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How lifestyle and daily routine to control blood glucose levels

Keeping your blood sugar level within the limit recommended by your doctor can be challenging. This is because many things cause your blood sugar level to change, sometimes suddenly. Here are some factors that can affect your blood sugar level.

Food
Healthy eating is the cornerstone of a healthy life, with or without diabetes. But if you have diabetes, you need to know how food affects your blood glucose levels. It's not just the type of food you eat, but also how much you eat and the combinations of types of food you eat.

What to do:

Learn about carbohydrate counts and portion sizes. A key to many diabetes management plans is learning to count carbohydrates. Carbohydrates are usually the ones that most influence blood glucose levels. In the case of people who use insulin at mealtime, it is important to know the amount of carbohydrates in the food, in order to obtain the correct dose of insulin.

• Learn what serving size is appropriate for each type of food. Simplify your meal planning by writing down the portions of the foods you eat often. Use measuring cups or a scale to ensure proper serving size and accurate carbohydrate count.

Make every meal well balanced. As much as possible, plan for each meal to include a good mix of starches, fruits and vegetables, protein, and fat. Pay attention to the types of carbohydrates you choose.

• Some carbohydrates, like fruits, vegetables, and whole grains, are better for you than others. These foods are low in carbohydrates and have fiber that helps keep blood glucose levels more stable. Talk to your doctor, nurse, or dietitian about the best food choices and the proper balance of food types.

Coordinate your meals and medications. Eating too little in proportion to your diabetes medications, especially insulin, can result in dangerously low blood glucose (hypoglycemia). Too much food can make your blood glucose level go too high (hyperglycemia). Talk to your diabetes healthcare team about how to better coordinate meal and medication times.
Avoid drinks sweetened with sugar. Sugar-sweetened beverages tend to be high in calories and offer little nutrition. And since they make your blood glucose rise quickly, it's best to avoid these types of drinks if you have diabetes.

The exception is if you experience low blood glucose. Sugar-sweetened beverages, such as sodas, juices, and sports drinks, can be used as an effective treatment to quickly raise blood glucose levels that are too low.

Exercise
Physical activity is another important aspect of your diabetes management plan. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently.

These factors work together to lower the level of glucose in the blood. The more vigorous your physical activity, the longer the effect will last. But even light activities, such as housework, gardening, or standing for long periods of time, can improve your blood glucose level.

What to do:

Talk to your doctor about an exercise plan. Ask your doctor what type of exercise is best for you. In general, most adults should get at least 150 minutes per week of moderate aerobic activity. Try to get moderate aerobic activity for about 30 minutes a day, most days a week.

• If you have been inactive for a long time, your doctor may want to monitor your general health before giving you advice. He can recommend a balanced combination of aerobic and muscle-strengthening exercises.

• Follow an exercise program. Talk to your doctor about the best time of day to exercise, to coordinate your exercise routine with your meal and medication schedules.
• Know your results . Talk to your doctor about the blood glucose levels that are right for you before you start exercising.
• Check your blood glucose level. Check your blood glucose level before, during, and after exercise, especially if you take insulin or take medications that lower blood glucose. Exercise can lower blood glucose levels even up to a day later, especially if activity is new to you, or if you are exercising more vigorously. Pay attention to warning signs of low blood glucose, such as feeling shaky, weak, tired, hungry, groggy, irritable, anxious, or confused.

If you use insulin and your blood glucose level is below 90 milligrams per deciliter (mg / dL), or 5.0 millimoles per liter (mmol / L), have a small snack before starting to exercise to prevent a low level of glucose in the blood.

• Keep hydrated. Drink lots of water or other fluids while exercising because dehydration can affect blood glucose levels.
• Get ready. Always have a small snack or glucose tablets available during exercise in case your blood glucose level drops too low. He wears a medical identification bracelet.
• Modify your diabetes treatment plan as needed. If you take insulin, you may need to lower your dose before exercising and monitor your blood glucose carefully for several hours after strenuous activity, as delayed hypoglycemia can sometimes occur. Your doctor can advise you on the appropriate changes to your medications. You may also need to modify your treatment if you have increased your exercise routine.

Medicines
Insulin and other diabetes medications are designed to lower blood glucose levels when diet and exercise alone are not enough to control diabetes. But how well these drugs work depends on the timing and size of the dose. Medicines you take for conditions other than diabetes can also affect blood glucose levels.

What to do:

• Store insulin properly. Insulin that is stored incorrectly or that has expired may not be effective. Insulin is especially sensitive to extreme temperatures.
• Report problems to your doctor. If diabetes medications make your blood glucose drop too low or if it is consistently too high, your dose or schedule may need to be adjusted.
• Be careful with new medications. If you are considering an over-the-counter medicine or if your doctor prescribes a new medicine to treat another condition, such as high blood pressure or high cholesterol, ask your doctor or pharmacist if it can affect glucose levels. in the blood.

Sometimes they may recommend an alternative medication. Always check with your doctor before taking any new over-the-counter medicine to find out how it can affect your blood glucose level.

Disease
When you're sick, your body produces stress-related hormones that help your body fight illness, but they can also raise your blood glucose level. Changes in appetite and normal activity can also complicate diabetes control.

What to do:

• Plan ahead. Work with your healthcare team to create a sick day plan. It includes instructions on what medications to take, how often to test your blood glucose and urine ketones, how to adjust medication doses, and when to call your doctor.
• Keep taking your diabetes medications. However, if you are unable to eat due to nausea or vomiting, contact your doctor. In these situations, you may need to adjust your insulin dose or temporarily reduce or withhold short-acting insulin or diabetes medication due to the risk of hypoglycemia. However, don't stop your long-acting insulin. During times of illness, it is important to monitor blood glucose levels frequently, and your doctor may instruct you to check your urine for ketones as well.
• Stick to your diabetes meal plan. If you can, eating as usual will help you control your blood glucose levels. Keep a supply of foods that are easy to digest, such as gelatin, crackers, soups, and applesauce.

