Diabetes and cardiovascular disease are closely linked, affecting millions. Regular monitoring of glucose levels is crucial for effective diabetes management. Continuous glucose monitoring (CGM) devices can provide insights, such as Time in Range (TIR), which indicates the time in a day glucose levels stay within a specified range. A 10% increase in TIR can reduce the risk of abnormal carotid artery thickness by 6.4%. Therefore, achieving a greater TIR is essential for maintaining cardiovascular health. Dr Bipul Choudhary, Endocrinologist, Nemcare Superspeciality Hospital, Guwahati said, “In India, many people living with diabetes are reporting heart-related complications. It is also extremely concerning that the rise of these complications is being observed across younger demographics. Poorly managed diabetes can lead to rise in cardiovascular disease risk factors like high blood pressure, bad cholesterol, and high triglycerides. Therefore, it is extremely important for people to take extra care and follow preventative steps to avoid glucose fluctuations. Embracing a heart healthy diet, consistent exercise and regular glucose monitoring devices like CGM, are few of the vital measures one can adopt.”
Here are 5 simple steps people living with diabetes can take to keep an eye on their health:
1. Have a heart-healthy diet: Maintain a heart-healthy diet by avoiding saturated and trans fats that can increase cholesterol levels. Avoid foods like butter, red meat, and full-fat dairy products, and trans fats in partially hydrogenated oils. A healthy meal plan with lean proteins, whole grains, colorful vegetables, and healthy fats like nuts and seeds can improve health.
2. Regularly monitor blood sugar levels: Regularly monitor blood sugar levels using real-time tracking tools like FreeStyle Libre. Maintaining an optimal glucose range of 70-180 mg/dl for at least 17 hours a day can effectively control diabetes and heart disease risk.
3. Regular exercise: Regular exercise is crucial for reducing heart disease risk and managing diabetes. Addressing obesity, hypertension, and high cholesterol levels through exercise and minimizing sitting time can lead to a healthier lifestyle, requiring at least 150 minutes of moderate-intensity activity weekly.
4. Say no to smoking and drinking: Quit smoking and drinking to reduce diabetes-related heart disease risk. Smoking damages blood vessel linings and accelerates artery narrowing. Lower alcohol intake to prevent diabetes medication effects and blood sugar levels. Excessive drinking can increase blood pressure and weaken heart muscles. Consult a doctor for alcohol limits.
5. Stress management: Stress can lead to insulin resistance, high blood pressure, and increased risk of heart disease. To manage stress, engage in enjoyable activities like music, yoga, or dance, spend time with loved ones, or seek professional help to alleviate stress levels.
