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Here are some action steps to help you manage your diabetes. Ask your provider or diabetes educator to help you.

Make certain to check your blood sugar at home the way your provider or diabetes educator showed you to do it.

•  When you’ve a problem, tell your provider or diabetes educator.

Follow your diabetes food plan.

•  Be certain to eat less fat and less salt.

o  Be certain to use herbs and spices to add flavor to your food.

o  Make certain to eat lean meats, poultry and fish. Cut off any fat or skin.

o  Make sure to pick low-fat cheeses and dairy products.

•  Be sure to eat more fiber.

o  Be sure to choose whole grains, fruits, vegetables and beans.

•  Prevent foods and drinks high in sugar/sweeteners.

Be physically active every day.

•  Make activity part of your daily routine.

Stay at a healthful weight.

•  When you need help, ask your provider for assistance.

Be certain to take your medicines as prescribed.

•  When you’re not sure how much to take or when to take your medicines, ask your provider or diabetes educator.

Tell your provider about over-the-counter medicines.

•  Tell provider or pharmacist about any non-prescription medicines, vitamins or herbal supplements you take.

Be certain to check your feet every day.

•  Be sure to look for cuts, blisters, red spots and swelling. Call your health care team or telephone advice nurse about any sores that won’t heal. If you can’t see your feet, have somebody else check them.

Make sure to keep your appointments.

•  Make sure to keep your appointments with your provider and the lab.

Taking care of your diabetes is like taking care of your car…practice routine maintenance.

Taking care of your diabetes can seem overwhelming.  It does not need to be.  Knowing your ABC’s and your ABC targets can help.

Hemoglobin A1C  

o  the A1C test is a blood test for your diabetes.  It shows what your blood sugars have been for the previous 2 – 3months.  It tells your provider when your diabetes treatment plan is working.  the better controlled or decrease your daily blood sugars are, the decrease your A1C will be.  High A1C’s over time increase your chances of developing complications from your diabetes.

o  the A1C blood test is done about 2 times a year.

o  the A1C goal for most individuals  with diabetes is less than 7.  

o  Ask your provider what YOUR A1C goal is. _______________

Blood Pressure

o  High blood pressure or hypertension makes your heart work harder.  High blood pressure over time increases your risk for heart attack, stroke or kidney disease.

o  Your blood pressure must be taken at every visit.

o  the blood pressure (BP) goal for most individuals  with diabetes is 130/80 or less.

o  Ask your provider what YOUR blood pressure (BP) goal is.  __________

Cholesterol  

o  Elevated cholesterol levels, particularly your LDL (bad) cholesterol, could cause  your blood vessels to narrow and harden.  High levels can lead to buildup and clog your blood vessels.  Over time, this could cause  a heart attack or stroke.

o  the cholesterol blood test is done at least 1 time a year.

o  the LDL cholesterol goal for most individuals  with diabetes is                     less than 100.

o  Ask your provider what YOUR LDL cholesterol goal is.  __________

When we’re feeling warm/hot, we perspire.  The perspiration evaporates and that authorizes our bodies to cool. If our bodies do not cool correctly or cool enough, we can feel and become ill. Here are some things we can do to help stay cool.

o  Dress for it. Wear lightweight, loose-fitting and light colored clothing. Wear a hat with a brim or use an umbrella to help block out the sun.

o  Protect yourself. Don’t get too much sun. Wear sunscreen. Wear sunglasses. Avoid being outdoors during the summit sun hours 10 am – 4 pm.

o  Drink up. That would be plenty of water. Drink even when you do not feel thirsty. Water or ’sports’ drinks are beneficial. Do not drink alcoholic or caffeinated beverages in the warm weather – they are able to cause dehydration.

o  Make certain to eat small meals and eat more often. Make certain to eat cool foods such as salads. Prevent hot and heavy foods. Attempt to limit high protein foods. These can increase your metabolic (internal body) heat.

o  Slow down and take it easy. Attempt to avoid strenuous activity. When that’s not possible, then do it during the coolest part of the day, generally 4 am-7 am.

o  Make sure to take a break. Make sure to take regular breaks in the shade or cool area when it is hot.

o  Stay indoors. When possible, stay indoors and spend more time in air conditioned places. Find a cooling center. Move your exercise indoors. Walk the air conditioned malls.

o  Make sure to keep the shades down and blinds closed. Blocking out the sunlight will keep indoor temperatures cooler. Do a minimum of cooking. Make sure to use the oven only if absolutely necessary.

o  If you take medications, talk to your pharmacist. Ask if you need to be extra careful during the warm weather.

The warmer weather brings us outdoors and brings some unwanted “guests”. Here are some helpful hints to protect against mosquito bites.

Mosquitoes and the West Nile Virus

Mosquito bites could make you itch. Normally, they are not worrisome. A bite by an infected mosquito can lead to West Nile Virus infection. For the elderly and persons with compromised immune systems, the West Nile Virus could be dangerous. West Nile Virus is more common in the summer and early fall.