Drink plenty of water or other non-caloric fluids, like tea, to make sure you stay hydrated. If you're taking insulin, you may need to sip sugar-sweetened beverages, such as juice or a sports drink, to keep your blood glucose from dropping too low.

Alcohol
The liver normally releases stored sugar to counteract the drop in blood glucose levels. But if the liver is busy metabolizing alcohol, the blood glucose level may not get the liver signal it needs. Alcohol can cause low blood glucose shortly after drinking and for up to 24 hours afterward.

What to do:

To drink alcohol you must have the approval of the doctor. Alcohol can aggravate diabetes complications, such as nerve damage and eye disease. But if the diabetes is well controlled and the doctor agrees, an occasional alcoholic drink is fine.

Moderate alcohol consumption is defined as no more than one drink a day for women of any age and men over 65 and two drinks a day for men under 65. One drink equals 12 ounces (350 ml) of beer, 5 ounces (150 ml) of wine, or 1.5 ounces (45 ml) of distilled liquor.

• Don't drink alcoholic beverages on an empty stomach. If you use insulin or other diabetes medications, be sure to eat before drinking, or drink with meals to avoid low blood glucose.
• Choose your drinks carefully. Low-alcohol beer and dry wines have fewer calories and carbohydrates than other alcoholic beverages. If you prefer mixed drinks, drinks with sugar-free drinks, such as diet sodas, diet tonic water, carbonated water, or Seltz water, will not raise your blood glucose level.
• Count your calories. Remember to include the calories from any alcoholic beverage in your daily calorie calculation. Ask your doctor or dietitian how to incorporate the calories and carbohydrates from alcoholic beverages into your diet plan.
• Check your blood glucose level before going to bed. Since alcohol can lower blood glucose levels long after you've had the last drink, check your blood glucose before going to sleep. If your blood glucose level is not between 100 and 140  mg / dL (5.6 and 7.8  mmol / L ), have a snack before bed to counteract the drop in your blood glucose level.

Menstruation and menopause
Changes in hormone levels from the week before and during menstruation can lead to significant fluctuations in blood glucose levels.

What to do:

• Look for patterns. Keep careful track of your blood glucose readings from month to month. You may be able to predict fluctuations related to your menstrual cycle.
• Modify your diabetes treatment plan as needed. Your doctor may recommend changes to your meal plan, activity level, or diabetes medications to compensate for changes in blood glucose.
• Check your blood glucose more often. If you are likely nearing menopause or going through menopause, talk to your doctor about whether you need to check your blood glucose more often. Menopausal symptoms can sometimes be mistaken for symptoms of low blood glucose, so whenever possible, monitor your blood glucose before treating a suspected low to confirm low glucose. in the blood.

Most contraceptive methods can be used by women with diabetes without any problem. However, oral contraceptives can raise blood glucose levels in some women.

Stress
If you're stressed, hormones your body produces in response to prolonged stress can cause your blood sugar to rise. Also, it can be harder to keep up with routine diabetes management if you're under a lot more pressure.

What to do:

• Look for patterns. Take note of your stress level on a scale of 1 to 10 each time you record your blood sugar level. A pattern may soon emerge.
• Take control. Once you know how stress affects your blood sugar level, proceed to master it. Learn relaxation techniques, determine which tasks are a priority, and set limits. Whenever possible, avoid frequent stressors. Exercise can often help relieve stress and lower blood sugar.
• Seek help. Learn new strategies for coping with stress. Working with a psychologist or clinical social worker can help you identify stressors, solve stressful problems, or learn new techniques for coping with challenges or situations.

The more you know about the factors that influence your blood sugar level, the more you can anticipate fluctuations and establish a plan accordingly. If you are having trouble keeping your blood sugar within your target range, ask your diabetes healthcare team for help.

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Nutrition for control sugar levels, diet and physical activity if you have diabetes

Nutrition and physical activity are important parts of a healthy lifestyle for people with diabetes. In addition to other benefits, following a healthy eating plan and being physically active can help you keep your blood glucose level within your target range. To manage your blood glucose level, you need to balance what you eat and drink with physical activity and diabetes medicines, if you use them. What, how much, and when to eat is important to keep your blood glucose level within the limits recommended by your healthcare team.

Increasing your physical activity and making changes in what you eat and drink may seem difficult at first. It may be easier for you if you start with small changes and get help from your family, friends, and your healthcare team.

Eating well and being physically active almost every day of the week can help you:

• keep your blood glucose, blood pressure, and cholesterol levels within target range
• lose weight or maintain a healthy weight
• prevent or delay diabetes problems
• feel good and have more energy

What can I eat if I have diabetes?
You may think that having diabetes means that you will not be able to eat the foods you like. The good news is that you can eat your favorite foods, but you may need to eat in smaller portions or less often. Your healthcare team will help you create a diabetes meal plan that meets your needs and tastes.

The key in diabetes is consuming a variety of healthy foods from all groups, in the amounts set out in your eating plan.

The food groups are:

• vegetables
• non-starchy (non-starchy): include broccoli, carrots, green leafy vegetables, bell peppers, and tomatoes
• starchy (rich in starch): includes potatoes, corn, and peas
• fruits - includes oranges, melons, strawberries, apples, bananas, and grapes
• grain - at least half of the day's grains should be whole
• includes wheat, rice, oats, corn, barley, and quinoa
• examples: bread, pasta, cereals and tortillas
• protein
• lean meat (low fat)
• chicken or turkey without the skin
• fish
• eggs
• walnuts and peanuts
• dried beans and other legumes like chickpeas and split peas
• meat substitutes, such as tofu
• skim or low-fat dairy
• milk or lactose-free milk if you are lactose intolerant
• yoghurt
• cheese

Learn more about the food groups from the United States Department of Agriculture (USDA) ChooseMyPlate.gov External link (with information in Spanish).

