Tag Archives: Gretchen Stelter

Diabetes and foot care

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By Gretchen Stelter, Michigan State University Extension

 

There are many complications that accompany diabetes. Most of us just worry about what we eat and our blood sugar level, but a person with diabetes, you may run the risk of getting foot ulcers. To avoid this complication, you must check your feet daily. Foot ulcers are sores generally on the bottom of your feet in a weight bearing area. They are sores that do not heal if unattended to. A further complication of this is that open sores affect deeper tissue which can lead to bone and nerve damage, called peripheral neuropathy. Some of the other issues that come with peripheral neuropathy could be poor circulation and hammer toes. Those that suffer from poor circulation and foot ulcers are most at risk, says Steven Kavros, who specializes in vascular wound care at the Mayo Clinic.

 

With poor circulation, you may not feel an ulcer on your foot, therefore it is extremely important to self-examine your feet daily. If unattended, these sores will become worse and major health risks may become a factor. See a doctor and don’t let the wound go for days without care.

 

To control the wounds and the development of wounds, a person with diabetes must be proactive and monitor:

  • blood sugar levels,
  • kidney disease,
  • eye disease,
  • weight,
  • smoking,
  • and alcohol consumption.

If any of the above are out of control, your chances are increased of developing foot ulcers that, left untreated, may lead to amputation.

 

Try these easy steps to prevent wounds:

  • Check your feet daily. Look for blisters or open wounds and, if you have them, see a doctor immediately.
  • Wear the correct shoes. Make sure shoes fit properly to prevent damage if you stub your foot. Cotton socks or those made from natural fibers that breathe are better than socks made of man-made fibers.
  • Take care of your feet. Keep your feet clean and dry them well after cleaning them. Don’t soak your feet for the risk that skin may become easier to tear.
  • Exercise gently. You must exercise to help control your weight and diabetes. It is always important to talk to your health practitioner with regard to the best exercise for your condition.

Take these practices to heart. If the above tips can help prevent you from losing a limb, then it will give you a better quality life!

 

You can find more information about foot care for diabetes through the National Kidney Foundation and the Centers for Disease Control and Prevention. Michigan State University Extension provides education in chronic disease prevention and management.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Manage chronic conditions by making an action plan

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Courtesy Michigan State University Extension

By Gretchen Stelter, Michigan State University Extension

 

One of the best ways to manage chronic conditions such as diabetes, arthritis or Parkinson’s disease is to make a weekly action plan. This will guide you to achieve your health goals. Michigan State University Extension suggests you make sure your action plan has these key ideas:

Make your action plan something you want to do

  • This is your plan, not someone else’s plan for you. Action plans can help you feel better by successfully accomplishing tasks.
  • Your plan is something you think you should do and want to do or achieve yourself. An example is if you hate pool water, you shouldn’t make a goal to swim three times a week.

Pick something you can do easily

  • Ask yourself if your plan is realistic and achievable for you right now. You wouldn’t want to begin walking three miles a day if you have not walked after your knee surgery!
  • If you feel you will fail at this action, then change it so you can succeed. If you do fail at an action plan, usually you will not try again.

Be action specific

  • What is it that you are going to do?
  • How much are you going to do? This can be broken down in minutes or days.
  • When are you going to do it? Be specific.

Plan ahead for possible barriers

  • Ask yourself what might get in the way of achieving this goal. If the weather is bad you may not want to walk.
  • Figure out ahead of time how you will handle barriers, such as plan on walking in an open gym in the evening when the weather is bad.
  • Know who you can call if you need help. You may like to have a partner when you walk.

Celebrate and evaluate:

  • Congratulate yourself on what you’ve achieved.
  • If things went well, the next week you may be able to stretch your goal. Instead of walking a quarter of a mile three days a week, you may walk a half mile four days a week.
  • If things got in your way, find solutions to help get past the barrier. Perhaps walking through a box store three days a week is better than walking in inclement weather. Keep track of your progress. If things get in your way, think of solutions that can help you achieve your goal.

An example of a weekly action plan to get more exercise

What am I going to do? I will start taking a water aerobics class.
How often will I do it? I will do one hour a week.
When will I do it? I will go to the 9 a.m. class every Friday.
What might get into my way? The weather, which may make it challenging to get out of the house in the morning.
What might make doing this easier for me? I will ask a friend to join me; one that has mentioned water aerobics before.

Action plans outline steps you can take to attain a larger health goal. Research shows that such plans are instrumental in bringing about behavior changes in patients. American College of Physicians Foundation gives ideas for some opportunities to use an action plan:

  • Making diet changes
  • Quit smoking
  • Increase physical activity
  • Reducing stress
  • Improving sleep habits

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Active living and diabetes

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Walk Your Pet — Pets love to go outdoors, even on miserable weather days.

By Gretchen Stelter, Michigan State University Extension

 

The Centers for Disease Control and Prevention recommends physical activity to help control type 2 diabetes. This does not mean you have to endure more workouts, but incorporating activities into your daily routine will help. As always, talk to your health care provider before you change any daily routine that may affect your diabetes.

 

Focus on Movement: Forget the term exercise and replace it with movement. Thirty minutes of movement in 10-minute blocks is great. So, how can you do this?

  • Stroll With a friend: Time passes quickly as you strike up a conversation while walking.
  • Clean Your Home: To boost your calorie burn, dust, vacuum or scrub floors, to music: this will make you move faster and enjoy the chores more.
  • Walk Your Pet: Pets love to go outdoors, even on miserable weather days. Many times, they will take you on a nature adventure!
  • Gardening: You will use muscles you are surprised you have with all the digging, watering and stretching. Keep using them and as time goes by the muscles will not hurt.
  • Parking: If safe, park in the space furthest from the building. Those extra steps definitely add up!
  • Track Your Steps: Many phones have “FIT” apps on them or find a pedometer. You will feel more motivated as those steps add up and you will find you have a little completion with yourself.
  • TV Time Movement: During every commercial break get up and move. Stretch, dance or walk around the house. Do jumping jacks or march in place while watching the commercial. In one hour of TV you can accomplish 20 minutes of movement!

Everyone wants to be healthier. “Exercise and controlling your weight will help. If you have a goal to lose 5 percent of your body weight, this 5 percent will reduce health risks that are factors with diabetes such as heart disease, high blood pressure, and the action of insulin.” According to the CDC, you not only will have the above health benefits, but also the energy to do more activities.

 

With the onset of spring, try new activities. The fresh air, walking, visiting with friends and spring-cleaning will give you a new positive attitude and help control your diabetes.

 

This article was published by Michigan State University Extension. Reprinted with permission. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888.678.3464).