, diabetes and high blood pressure can pose serious health risks, including kidney failure, stroke and heart disease. But there is a relationship between the two that, when compounded, can pose even greater complications.
Uncontrolled diabetes damages arteries and makes them more prone to hardening and calcification, resulting in high blood pressure. When arteries harden, they are not elastic, and pressure increases. Likewise, high blood pressure – along with obesity and low HDL (heart healthy) cholesterol – contributes to metabolic syndrome, also known as pre-diabetes, which increases the risk of diabetes.
Good blood flow is crucial to our health, and uncontrolled diabetes can cause narrowing of capillaries and, ultimately, tissue damage. Because blood goes everywhere in our bodies, impaired blood flow can affect our brain, heart, eyes, kidneys and nerves – every organ and cell.
Both diabetes and high blood pressure, if not properly controlled, lead to serious complications. Maintaining healthy blood pressure and treating diabetes are vital to staying well and reducing risks of kidney failure, blindness, heart attack, stroke, and death.
It’s important to lower your risk of diabetes and high blood pressure by partnering with your doctor to maintain your health. Here are some ways to stay healthy:
Exercise regularly: While some may cringe when they hear the word “exercise,” getting active doesn’t require you to run a marathon. Start by building more movement into your daily routines, whether that’s walking around the block or getting up from your desk to walk around the room a few times each hour. For those with both diabetes and hypertension, walking just 15-20 minutes a day can be beneficial. Weightlifting builds muscle, which also helps burn fat and fight obesity.
Eat healthy: Changing your diet is crucial to fighting obesity, and limiting sugars and carbohydrates is key to managing diabetes. Limiting sodium when you have high blood pressure can help control those levels. Talk to your doctor to determine your ideal daily calorie count and aim for a balanced diet. Limit fast food to an occasional treat. Get plenty of fruits and vegetables, as well as the proper amounts of proteins (lean meats and fish) and whole grains. Increasing fibre in your diet often helps with diabetes as well.
Increase your (good) cholesterol: Many people think that avoiding high cholesterol is key to maintaining health, but it’s more complicated than that. Not all cholesterol is created equal. HDL cholesterol is good for your heart, and increasing that level will help protect your heart. Keeping LDL cholesterol low is also important. Avocados and olive oil can increase HDL cholesterol, as can beans (legumes), fresh fruits, vegetables, nuts (handful) and fish. These are staples of the Mediterranean Diet, a good general diet to strive for. Search online for easy and delicious recipes.
Focus on self-care: Caring for yourself and treating stress can help keep your blood pressure low. Take a few minutes each day to meditate, sit with a good book and herbal tea, or turn to a calming hobby. Taking care of your mental health can have major benefits on your physical health.
Talk to your doctor: It’s important to schedule annual physicals, even if you’re in perfect health. However, it’s even more crucial to have follow-up visits and partner with your physician if you’ve been diagnosed with high blood pressure or diabetes. Monitoring and maintaining healthy blood pressure levels and blood sugar is crucial to preventing serious conditions. Learning about your disease can also be beneficial. Everyone is different; talk to your doctor to create a plan for maintaining your health.
– Denise Provencher, Physician Assistant, works at the Center for Family Health - Northwest School Health Center
No comments:
Post a Comment