Eat foods that have heart-healthy fats, mainly from these sources:

• Nuts and seeds
• For cooking use oil instead of butter, heavy cream, lard, or solid margarine.
• Avocado (or avocado), salmon, nuts, seeds and olive oil.
• Choose healthy fats, like nuts, seeds, and olive oil.
• What foods and drinks should I limit if I have diabetes?

Foods and drinks to limit include:

• fried foods and other foods rich in saturated fat and trans fat
• foods high in salt, also called sodium
• sweets, such as baked goods, candy, and ice cream
• drinks with added sugars, such as juices, sodas, and regular sports or energy drinks
• Drink water instead of sugary drinks. Consider using a sugar substitute in your coffee or tea.

If you drink alcohol, do so in moderation. This means no more than one drink a day for a woman or two drinks a day for a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you haven't eaten in a while. It is better to eat something when you drink alcohol.

When should I eat if I have diabetes?
Some people with diabetes have to eat at almost the same times every day. Others may be more flexible with the timing of their meals. Depending on your diabetes medicines or the type of insulin you use, you may need to eat the same amount of carbohydrate at the same time each day. If you take insulin "at mealtime," your meal times can be more flexible.

If you use insulin or certain diabetes medicines and skip or delay a meal, your blood glucose level may drop too low. Ask your healthcare team when and if you should eat before and after physical activity.

How much can I eat if I have diabetes?
Eating the right amount of food will also help you manage your blood glucose and weight. Your healthcare team can help you figure out how much food and how many calories to eat each day.

Weight loss planning
If you are overweight or obese, work with your health care team to establish a weight loss plan.

The Weight Loss Planner can help you tailor your physical activity plans and calorie plans to reach and maintain your desired weight.

To lose weight you need to eat fewer calories and replace less healthy foods with foods low in calories, fat and sugar.

If you are diabetic, overweight, or obese and are thinking about having a baby, you should try to lose the excess weight before you get pregnant. Learn more about pregnancy and diabetes .

Methods for planning meals
Two methods that are often used to help plan how much to eat if you have diabetes are the plate method and counting carbohydrates (also called carbohydrates). Talk to your healthcare team about the method that is best for you.

Plate method
The plate method helps you control your portion sizes. You don't have to count calories. The method shows you how much of each food group to eat and works best for lunch and dinner.

Use a 9 inch (15 cm) diameter plate. Fill half of the plate with the non-starchy vegetables, in a quarter of the plate place a meat or other protein and in the last quarter of the plate put the grains or another type of starch source. Sources of starch include starchy vegetables like corn and peas. You can also have a small cup of fruit or a piece of fruit and have a small glass of milk if it is included in your meal plan.

• Dish in which half of the plate contains cucumber and spinach, a quarter of the plate contains brown rice, and the last quarter contains baked chicken.
• The plate method shows how much of each food group you should eat.
• You can find many different food combinations and more details on the plate method in the resource Create your plate External link from the American Diabetes Association.

Your daily meal plan can also include small snacks between meals.

Serving sizes
You can use everyday objects or your hand to calculate the size of a serving.

• 1 serving of meat or chicken equals the palm of your hand or a deck of cards
• 1 3-ounce (100g) serving of fish is the size of a checkbook
• 1 serving of cheese equals six dice
• ½ cup of cooked pasta or rice is equal to a handful or the size of a tennis ball
• 1 serving of pancake or waffle is the size of a DVD
• 2 tablespoons of peanut butter is the size of a ping-pong ball.

Carbohydrate counting
The carbohydrate counting involves keeping track of the amount of carbohydrates you consume each day. Since carbohydrates are turned into glucose in the body, they affect your blood glucose level more than other foods. Counting carbohydrates can help you control your blood glucose. If you use insulin, counting carbohydrates can help you determine the proper dose.

The correct amount of carbohydrates varies according to how you manage your diabetes, and includes how much physical activity you do and what medications you take, if applicable. Your healthcare team can help you create a personal carbohydrate-counting meal plan.

The amount of carbohydrates in food is measured in grams. To count the grams of carbohydrates in your food, you will need:

• know which foods contain carbohydrates
• read the nutrition label , or learn how to calculate the number of grams of carbohydrate in the foods you eat
• add the grams of carbohydrates in each food to get the total carbohydrates for each meal and for the day
• Most carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates that have added sugars or refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruits, vegetables, whole grains, legumes, and skim or low-fat milk.

A grocery bag containing fruits, vegetables, milk, and bread.

• Choose healthy carbohydrates, such as fruits, vegetables, whole grains, legumes, and low-fat milk, as part of your meal plan.
• In addition to using the plate method and carbohydrate counting, you can consult with a registered dietitian or nutritionist who will discuss medical nutrition therapy options with you.

What is medical nutrition therapy?
Medical nutrition therapy is a service provided by registered dietitians or nutritionists to create personalized meal plans based on your needs and tastes. Medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes External link . If you have insurance other than Medicare, ask if medical nutrition therapy for diabetes is covered.

Do supplements and vitamins help me with diabetes?
There is no clear evidence that taking NIH external link dietary supplements such as vitamins, minerals, herbs, or spices can help with diabetes management. 6 You may need supplements if you cannot get enough vitamins and minerals from food. Talk to your doctor before taking any supplements, as some can cause side effects or alter the effect of medicines. 7

Why should I be physically active if I have diabetes?
Physical activity is important for controlling blood glucose levels and staying healthy. Physical activity has many health benefits.

