SPECIAL MESSAGE: WOMEN CARE WITH DIABETES

ELDERLY WOMEN

1)      Never miss a dose of your medication

2)      Visit your doctor regularly to screen for diabetes complication, cognitive dysfunction, fall risk.

3)      Take time to look at your feet every day for any red patches. If you have sores or blisters, consult your doctor.

4)      Have yearly eye exams. Finding and treating eye problems early may keep eyes healthy.

5)      Monitor your blood sugar regularly to check if the blood sugar levels are high or low.

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PREGNANT  WOMEN

1)      Check blood sugar levels regularly. Talk to your doctor to know the frequency of testing.

2)      In pregnant women with pre-existing diabetes, insulin shots are essential for blood sugar level control.

3)      If insulin is recommended, please take it without fail

4)      Check with your doctor for right drugs and which medicine to be avoided

5)      Follow the meal plan given by your dietitian

6)      Eat a balanced diet and stay active. Aim for 30 minutes of activity 5 days of the week

WORKING  WOMEN

1)      Start the workday off right, do not skip breakfast

2)      In busy times, plan your lunch and snacks at the beginning of the week and avoid junk foods

3)      While travelling, carry a backpack that contains blood sugar meter, emergency snacks, medicine, a water bottle

4)      Monitor your blood sugar levels regularly, to check for any hypoglycemia symptoms

5)      Stay active, break the prolonged sitting habits.

 

HOUSEWIVES

1)      If  you  do not have time, create a reminder or alarm system for when to take diabetes medicines

2)      Eat meals at the same time every day, with healthy snacks in between-or several smaller meals throughout the day

3)      Follow up your doctor for regular skin checks and foot assessments to avoid any complications

4)      Stay active, Perform household activities such as gardening, cleaning, grocery shopping, playing with kids.

DIETARY RECOMMENDATIONS

Healthy Meal Plate

Non-starchy vegetables

Fats & Oils

Starchy foods

Add a glass of non-fat or low fat milk

Protein

Add a piece of fruit or a ½ cup of fruit salad

EAT SMALL AND MORE FREQUENT MEALS

FOODS TO EAT

1)      Plenty of fruits and vegetables

2)      Low fat dairy products

3)      Good fats such as vegetable oils

4)      Healthy snacks such as unsalted nuts and low fat yoghurts

5)      Lean meat

FOOD TO AVOID

1)      Processed meat

2)      Baked foods such as cookies

3)      Sweetened juices & beverages

4)      Salty processed food

EXERCISE RECOMMENDATIONS

Brisk walking

Light jogging

Cycling

Swimming

Leg extensions or overhead arm stretches

Strength exercises

Exercise 30-45 minutes on all days of the week or at least 150 minutes/week