Here are some ways to protect yourself –  

o  Apply insect repellant. Make certain to use a repellant that contains DEET to exposed skin. Read and follow the product’s instructions before use.

o  Wear long-sleeves, long pants and socks when spending time outdoors.

o  Spray your clothing with an insect repellant that contains DEET.

o  Make certain to take additional care during the early morning and early evening. These are mosquitos’ summit biting times.

o  Make sure to get rid of standing water. Discard flower pots, buckets or other items that can hold water. Clean bird baths at least weekly.

o  Make sure to check screens. They ought to fit windows and doors. Think about installing new screens and repairing screens when they’ve holes.

Protect others –  

Report dead birds to local authorities, like the local health department. Dead birds may  be a sign that West Nile Virus exists in your neighborhood. Don’t touch a dead bird with your bare hands.

Notify your primary care provider when create flu-like signs, fever, skin rash and muscle weakness after a mosquito bite.

Do you know what your blood pressure (BP) numbers are? Almost 1 adult out of every 3 has high blood pressure (BP) – hypertension.  The rate is higher for African American Citizens.

High blood pressure (BP) lasts a lifetime. So does managing high blood pressure.

Here are some things you are able to do to improve your blood pressure control.

•  Be sure to take your blood pressure medicines.

o  Know their names and take them as directed.

o  Refill your medicines before they run out.

o  Do not stop taking your medicines unless you are told to. When you have problems or side effects from your medicines, call your provider.

o  Know your blood pressure goal.

o  Make sure to keep track of your blood pressure – write it down, keep a log.

o  Make certain to keep your appointments.

•  Be sure to maintain a healthful weight. When you’re overweight, losing as little as 10 pounds can reduce your blood pressure. Consult with your healthcare team for additional information about weight management.  

•  Make sure to eat a healthful diet. Using the DASH (Dietary Approaches to Stop Hypertension) consuming plan can help lower blood pressure. DASH focuses on consuming more fruits, vegetables, and low fat or fat-free dairy products.  The DASH consuming plan is low in cholesterol, saturated fat and sodium or salt. http – //www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

•  Be certain to get physically active. Aim for . hour of activity most days of the week. Make activity part of your day. For  instance –  take the stairs, park further away from the entrance or go for a walk.

•  Limit alcohol. Men should’ve no more than 2 drinks per day and women no more than 1. One drink = 12 oz of beer or 5 oz of wine or . oz of liquor.

Managing your high blood pressure (BP) takes effort.   You and your health are worth it..

Did you know?

Each year, more than 46,000 adults die or get ill from illnesses that could’ve been avoided with a vaccine. Children aren’t the only ones who need to get shots. Adults need them too.

All vaccines protect you from getting illnesses. For some conditions that are easily spread vaccines also protect others around you from getting illness.

Vaccines are one of the most important accomplishments of the past 100 years.

No one in the U.S.  has smallpox or polio anymore because of vaccines. and very few children get measles, diphtheria, or whooping cough anymore.

Do vaccines (shots) make you sick?

Sometimes, after a shot, you might feel a little pain where the needle went in. Sometimes, you can have a mild fever the next day. More serious reactions are rare.

The good things that come from vaccines are much more important. By getting the shots your physician recommends, you are able to be protected from many illnesses.

•  Flu shots –  Adults age 50 and older, and some younger adults, should get a flu shot every year.

•  Tetanus shots –  Be certain to get one every 10 years to protect yourself from this illness, also known as lockjaw.

o  When you are between 19 and 64 years old, get one dose of Tdap, a special form of the tetanus vaccine, to help protect you against whooping cough.

•  Pneumonia shot –  Adults ought to get the pneumonia shot when they turn 65. Younger adults who have heart, lung, liver or chronic kidney illness, diabetes, sickle cell illness, or have a weakened immune system should also get the pneumonia shot.

•  Other vaccines like Hepatitis A, Hepatitis B, MMR, Shingles and HPV may also be recommended for you. Make certain to check with your physician.

Some of the reactions to a traumatic event include –

o  Numbness

o  Shock

o  Extreme sadness and/or crying

o  Irritability

o  Difficulty concentrating

o  Having bad dreams about the event

o  Unexplained aches, pains, fatigue, decreased energy

o  Changes in your appetite

o  Changes in your sleep

These reactions are normal, but if these reactions –

o  last longer than a couple of weeks

o  start to interfere with daily life

or

o  when you find that you are abusing alcohol or illegal drugs

o  are having  thoughts of suicide or death

they may  be symptoms of a more serious depression.

Depression is an disease and is treatable.  Most individuals  respond to treatment.  They feel better and are able to bring their lives back into balance.

Be watchful to changes in your feelings and moods.  Allow yourself time to heal and feel free to seek assistance.  This may include medications, talk-therapy and colleague support.

Things you can do for yourself ~

o  Be certain to get help for yourself when you need it.

o  Do not try to rush your recovery, allow yourself time.

o  Request support from individuals  you trust.

o  When the event is prominent in the news, limit your exposure to it.

o  Seek out and become a member of  support group.

o  Be sure to keep to your daily routine.

o  Stay physically active.

o  Avoid making major decisions.

o  Avoid using alcohol or illegal drugs as a way to deal with the stress.

o  Spend time doing things you enjoy.

o  Continue to take prescribed meds.