Physical activity:

• lowers blood glucose levels
• lowers blood pressure
• It helps with blood circulation
• burns extra calories so you can keep your weight in check if needed
• improves your mood
• can prevent falls and improve memory in older adults
• can help you sleep better

If you are overweight, combining physical activity with a reduced calorie meal plan can have even more benefits. In the Look AHEAD: Action for Health in Diabetes 6 study , obese adults with type 2 diabetes who ate less and moved more had greater long-term health benefits than those who did not make these changes. These benefits include better cholesterol levels, less sleep apnea, and greater freedom of movement.

Even small amounts of physical activity can help. Experts suggest that you set a goal of at least 30 minutes of moderate or vigorous physical activity 5 days a week. 8 Moderate activity is a bit difficult and vigorous activity is intense and difficult. If you want to lose weight or not regain the lost weight, you may need to do 60 minutes or more of physical activity 5 days a week. 8

Have patience. It may take a few weeks of being physically active before you notice any changes in your health.

How can I stay physically active without problems if I have diabetes?
Be sure to drink water before, during, and after exercising to stay hydrated. Here are some other tips for safe physical activities for people with diabetes.


Plan your physical activity
Talk to your healthcare team before starting a new exercise routine, especially if you have other health problems. Your healthcare team will tell you the target range for your blood glucose level and suggest how to exercise safely.

Your health care team can also help you decide the best time of day to exercise based on your schedule, your meal plan, and your diabetes medicines. If you use insulin, you will need to balance your activity with your insulin doses and meals to prevent your blood glucose from dropping too low.

Prevent hypoglycemia
Since physical activity lowers your blood glucose level, you must protect yourself against hypoglycemia . Hypoglycemia is more likely in people using insulin or other diabetes medicines, such as sulfonylureas. Hypoglycemia can also occur after a long, intense workout or if you miss a meal before exercising. Hypoglycemia can occur while doing physical activity or for up to 24 hours afterward.

Planning is key to preventing hypoglycemia. For example, if you use insulin, your doctor may suggest that you lower the dose or eat a small carbohydrate snack before, during, or after physical activity, especially if it is vigorous. 9

It may be necessary to measure your blood glucose level before, during, and immediately after physical activity.

Stay safe when your blood glucose is high
If you have type 1 diabetes, you should avoid vigorous physical activity if you have ketones in your blood or urine. Ketones are chemicals that your body makes when your blood glucose level is too high, that is, when you have hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose can go even higher. Ask your healthcare team what ketones are dangerous for you and how to detect them. Ketones are not common in people with type 2 diabetes.

Take care of your feet
People with diabetes can have foot problems due to poor blood circulation and nerve damage, which can be the result of high blood glucose levels. To help prevent these problems, you should wear comfortable, supportive shoes and keep your feet and skin healthy before, during, and after physical activity.

What physical activities should I do if I have diabetes?
Almost all types of physical activity can help you manage your diabetes. Some can be dangerous for certain people, such as those with poor vision or nerve damage in the feet. Ask your health care team which physical activities are safe for you. Many people prefer to walk with their friends or relatives as a way to exercise.

Doing different types of physical activity each week will give you the most health benefits. Mixing them together also helps fight boredom and decrease your chance of injury. Try some of the physical activity options below.

Add extra activity to your daily routine
If you have had a period of inactivity or are starting a new activity, start slowly, doing only 5 to 10 minutes a day. Little by little increase the time each week. You can increase your daily activity by spending less time in front of the TV or another screen. Try these simple ways to add physical activity to your life every day:

• walk around the house while talking on the phone or during TV commercials
• do housework like gardening, raking leaves, cleaning the house, or washing the car
• leave your car as far away as possible in the shopping center parking lot and walk to the store
• Make your family outings include physical activity, such as a family bike ride or a walk in the park.

If you sit a long time working at your desk or watching television, do some light activity for 3 or more minutes every half hour. 10 Light activities include:

• lift or extend legs
• stretch your arms over your head
• turn in the desk chair
• do torso twists
• do lateral bends
• walk in place (without moving from the same place)

Do aerobic exercise
Aerobic exercise is an activity that makes your heart beat faster and makes it harder for you to breathe. The goal is to do aerobic exercise for 30 minutes a day, most days of the week. You don't have to do all the activity at the same time. You can divide these minutes into a few periods throughout the day.

To get the most out of your activity, exercise should be moderate to vigorous. Try:

• walking briskly or hiking
• climbing stairs
• swim or take a water aerobics class
• to dance
• ride a bike (can be stationary)
• take aerobics classes
• play basketball, tennis, or other sports

Talk to your health care team about how to warm up before and cool down after doing physical activity.

• Do strength training to increase muscle mass
• A woman who smiles and lifts some hand weights.
• You can do strength training with hand weights, elastic bands, or weight machines.
• Strength training is light to moderate physical activity that strengthens muscles and helps keep bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, you burn more calories and this can help you lose weight and keep it off.

You can strength train with hand weights, elastic bands, or weight machines. Try to do it two to three times a week. Start low and gradually increase the size of the weights as your muscles get stronger.

Do stretching exercises
Stretching exercises are mild to moderate physical activity. Stretches increase flexibility, decrease stress, and help prevent muscle pain.

You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on breathing and helps with relaxation. Even if you have trouble moving or balancing, certain types of yoga can be helpful. For example, chair yoga has stretches that can be done sitting in a chair or leaning on a chair while standing. Your healthcare team can tell you if yoga is right for you.

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The 10 foods that lower blood sugar

The foods that we recommend below have a low Glycemic Index and are rich in fiber, which helps control blood glucose levels. Including them in your diet is key to controlling diabetes, and if you are not diabetic they help prevent you from developing it.

1/10 Rye bread
Bread is often a "forbidden" food for diabetics because it is rich in simple carbohydrates that quickly raise blood sugar. Nevertheless...

• Rye, spelled and 100% whole wheat bread have a Glycemic Index below 55, which gradually releases glucose into the blood and does not cause sharp spikes.

2/10 Sweet potato
Potatoes have a high glycemic index, which raises blood sugar quickly, but sweet potatoes have a low glycemic index and are just as nutritious.

