Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. When not managed, diabetes can damage the eyes, kidneys, nerves and heart, and is linked to some types of cancer. It affects about 38 million people and is the leading cause of death in the U.S.
In type 1 diabetes, the immune system mistakenly targets and destroys insulin-producing cells in the pancreas, resulting in minimal to no insulin production. Type 2 diabetes occurs when the body either becomes resistant to insulin or doesn’t produce enough insulin to maintain normal blood glucose levels.
Diabetes risk is often linked to lifestyle factors, including poor diet and insufficient physical activity. Family history also plays a significant role, as 39% of patients with type 2 diabetes have at least one parent with the disease.
The good news is that managing your health can help you live well with diabetes and avoid other complications. At this time of year, it’s especially important to make lifestyle changes that fit with your family, work, school and holiday activities.
Here are some tips from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) on how to get started.
1. Know Your Risk Factors for Type 2 Diabetes
You may be at higher risk of developing type 2 diabetes if you’re over age 35, have a family history of diabetes or have certain health conditions such as being overweight or obese. If you’re not physically active, have prediabetes or are of African American, American Indian, Asian American, Hispanic/Latino or Pacific Islander descent, you’re also at higher risk.
2. Monitor Your Blood Glucose, Blood Pressure and Cholesterol
Preventing diabetes or managing it early can help prevent other serious health problems. Work with your health provider to set goals for your diabetes ABCs: A1C blood glucose level, blood pressure and cholesterol.
3. Start Building Healthier Habits
Small changes in your lifestyle can help, such as planning nutritious meals, staying active, not smoking and getting adequate sleep. Focus on small steps to gradually develop long-term healthy habits.
4. Take your Medicines on Time
Remember to take your medications as prescribed, even if you’re feeling well. If you have trouble with timing or dosage, talk with your doctor or pharmacist.
5. Aim for a Healthy Weight
If you’re overweight or obese, ask your provider if a healthy diet, exercise or weight-loss treatment can help. Losing even 5% to 7% of your starting weight can lower your risk of type 2 diabetes.
6. Prioritize Your Mental Health
Managing diabetes can be challenging. If you feel depressed or overwhelmed, seek positive ways to handle stress and consider connecting with a mental health professional or support group.
7. Collaborate with Your Healthcare Team
Successful diabetes management often involves a team of health professionals, such as your primary provider, diabetes specialist, dietitian and certified diabetes educator. SFCHC offers numerous health and wellness education resources:
To help you stay in great health, SFCHC is pleased to share cooking videos on how to prepare healthy, delicious meals for you to enjoy with the special people in your life.
