High blood pressure: Diabetes is not limited to just controlling blood sugar. Rather, it affects your entire body, especially the heart and blood vessels. Many people do not know that high sugar levels for a long time cause damage to the nerves and blood vessels. Which is very important to keep the heart and brain healthy. This is the reason why the risk of heart attack and stroke in diabetic patients is many times higher than that of normal people. The good thing is that by taking proper care and small changes in lifestyle, this risk can be reduced to a great extent. Let us tell you about it.

Effect on heart and blood vessels

With the help of insulin, our body converts the sugar i.e. glucose obtained from food into energy. In diabetes, either the body does not produce enough insulin or is not able to use it properly. Due to this, blood sugar increases and gradually starts damaging the inner walls of the veins. The arteries become hard or narrow. Fatty deposits i.e. plaque start accumulating. Blood flow stops due to which blood pressure increases and the heart has to work harder. This can cause heart attack or stroke. Conditions like obesity, high cholesterol and kidney problems are also often found in diabetic patients. Which puts extra burden on the heart.

Due to which the risk increases

According to research published in NIH, the risk of heart diseases increases in diabetic patients due to many reasons. High blood pressure puts constant pressure on the blood vessels. High cholesterol or triglycerides deposit plaque in the arteries. Obesity increases the burden on the heart, especially around the stomach. Smoking damages nerves and reduces oxygen in the blood. Sitting i.e. less activity spoils both heart strength and sugar control. And if any close relative in the family has had heart disease, then this risk becomes even higher.

How to protect heart

If you keep blood sugar under control, it prevents damage to nerves and veins. Regular testing of blood pressure and cholesterol and treatment as per doctor’s advice reduces pressure on the heart and prevents stroke. It is very important to pay attention to diet. Consuming fresh fruits, vegetables, whole grains, lean proteins like fish, pulses and beans and healthy fats like olive oil, nuts and seeds is beneficial. One should avoid salt, sugar and processed food. Gradually even small changes in diet can make a big difference for the heart.

Activities like brisk walking, swimming, cycling or dancing for at least 30 minutes daily strengthen both blood sugar and heart. Keeping weight under control, especially reducing belly fat, has a good effect on both blood pressure and cholesterol. It is very important to quit smoking because it makes the arteries narrow and hard. Benefits start appearing immediately after quitting smoking and blood circulation improves within a few weeks. Stress and poor sleep worsen both blood sugar and blood pressure. In such a situation, meditation, yoga, deep breathing or walking outside can be helpful. If the doctor has given medicines for diabetes, blood pressure or cholesterol, then never leave them. Because many medicines directly protect the heart.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Health tips: Sitting continuously for work in the office can be harmful for health. This thing has come out from a research. Research has also emphasized on taking a break in the middle of work. According to research, office personnel can suffer possible damage due to long -term sitting, which can be up to 80 percent of their functioning.

Increased risk after corona epidemic

This sedentary lifestyle type 2 diabetes, heart disease and some cancers to high blood pressure and increased mortality raises significant health risks. The more worrying fact is that the number of remote workers has been increasing since the corona epidemic, they can be more sedentary than their office counterparts.

Take care when and how to take a break

Madison Hemstra, a research coordinator at Western University at Ontario, Canada, said, “It is not just about sitting too much, but it is also about your way to sit all day.” Hemstra said, “Sitting for a long time can increase the risk of negative health consequences.” In the study published in Journal Translational Behavioral Medicine, it has been found out when and how to take a break.

Wake up every hour and walk a little

Participants were divided into two different groups, which were given the freedom to choose their favorite strategies to reduce seating time (‘choice’ group) and who were assigned strategies without any option (‘no option’ group). In the ‘choice’ group, the list of participants can select itself from the list of options or may be strategies recommended by experts assigned to them. Conversely, the group with ‘no alternative’ did not have the right to say in this matter and was assigned to select their strategy or follow the recommendations of the expert.

Do take a break for a while

For four weeks, the frequency and duration of their brakes were monitored by the total time spent in sitting, standing and walking in the participants. The targeted objective participants had to motivate the participants to take small brakes every 30 to 45 minutes, each brake lived for two to three minutes. The findings of the study showed that the participants of the two groups demonstrated a similar deficiency in the time of brake frequency and total seating time during the study. This positive tendency has an impact to combat the harmful effects of long -term seating.

Not being active is a threat to health

Particularly notable was a ‘no option’ group, which not only increased the frequency of their brakes by sitting, but also extended the duration of their break. This result shows how people can be favorable for breaking strategies and can benefit from them. The study states that long brakes are not necessary to achieve significant health improvements. Instead, small brakes have been emphasized to create an ideal balance by promoting better health results.

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