• In addition, the meat of the sweet potato contains even more fiber than the skin, so it is especially convenient if you suffer from diabetes.

3/10 Apple
With the exception of pineapple and cantaloupe, most fruits have a low glycemic index, especially apples and blueberries.

• This is due to its high water and fiber content that compensates for its natural sugar (fructose).
• Keep in mind that, as fruits ripen, the Glycemic Index (GI) increases. Fruit juices also have a high GI because some of the fiber is removed. So when you prepare them at home, at least don't strain them and the loss will be less.

4/10 Oatmeal
Oatmeal has a double advantage:

• It has a GI below 55 and contains a type of fiber (beta-glucans) , which helps maintain glycemic control by improving insulin sensitivity.
• The most recommended in case of diabetes is its bran. Its flour is also healthy, although it should be consumed in small quantities because it is rich in carbohydrates (1 cup contains 28 g of carbohydrates).

5/10 Walnuts
They are very rich in dietary fiber and their GI is low.

• They are also a source of phytochemicals like flavonoids, minerals like potassium and magnesium, and antioxidant vitamins that help improve insulin resistance.
• Ideally, the nuts should be as less processed as possible. Those with flavorings or coatings have higher GI values.

6/10 Vegetables
Chickpeas, lentils, beans or peas have a low glycemic index and, above all, a lot of fiber.

• Several studies have shown that the incorporation of legumes in the diet improves glycemic control and reduces the risk of coronary heart disease in people with type 2 diabetes.
• Ideally, take 3 servings a week.

7/10 Garlic
The medicinal virtues of garlic have been well known for centuries. But, in addition, it has been scientifically proven that it contains compounds that help improve insulin resistance.

• Research from the American Chemical Society has shown that its antioxidants protect the heart from diabetes-induced heart disease.
• You can take it raw, add it to salads or use it as a dressing to flavor your dishes.

8/10 Cod
Fish, like meat, does not contain carbohydrates, so its GI is 0.

• However, in a study carried out with Norwegian women for 5 years, it was observed that the consumption of cold-water fish, especially cod, helps control and prevent diabetes, which is not the case with meat.
• Whenever possible, it is best to choose fish as a source of protein in your diet.

9/10 Yoghurt
Eating yogurt daily helps reduce the risk of type 2 diabetes.

• This was demonstrated in a large meta-analysis carried out in 2014, according to which yogurt is the only dairy that reduces the risk of this disorder.
• Of course, the yogurt must be natural. The sweetened or flavored ones contain sugar and sweeteners that obviously should be avoided if you have diabetes.

10/10 Avocado
Consuming 100 g of avocado daily (a quarter of a large piece) helps reduce cholesterol and glucose levels.

• The reason is that it contains 9 g of fiber per 100 g of food, which prevents blood glucose levels from rising rapidly.
• The good fats in avocado also help improve cardiovascular health.

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 Alcedo Sharps Container for Home Use and Professional 1 Quart (3-Pack) | Biohazard Needle and Syringe Disposal | Small Portable Container for Travel

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• LIGHT WEIGHT AND COMPACT – The sturdy light-weight container is perfect for phlebotomists (blood draw professionals) or others who need a small portable sharps container. Use it at home, at work, anywhere you go.
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• STRICT QUALITY STANDARD – Each container is labeled with usage instructions to dispose of medical waste safely and responsibly. Meets OSHA and EPA requirements for local biohazard waste collection.

Handling needles and sharps

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Sharps are medical devices such as needles, scalpels, and other tools that cut or penetrate the skin. Learning to handle these objects safely is important to avoid accidental cuts and needle sticks .

Injury prevention
Before using a sharp object such as a needle or scalpel, make sure you have all the items you need on hand. This includes items such as bandages, gauze pads, and alcohol wipes.

Also, know where the sharps disposal container is. Check that there is enough space in the container to accommodate the object. It should not be more than two-thirds full.

Some needles have a protective device, such as a cover, case, or blunt tip, that you actuate after removing the needle from the person. This allows you to safely handle the needle without the risk of exposure to blood or body fluids. If you are using this type of needle, make sure you know how it works before using it.

When working with sharps, follow these guidelines:

• DO NOT uncover or unpack the sharp object until it is time to use it.
• Keep the object pointed away from you and other people at all times.
• Never recap or bend a sharp object.
• Keep your fingers away from the tip of the object.
• If the item is reusable, put it in a secure, closed container after use.
• Never pass a sharp object to someone or put it on a tray for someone else to pick it up.
• Let the people you work with know when you plan to drop off the item or pick it up.
• Sharps disposal
• Verify that the waste container is made to dispose of sharps. Replace containers when they are two-thirds full.

Other important tips include:

• Never put your fingers in the sharps container.
• If the needle has tubes attached to it, hold both the needle and tubes when putting them into the sharps container.
• Sharps containers should be at eye level and within reach.
• If a needle sticks out of the container, do not push it with your hands. Call to have the container removed. Or a trained person can use tweezers to push it back into the container.
• If you find a sharp object uncovered outside a waste container, it is safe to pick it up only if you can grasp the end that is not sharp. If you can't, use tweezers to pick it up and throw it away.

Sanitary Practices for Disposable Syringes

Most immunization programs in the Americas use disposable syringes to deliver vaccines. During natural disasters, such as that caused by Hurricane Mitch, all health personnel (international volunteers and national personnel) must ensure that the PAHO / WHO guidelines are followed, to guarantee the sanitary use of disposable injection equipment and that the Appropriate equipment is available to collect and dispose of contaminated syringes and needles. This especially applies when normal methods of operation cannot be followed, either because the collection of medical waste has been interrupted, or because the facilities where it must be properly destroyed are not working.

