Habits for the Heart
Reviewed by Brunilda Nazario on December 03, 2019
Video Transcript
DR. MARIA MOUNTIS: Because most
of my patients
have diabetes already,
you can say statistically if you
have diabetes,
there is a good chance
that you will have some type
of heart disease.
And heart disease can be
anything from blockages
in the arteries
to heart failure.
Whatever affects the body,
it's not just affecting one
organ.
So diabetes isn't just affecting
the heart.
It can affect your eyes
and your blood vessels
and your kidneys.
Heart failure is the same thing. If you treat heart failure, diabetes can also get under better control. You're not alone. There are millions of people that are dealing with this exact same condition. One thing I would say is, you must follow what your endocrinologist tells you. So if the endocrinologist is telling you you need to check your blood sugar four times a day, then there's a reason.
And then I would talk to you a little bit more about diet. I want you to start eating better. I'm going to put you in touch with a nutritionist, who's going to sit down with you and review everything that you're eating. What time you're eating, how much you're eating. One thing I tell all my patients is they have to get rid of all their diet soda. It really still does increase your blood sugars. I also tell them to stop drinking regular sodas, a regular sugared drinks, because that is horrible to your blood system.
The main diet that I really recommend is a really healthy diet where you can still have some red meat, some cheeses, wholegrain rice, some quinoa, a lean piece of meat, using olive oil, eating some good nuts, avocados. Those are all really real food. And that's what you should be doing is eating real food. Eating those right foods is not going to cause those insulin levels to go up and down so dramatically. So you're going to feel better. And then you're going to want to exercise more, and then you're going to be able to sleep better, as well, too.
I want you to write what time you go to bed, what time you get up in the morning. When you have good sleep habits, your diabetes will also get better. I want you to start doing regular exercise, and that could be honestly just taking a walk three times a week. Taking the stairs when you can. Everyone's fighting for the closest parking spot, but you want to park as far away as you can. Because the more you move and the more your muscles use that oxygen more and blood efficiently, you can get your diabetes under better control.
Not smoking-- staying away from people who smoke. Staying away from vaping anything that is a toxin to your body. And then, actually, some type of meditation or prayer or quiet time-- whatever you want to call it-- whether it's yoga, or whether it's exercise, will also help your blood sugars.
You will have your own journey. This is your journey that you will take. There is this saying that it takes about 21 days to develop a new habit. So what I want you to do is just pick one thing-- pick one thing-- and do that for 21 days or a month. And then once that's become part of your daily routine, then say, OK, I'm going to make this change next.
That's what I can offer you. As long as you meet me halfway-- and I'll help you with giving you the tools that you need-- then I think we can really get this diabetes and heart disease under really good control.
Heart failure is the same thing. If you treat heart failure, diabetes can also get under better control. You're not alone. There are millions of people that are dealing with this exact same condition. One thing I would say is, you must follow what your endocrinologist tells you. So if the endocrinologist is telling you you need to check your blood sugar four times a day, then there's a reason.
And then I would talk to you a little bit more about diet. I want you to start eating better. I'm going to put you in touch with a nutritionist, who's going to sit down with you and review everything that you're eating. What time you're eating, how much you're eating. One thing I tell all my patients is they have to get rid of all their diet soda. It really still does increase your blood sugars. I also tell them to stop drinking regular sodas, a regular sugared drinks, because that is horrible to your blood system.
The main diet that I really recommend is a really healthy diet where you can still have some red meat, some cheeses, wholegrain rice, some quinoa, a lean piece of meat, using olive oil, eating some good nuts, avocados. Those are all really real food. And that's what you should be doing is eating real food. Eating those right foods is not going to cause those insulin levels to go up and down so dramatically. So you're going to feel better. And then you're going to want to exercise more, and then you're going to be able to sleep better, as well, too.
I want you to write what time you go to bed, what time you get up in the morning. When you have good sleep habits, your diabetes will also get better. I want you to start doing regular exercise, and that could be honestly just taking a walk three times a week. Taking the stairs when you can. Everyone's fighting for the closest parking spot, but you want to park as far away as you can. Because the more you move and the more your muscles use that oxygen more and blood efficiently, you can get your diabetes under better control.
Not smoking-- staying away from people who smoke. Staying away from vaping anything that is a toxin to your body. And then, actually, some type of meditation or prayer or quiet time-- whatever you want to call it-- whether it's yoga, or whether it's exercise, will also help your blood sugars.
You will have your own journey. This is your journey that you will take. There is this saying that it takes about 21 days to develop a new habit. So what I want you to do is just pick one thing-- pick one thing-- and do that for 21 days or a month. And then once that's become part of your daily routine, then say, OK, I'm going to make this change next.
That's what I can offer you. As long as you meet me halfway-- and I'll help you with giving you the tools that you need-- then I think we can really get this diabetes and heart disease under really good control.
