Diabetes? It’s just about
keeping my sugar down.
My uncle has it and he’s fine.
Truth is,
type 2 diabetes
means a higher
chance of stroke.
2/3 of Canadians don’t know that stroke is one of the major complications of diabetes, based on a national Diabetes Canada poll. If you have type 2 diabetes, understanding your stroke risk starts with talking to your doctor. Don’t know where to begin? Read on.
Ready to start the conversation?
Type 2 diabetes and stroke:
More connected than you think
How so? In type 2 diabetes, your body has trouble controlling how much sugar is in your blood. High blood sugars can damage your blood vessels and organs.
That’s why type 2 diabetes can lead to many problems with your heart and blood vessels, including stroke.
In fact:
People with diabetes are over
3x more likely
to be hospitalized with heart health problems.
Diabetes is responsible for up to
30% of strokes.
Stroke is the
3rd leading cause
of adult disability and death in Canada.
To find out more about your stroke risk, talk to your doctor now
Here are some questions to help you start the conversation with your doctor – save them so you can be ready at your next appointment!
Lifestyle choices and stroke
The good news is, the same lifestyle choices that can help keep your blood sugar under control can also help reduce the risk of stroke. Here are a few simple diet and exercise tips that can help; make sure you check with your healthcare team before trying something new. You can find more tips at the links listed here.
Healthy eating
Stick to whole foods - Processed foods like fast food, bakery desserts, sauces and dressings add extra sodium, sugar and fat to your diet. Instead, replace them with homemade versions and healthy meals and snacks.
Plan your portions - Fill half your plate with vegetables and fruit (more veggies because they have less sugar), and split the other half between protein and whole grains.
Choose healthy carbs - Some carbs, like legumes, whole grains and vegetables, can not only keep you feeling full, but they can also help manage your blood sugar and protect you from stroke.
Staying active
Start slow - While you should aim for a total of two-and-a-half hours of aerobic exercise per week (like walking or biking), you don’t need to do long sessions. Start with 5-10 minutes per day and work your way up.
Give your chair a break - It’s easy to forget, but avoid sitting for long periods; remind yourself to get up and move around every 20-30 minutes (e.g., in between meetings). Even things like cleaning and gardening count as activity.
Work in some weights - Try to do some resistance exercises (using weights, resistance bands or even your own body weight) about 2 or 3 times per week. If you’re just starting out, get help from a teacher, trainer or video.
Did you know?
High blood pressure is the most important modifiable risk factor for stroke. Other important factors for stroke prevention include:
Controlling your
blood cholesterol
(to some extent)
Maintaining
a healthy weight
Eating a
healthy diet
Getting
regular exercise
Not smoking
Not drinking
too much
Want to know more?
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