PAHO / WHO recommends the following standards:

• The "self-destructing" syringes [a] are the preferred type of disposable injections with which vaccines are given and the material of choice for carrying out immunization campaigns in large numbers of people.
• Healthcare workers should not refuse needles.
• Used disposable syringes should be collected in "Safety Boxes", which are puncture resistant containers designed to collect injection equipment.
• The "Safety Boxes" or similar containers where contaminated inoculation equipment is collected, must be transported with great care to an incineration site.
• If incineration facilities or sites do not exist or are not in service, "Safety Boxes" can be burned in a pit or something similar, for example a metal barrel. Burned needles can be safely buried or disposed of with other trash.
• Failure to comply with these standards can put public health at risk as the inoculation material could be reused exposing people to disease and death.
• Healthcare workers who refuse needles risk infectious diseases from accidental needle sticks. The public could be accidentally stuck if needles and syringes are not properly destroyed.

Sharps Container for Home Use and Professional 1 Quart (3-Pack) by Alcedo | Biohazard Needle and Syringe Disposal | Small Portable Container for Travel

 Sharps Container for Home Use and Professional 1 Quart (3-Pack) by Alcedo | Biohazard Needle and Syringe Disposal | Small Portable Container for Travel

•  DURABLE AND HIGH QUALITY – The durable and high-quality sharps container is constructed of puncture and impact resistant material.
• PERFECT FOR PROFESSIONAL AND HOME USE – The sharps container is ideal for use in hospitals, labs, and clinics or at home by diabetics who need a small transportable container to dispose of biohazard needles and syringes waste.
• LIGHT WEIGHT AND COMPACT – The sturdy light-weight container is perfect for phlebotomists (blood draw professionals) or others who need a small portable sharps container. Use it at home, at work, anywhere you go.
• EASY TO USE – The handle on the container allows easy carrying. Clear lid allows a view of the fill level, temporary closure for safety, and snap locks for final disposal.
• STRICT QUALITY STANDARD – Each container is labeled with usage instructions to dispose of medical waste safely and responsibly. Meets OSHA and EPA requirements for local biohazard waste collection.

NEEDLE DESTROYERS

Destroy all contamination hazards. Wherever there is a used needle, there is a risk of infection; By destroying it, all transmission risks are eliminated.

The EMISON portable needle destroyer is the ultimate means of eliminating the risks of contamination by hypodermic needles providing total safety. Its light weight and small dimensions facilitate its transport, and once the syringe is used, the needle can be destroyed directly in home treatments.

It totally destroys the needles by calcining them through the passage of a low voltage and high intensity electric current. A small receptacle and a high temperature of1400 ° C they make it possible to instantly incinerate the used needle and with it any chance of contamination.

It eliminates the risks of covering the needles and offers more guarantees to avoid contagion risks than the use of containers. Its operation, very simple, is limited to inserting the needle into the device, without even removing it from the syringe, leaving it completely disintegrated in less than a second.

Its small weight and size make it easily drinkable. Connected to the 230 Volt electrical network, it allows working without interruption.

Combustion residues are collected in the inner tank, easily accessible for cleaning. Its capacity is 4,000 needles destroyed

Completely sure its price is 375 Euros. The delivery time is immediate, except for sale.

The cabinet EMISON Needle Destroyer is the ultimate means of eliminating the risks of contagion from hypodermic needles, acupuncture needles, tattoos, scalpels or lancets, providing total safety.

It totally destroys the needles by calcining them through the passage of a low voltage and high intensity electric current, provided by a robust transformer. It offers more guarantees than the use of containers.

Connected to the 230 Volt 50 Hz electrical network, it allows to incinerate about 4 elements per minute without risk of overheating, and its price is 780 Euros.

OakRidge Products 1 Quart Size (Pack of 3) Sharps Disposal Container - Approved for Home and Professional use

 OakRidge Products 1 Quart Size (Pack of 3) Sharps Disposal Container - Approved for Home and Professional use

•  GREAT FOR HOME-. Ideal for diabetics. Fits perfectly on bathroom countertops. Keeps contaminated waste safe from pets and small children - Safe disposal of needles, needles with syringes, pen needles, lancets, blades (razors, scalpels, etc.
• GREAT FOR BUSINESS - Designed for use by phlebotomists or others who need a small transportable container. The vertical drop maximizes useable container volume while providing a space saving option for totes, carts and work spaces.
• LIGHTWEIGHT AND COMPACT - Perfect for traveling and on the go use. Fits easily into a medium sized purse backpack, gym bag, or luggage. Clear lid allows a view of the fill level, temporary closure for safety, and snap locks for final disposal.
• GOLD STANDARD in Sharps Containers - this the SAME product we sell to Doctors and Hospitals all over the country. We are a US manufacturer. PRODUCT DIMENSIONS: 4"L X 4"W X 6.25" H
• COMPARE FIRST - our competitor's "1 quart" products look very similar but they are actually about 20% smaller than ours. Oakridge would never mislead our customers. Our product is really a full 1 quart in size.

Sharps Disposal Containers

FDA Approved Sharps Containers
The FDA recommends that used needles and other sharps be placed immediately in FDA-approved sharps disposal containers. FDA-approved sharps disposal containers are generally available at pharmacies, medical supply companies, healthcare providers, and online .

The FDA has evaluated the safety and effectiveness of these containers and has approved their use by healthcare professionals and the general public to help reduce the risk of injuries and infections from sharps.

FDA-approved sharps disposal containers are made of rigid plastic and have a line marking when they should be considered full, which means it is time to dispose of the container. Below are examples of FDA approved sharps containers:

There are FDA approved sharps containers available in a variety of sizes, including some small ones that can be taken on the road and used when you are away from home.

Safe alternative to FDA approved containers
homemade containerIf an FDA-approved container is not available, guidelines from some organizations and communities recommend the use of a sturdy plastic homemade container as an alternative. The container should be leak-proof, stand upright during use, and have a tight, puncture-resistant lid, for example a plastic detergent container.

