Healthy at Heart FEELING GOOD. Reduce Your CV Risk. It s Not Just Your Body. It s Your Outlook, Too. Issue 3

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1 Issue 3 Healthy at Heart Reduce Your CV Risk FEELING GOOD It s Not Just Your Body. It s Your Outlook, Too. Inside: Tips for staying active and feeling good all over Speak to your healthcare provider before you begin any kind of exercise plan. Healthy at Heart is an educational program provided by Pfizer Inc.

2 CONTENTS Welcome to Issue 3 In previous issues, you ve learned about heart health and food. Now it s time to set something else in motion you. In this issue, you ll find out why staying active is important for your body and your diabetes. You ll read about staying safe while you stay active. You ll learn about some common conditions that can affect your outlook. And you ll learn 3 Get Moving 4 Playing It Safe how you can stay on top of them. On the back page, you ll even find an activities record you can complete. It will help you set goals and stay motivated. All of this may help you manage your diabetes. Welcome to Issue 3. 5 Making Progress 6 Feeling Good All Over 7 Keeping in Check 7 Looking at Your Feet 8 Lifestyles: Get Ready Get Set Go PG. 2

3 EDITORIALS MAIN FEATURE WELCOME Get Moving Staying active can help you stay on top of your diabetes What can staying active do for your diabetes? A lot, actually. Staying active on a regular basis can affect diabetes in more ways than you might think. It helps decrease your blood sugar. It may help improve your mood. And if you work out with a friend, it might even give your social life a lift. Research has found that staying active has other important benefits, too. It may: Help your body use the insulin you make, or the insulin you take, effectively Improve your blood flow Lower your blood pressure Help decrease your risk for heart disease and stroke Now that you know, go! The more you move, the more you can help control your diabetes. More than just exercise When you think of being active, exercise is probably the first thing you think of. But lifting weights and jogging are not the only ways you can stay active. You ve got some choices. And you can have a good time, too. Walk around while you talk on the phone. Keep in touch with your family and friends and burn a few calories while you chat. Play with the kids. Children and adults can have fun together. They ll enjoy the attention. And you may feel like a kid again yourself. Dance. Dancing is a good way to get on your feet and stay on your toes. Double the fun by dancing with a partner. Take your dog for an extra walk each day. Explore your neighborhood or a local park. Your pet might make some new friends. You might, too. Swim like a fish. Swimming is great exercise. Make a splash by taking a water aerobics class. Speak to your healthcare provider about what activities are safe for you before you begin any kind of exercise plan. PG. 3

4 MAIN FEATURE Playing It Safe Get clearance first Once you make up your mind to get moving, talk to your healthcare provider. He or she can tell you which activities may be safe for you. Ask for help creating your personal activity plan. And ask what effect your medicines may have. Some diabetes medicines can cause low blood sugar during exercise. Know the ups and downs of your blood sugar level Blood sugar can affect exercise. And exercise can affect blood sugar. If you use insulin, test your blood sugar before and after you exercise. Any time you exercise for more than an hour, test it during your routine, too. Sometimes you need to eat a snack before you exercise. Or in the middle of the exercise routine if it is a longer workout. The best time to exercise is when your blood sugar level is: Above 100 Below 240 Exercise safety tips To avoid dehydration, drink water before, during, and after your routine Take food or sugar tablets with you if you are at risk for low blood sugar Carry medical ID at all times PG. 4

5 EDITORIALS MAIN FEATURE WELCOME Making Progress Keep track of your progress Based on your healthcare provider s advice, make a plan. Write it down. Stick to it as much as you can. Some people enjoy keeping a record of their activities. Is it a good idea for you? Well, by keeping a record you can: Record what exercise you did each day Describe how long you did it Determine how exercise affects your blood sugar Follow your progress over time Measure your success in sticking with your plan Keep your chin and your spirits up Many people find that exercise plans are hard to follow at first. Don t feel badly if it s hard for you, too. You may fall a little short one day. But remember, your health is a long-term goal. You ll have other chances to keep up with your routine. And you can keep up with it! By reading this, you have already taken your first step in learning how to manage your diabetes with exercise. The more, the merrier Some people like to exercise with a friend or family member. Why not try it? Plan an activity with someone you know. You may find you re more likely to follow through. If you plan an activity you both enjoy, it may even become a habit. Pat yourself on the back Don t forget to reward yourself for meeting your goals! You deserve credit for your hard work. Stay motivated by planning a reward in advance. Speak to your healthcare provider about what activities are safe for you before you begin any kind of exercise plan. PG. 5