Things you are able to do to help others ~

o  There’s no right or wrong way to feel.  Friends and family members may react with different emotions.

o  Provide support and companionship.

o  Prevent telling somebody to “get over it”.

o  When somebody is in need of help, assist them in getting that help.  Make an appointment for them, drive them or escort them to the appointment.

o  All comments about suicide should be taken seriously.   When you believe the person is in immediate danger of harming him/herself, call 911.

Don’t forget, everybody responds to a traumatic event differently.  There is no right or wrong way to feel.

o  When you, your family or friend are having a hard time dealing with the traumatic event – get help.

o  If you think that you, your family or friend is developing depression – get help.  

o  Depression is a treatable illness.

Skin cancer is the most common type of cancer diagnosed. Yearly there are more than 1 million diagnoses of skin cancer.  The number of skin cancers continues to rise.

Exposure to the sun’s ultraviolet rays causes most skin cancers. It is not easy to avoid sunlight, but there are things we are able to do to protect ourselves. Here are some of them.

•  Limit the amount of direct sun exposure during the middle of the day (10 am – 4 pm). This is when the intensity of the sun’s rays is the strongest.

o  Seek shade whenever you can.

•  Wear clothing to protect your skin, for instance long-sleeves and long-pants.

o  Dark colors protect more than light colors.

o  Tightly woven fabrics protect more than loosely woven fabrics.

o  Dry fabric protects more than wet fabric.

o  Wear a hat – Ideally, wear a hat that has a broad brim, at least 2 -3 inches all the way around. It will protect your neck, ears, eyes, forehead, nose and scalp.

•  Make certain to use a sunscreen with an SPF of 15 or higher.

o  Apply generously and thickly on all skin that’ll be exposed to the sun.

o  Apply at least 20 – 30 minutes before going outdoors.

•  Reapply every 2 hours.

•  Reapply after swimming.

•  Reapply if you’re sweating.

o  Be certain to use lip balm that contains sunscreen.

o  Don’t forget to use sunscreen even if it is overcast or cloudy.

•  Wear sunglasses – Wrap around sunglasses offer the most protection.

o  Sunglasses should have 99% – 100% absorption.

Moderate alcohol use

For adult women and men over the age of 65, moderate alcohol use is no more than 1 drink a day. For adult men younger than 65, it’s no more than 2 drinks per day.

A standard drink is

o  12 ounces of regular beer

o  8 to 9 ounces of malt liquor

o  5 ounces of table wine or

o  1.5 ounces of 80-proof spirits

Drinking and driving

You don’t need to drink much to influence your driving ability. As little as 1 drink can increase your risk of a crash.

Medications

Drinking alcohol and taking medicines can cause  problems. These include prescription medicines for anxiety, depression and pain. You should not drink alcohol when you are taking over-the-counter medicines for colds and allergies.

Social and work issues

The potential for problems increases with the amount you drink. Alcohol use can cause  problems at home, with friends and at work. It can cause  strained relationships, absence or lateness to work which can lead to other problems.

Alcohol related birth defects

Drinking alcohol when you are pregnant or attempting to get pregnant may cause  problems for your unborn baby. These problems will last a lifetime. They include problems with learning and behavior.

Long term health problems

Many medical problems can result from drinking over a long period of time. Women tend to develop alcohol related medical problems earlier than men. Nearly 2 million American Citizens have liver disease as a result of drinking.  The risk for heart disease, high blood pressure (BP) and some kinds of stroke increases. There’s a strong link between colorectal cancer and cancer of the esophagus, mouth, throat, larynx, and drinking.  The long-term drinking of alcohol can lead to inflammation of the pancreas.  The pancreas produces insulin. Insulin assists to regulate blood sugar.

If you need help to stop drinking, talk to your health care team about getting help.

Every year more than 36,000 people  in the United States  die from the flu. In fact, complications from the flu send more than 225,000 people  to the hospital every year.

What’s the flu?

The flu (influenza) is one of the most severe illnesses of the winter season. It spreads easily from one person to the next and causes fever, chills, cough, sore throat, muscle aches and fatigue.  The flu may be life-threatening, in particular for older adults.

The #1 way to protect yourself and others from the flu is by getting vaccinated.

You will not get the flu from being vaccinated.

You ought to get vaccinated against flu if you –  

•  Are 50 years of age or older

•  Have chronic heart disease, lung disease, kidney disease or diabetes

•  Have a weakened immune system, caused by medicines, HIV, or AIDS

•  Have any condition that makes it hard to breathe or swallow

•  Are a woman who will be pregnant during flu season

•  Live in a nursing home or long-term care facility

•  Are a health care worker

•  Live with somebody who’s chronic heart, lung, kidney disease, diabetes, a weakened immune system or a condition that makes it hard to breathe or swallow

•  Live or care for children younger than 5 years of age or adults older than 50

When you get the flu shot your skin may  be sore or red where the needle went in. You may also have some fever and aches.

After vaccination, it takes about 2 weeks for you to have protection from the flu.

Consult with your health care team about when they’ll be giving flu shots.