Homemade containers should have the same basic features as a good sharps disposal container:

• Made of heavy duty plastic
• Can be closed with a tight, puncture-resistant lid so sharps can't get out
• Stays upright and stable during use
• Leak proof
• With appropriate labels to warn of hazardous waste inside

When your container is 3/4 full, follow your community guidelines for proper disposal.

What to do if you can't get a sharps disposal container
The safest way to dispose of a used needle is to immediately place it in a sharps disposal container to reduce the risk of needle sticks, cuts, and puncture wounds caused by loose sharps. If you cannot immediately find a sharps disposal container, you may need to recap the needle or use a needle cutter until you can dispose of the sharps in an appropriate container. Never throw loose needles or other sharp objects into trash cans or recycling bins, and never flush them down the toilet.

Needle cutters

There are products that serve to safely store used needles, both at home and when traveling. These devices are generally available for sale in pharmacies and medical supply stores.

A needle cutter automatically stores cut needles when a disposal container is not available. The remainder of the syringe, after the needle is cut, can be placed in a homemade container or a sharps container. When the needle cutter is full, empty the needles into a household container or sharps container and dispose of it according to your state regulations.

needle destroying deviceA needle destroying device is a small, portable machine that incinerates needles, melting them into pellets the size of pellets. Once the needle is destroyed, the remainder of the syringe and molten metal can be safely disposed of with standard (not recycling) waste. These devices, previously only used in healthcare facilities, are now available for use at home.

Before using any of the above procedures, check your community guidelines for acceptable sharps disposal methods.

When recapping
If you need to recap the needle, do not bend or break the needle and never remove a hypodermic needle from the syringe by hand. Doing so could lead to punctures, cuts, or puncture wounds. To replace the cap you must use a mechanical device or the one-handed technique (see step-by-step instructions below).

Needles that have been capped should be placed in a waste container at the earliest opportunity.

One-handed needle cover method :

1. Step 1: Place the lid on a flat surface, such as a table or counter, next to something firm against which you can "push" it.
2. Step 2: Holding the syringe with the needle in one hand, slide the needle into the cap without using the other hand
3. Step 3: Using only one hand, push the needle with the cap against a firm object to "seat" the cap firmly on the needle.

Dos and Don'ts for Proper Sharps Disposal :

• DO put used needles and other sharps in a sharps disposal container right away to reduce the risk of needle sticks, cuts, and puncture wounds from loose sharps.
• DO use an FDA approved sharps disposal container, if possible. If an FDA-approved container is not available, guidelines from some organizations and communities recommend the use of a sturdy plastic homemade container as an alternative.
• DO make sure that using a homemade container has the basic characteristics of a good disposal container.
• DO carry a portable sharps container with you when traveling.
• DO follow your community guidelines for disposing of your sharps container.
• DO call your local public health or garbage collection department (listed in the city or county government section of your phone book) to find out about sharps disposal programs in your region.
• YES ask your healthcare provider, veterinarian, hospital or pharmacist
• where and how you can get an FDA approved sharps disposal container,
• whether they can receive your used needles and other sharps, or
• if you know of other sharps disposal programs nearby.
• DO keep all sharps disposal containers out of the reach of children and pets.
• DO seal your sharps containers before disposing of them, label them appropriately and consult your community guidelines for proper disposal.
• DO ask your health or drug insurance provider if they cover sharps disposal containers.
• DO ask the manufacturer of your pharmaceutical products that require needles or other sharps if they offer their patients free sharps disposal containers.
• DO report problems related to sharps disposal containers.
• DO NOT throw loose needles or other sharp objects in the trash.
• DO NOT flush needles or other sharp objects down the toilet.
• DO NOT put needles or other sharps in the recycling bin - they are not recyclable.
• DO NOT try to remove, bend, break, or recap needles that someone else has used. Doing so can lead to an accidental puncture, which can cause serious infections.
• DO NOT try to remove the needle without a needle cutter, as the needle may fall, get thrown, or become misplaced and injure someone.

Care Touch Multi Colored Twist Top Lancets 30 Gauge, 300 Lancets

 Care Touch Multi Colored Twist Top Lancets 30 Gauge, 300 Lancets

•     MULTI COLORED - Why not make blood testing more fun? Great for kids to help ease the discomfort by making it more exciting. Compares to Microlet Lancets
•     TRI-BEVELED TIP - The lancets triple sharpened needles, minimizes skin trauma and discomfort
•     GAMMA STERILIZED - The Care Touch Lancets are gamma sterilized for a long shelf life
•     PAIR WITH CARE TOUCH LANCING DEVICE - Our lancing device is a best seller. It has 10 depths to choose from and is good for finger and alternate site testing. These lancets are compatible with most lancing devices. It is generic for Microlet Lancets
•     CARE TOUCH DIABETIC SUPPLIES - Check out our alcohol pads, pen needles, testing kits and more for all your diabetic supplies.

Importance of capillary blood sampling

Capillary blood sampling and its relevance to obtain correct hemoglobin measurements

Capillary blood sampling (fingerstick) is being increasingly used around the world due to the increasing availability of portable hemoglobin analyzers at the point of patient care.

Considering that 25% of the world population is affected by anemia, with a much higher prevalence in developing countries, hemoglobin analysis is the most frequently performed test in hematology. This test is also used routinely by blood collection services (blood banks) to ensure safe donation. At the same time, hemoglobin (Hb) values ​​are among the most likely to be affected by pre-analytical errors, so to avoid generating misleading hemoglobin results, health personnel who draw blood must adhere to blood collection techniques. Strict and standardized blood tests to ensure accurate and consistent results that are comparable to laboratory techniques.

Why is it important to have good capillary blood collection procedures for hemoglobin testing?