6 MAIN FEATURE Feeling Good All Over In body Sexual health It may not be easy to talk about, but it s true. Diabetes can affect your sexual health. At least half of men may be affected. Up to 35% of women may be affected, too. Diabetes can affect men by causing erectile dysfunction, or ED. When men have ED, they have problems with their erections. Men with diabetes: Are 3 times more likely to have ED May get ED at a younger age Peripheral neuropathy Your nerves are important. They send messages to and from your brain about pain, touch, and temperature. Nerve damage is a problem for about 50% of people with diabetes. Peripheral (puh- RIF-uh-rul) neuropathy (nur-op-ah-thee) is the most common type of nerve damage for people with diabetes. It occurs when nerves that carry signals to the hands and feet are damaged. If your peripheral nerves are not working well, you may be having problems with your hands and feet. Some symptoms include: Tingling or burning feet Painful feet Hot or cold hands and feet Numb or weak feet Open sores on feet or legs If you have any of these symptoms, see your healthcare provider. If you have nerve damage, you may need treatment. and in mind Everyone feels sad at times. But if you ve been feeling down for more than 2 weeks, you might be depressed. Depression is 3 times more common in people with diabetes than in other people. With depression, there are many causes. How can depression affect your diabetes? It can impact your outlook It can impact your efforts to manage your blood sugar It can raise your blood sugar It can cause other complications, too How can you know if diabetes is affecting your overall health? No matter how personal, discuss any problems you are having with your healthcare provider. If you have ED, nerve damage, or depression, there are medical treatments that may help you. Talk to your healthcare provider about whether treatment is right for you. PG. 6

7 EDITORIALS TEST TIME WELCOME Keeping in Check Test How often Goals* Blood sugar To be done at home, as directed by healthcare provider A1C Every 3 months Less than 7.0% Before a meal: 90 to 130 mg/dl After a meal: less than 180 mg/dl Blood pressure Every routine diabetes visit Less than 130/80 mm Hg Cholesterol At least every year LDL: less than 100 mg/dl HDL: greater than 40 mg/dl Triglycerides: less than 150 mg/dl Microalbuminuria (my-crow-al-byoo-minyou-ree-ah) (urine test) Every year Normal reading: less than 30 µg/mg creatinine Eye exam Every year Prevent or delay diabetes-related eye problems (retinopathy) Foot exam To be done at home and every routine diabetes visit. Comprehensive exam every year Prevent or delay foot ulceration and other serious foot problems *Based on American Diabetes Association recommendations. Talk to your healthcare provider about what goals are right for you. The target number for A1C may vary, depending on the type of test your healthcare provider s laboratory uses. Your Tests Explained A foot exam can tell a lot about your diabetes Too much blood sugar can cause problems for your feet: Nerve damage that causes you to lose feeling in your feet Poor blood flow that causes cuts to take longer to heal Looking for early signs of these problems can help stop them from becoming serious. That s why your healthcare provider will check your feet at every visit. Once a year, you ll get a full foot exam. There s a lot you can do for your feet, too. Check them every day. A good time is after you bathe. Call your healthcare provider right away if you see: Changes in the skin or toenails Swelling Sores PG. 7

8 LIFESTYLES Get Ready Get Set Go Now that you know more about staying active, it s time to make a plan. Fill out the sections below before you get started. Refer back to them whenever you like. It may help you stick to your guns and your goals. Good luck! My exercise goal: How I ll reward myself when I meet my goal: Three activities I d like to try: Three activities my healthcare provider has approved for me: Days of the week I will exercise: Time of day that s best to exercise: People I d like to exercise with: Special instructions from my healthcare provider: Sample activities record To help track your progress, record your activity each time you exercise. Write whatever will be most useful for you. For just one example, see the sample below. Mary Smith s activities Monday Walked to the park at 11:00 AM. Walked for about 30 minutes, with a rest in the middle. Tuesday Swam at the pool at 11:00 AM for 15 minutes. Walked home from the pool with Joe. Wednesday Blood sugar above 300 so I did not exercise today. I ll try again tomorrow. Thursday Walked to the food store and back at 10:30 AM. Walked to the food store again at 1:15 PM. (I forgot to buy salad.) I am halfway to my goal! NN Pfizer Inc. All rights reserved. Printed in USA/March 2008

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