• The use of capillary sampling is increasing worldwide as the use of diagnostic tests develops at the point of patient care
• Hemoglobin is the most frequently performed test in point-of-care hematology
• Hemoglobin results are prone to being affected by pre-test errors

Taking capillary blood sample performed incorrectly is the most common reason leading to inaccurate results hemoglobin at the point of patient care

• Understand the common causes of pre-analytical errors
• The variability in reported hemoglobin values ​​can be caused by a series of physiological factors such as dehydration, smoking habits or altitude, and can be significantly affected by pre-analytical errors arising due to an incorrect capillary blood collection technique. Here are some of the most common sources of error that healthcare personnel should be aware of.
• Correct lancet option : The lancet must be of minimum dimensions so that when performing a puncture it guarantees an adequate blood flow. For adults, a depth of 1.85 to 2.25 mm is recommended. The thickness of the lancets should be 21G , which guarantees a blood volume range of 75 - 125 microliters
• Correct selection of the puncture site : The middle or ring finger should be used, ideally from the non-dominant hand, as they are generally less callused and less sensitive to pain compared to the index finger or thumb. The thumb should also be avoided due to its pulse (arterial presence). In the little finger, the distance between the surface of the skin and the bone is too small. The puncture should be done slightly off-center from the central fleshy part of the fingertip, near the side where the skin is thinner with fewer nerve endings and less pain sensation, but not on one side of the finger. Selecting the correct finger and puncture site will ensure consistent good blood flow and minimize pain for the patient.
• Cleaning, disinfection and drying : Cleaning and disinfection of the puncture site is essential to remove any potential contamination that could affect the test or put patient safety at risk. The puncture site should also be thoroughly dried, after cleaning, to remove any residual alcohol solution that will dilute the blood sample and cause false low readings.
• Applying too much pressure around the puncture site : The finger can be gently massaged before and after puncture to stimulate blood circulation, but not past the first knuckle. Maintaining light pressure when drilling ensures effective penetration. However, the finger should not be pressed too hard as this will push fluid from the tissue into the blood and cause false low readings.

The importance of time and blood flow
Another key factor influencing hemoglobin measurement is capillary flow. Typically for hemoglobin, the first 1-3 drops after puncture show a greater degree of variability in hemoglobin concentration, regardless of the analytical device used for the test. It is for this reason that these first drops of blood must be discarded.

Generally, the highest precision is achieved from the fourth drop after puncture, when good capillary flow is achieved over a period of 30-45 seconds. Blood draws obtained after this time may result in inaccurate hemoglobin results.

The most important factor to reduce pre-analytical errors is the presence of a free spontaneous blood flow, especially since neither the size of the drop nor the moment of taking after the puncture are well defined and the manufacturer's recommendations on this subject vary.

A step-by-step guide to capillary blood sampling best practice
The following steps demonstrate how to collect an appropriate capillary blood sample to ensure accurate hemoglobin measurements at the point of patient care. :

• Wash your hands well and put on tight-fitting gloves (they do not need to be sterile). Make sure that all items for capillary blood sampling and testing are available and within easy reach.
• Select the middle or ring finger, ideally the non-dominant hand. The patient should not wear a finger ring as it can obstruct blood circulation.
• Ensure that the patient's hand is warm and relaxed and that the patient is comfortably seated. Puncture should be done slightly off-center from the fleshy portion, near the side of the fingertip.
• Disinfect and completely dry the puncture site. Alcohol can dilute the sample. Dry well before taking.
• Gently massage finger towards tip to increase blood flow. Avoid passing the first knuckle.
• Make the incision on the fingertip side, palm up, to facilitate filling of the hemoglobin cuvette. Apply only light pressure towards the fingertip until a drop of blood appears. It may take a few seconds after the puncture for blood flow to begin.
• Wipe off the first 2-3 drops and make sure there is a free flow of blood before filling the cuvette. Stop holding your finger when wiping a drop.
• Make sure you have a drop of blood large enough to fill the cuvette. Fill the bucket completely in one go. Avoid air bubbles. Always refer to the instructions for use provided by the manufacturer of the hemoglobin analyzer.

Venipuncture

It is the collection of blood from a vein. In most cases, it is done for laboratory tests.

How the test is performed
Most of the time, the blood is drawn from a vein located on the inside of the elbow or the back of the hand.

• The site is cleaned with a disinfectant (antiseptic).
• An elastic band is placed around the upper arm to apply pressure to the area. This causes the vein to fill with blood.
• A needle is inserted into the vein.
• The blood is collected in an airtight vial or in a tube attached to the needle.
• The elastic band is removed from the arm.
• The needle is removed and the site is covered with a bandage to stop the bleeding.

In infants or young children, a pointed instrument called a lancet may be used to puncture the skin and cause it to bleed. Blood is collected on a slide or test strip. A bandage may be placed over the area if there is any bleeding.

Preparation for the exam
The steps you need to take before the test depend on the type of blood test you are having. Many tests do not require special measures.

In some cases, your healthcare provider will tell you if you need to stop taking some medications before doing this test or if you need to go fasting. Don't stop or change your medications without talking to your provider first.

How the test will feel
You may feel slight pain or sting when the needle is inserted. You may also experience some throbbing at the site after the blood is drawn.

Reasons the test is done
Blood is made up of two parts:

• Liquid (plasma or serum)
• Cells

Plasma is the liquid part of the blood in the bloodstream that contains substances such as glucose, electrolytes, proteins, and water. Serum is the liquid part that remains after blood is allowed to clot in a test tube.

Blood cells include red blood cells, white blood cells, and platelets .

• Blood helps move oxygen, nutrients, waste, and other materials through the body. It also helps control body temperature, fluid balance and acid-base balance of the body.

Tests done on your blood or parts of it can provide important clues about your health to your provider.

Normal results
Normal results vary according to the specific type of exam.

Meaning of abnormal results
Abnormal results also vary according to the specific test.

Alternative names
Blood collection; Phlebotomy