Mindfulness and stress management can also be powerful prevention tools. Everyone experiences stress. Long-term stress, however, can lead to worsening health conditions. Chronic stress contributes to an increase in cortisol, a hormone that can raise blood sugar levels. Practices like meditation, deep breathing, and getting adequate sleep can help relieve stress levels. Managing your stress not only reduces your diabetes risk but also supports heart health and mental clarity.
Prevention, Detection, and Steps for Everyday Living
Your Guide to Smarter Diabetes Care
November is Diabetes Awareness Month. As awareness grows about one of the most prevalent health conditions in the world, it’s important to approach diabetes from a holistic perspective. Prevention, early detection, and management of diabetes go hand-in-hand with overall well-being. The choices we make today and moving forward can impact our health far beyond diabetes.
Diabetes is a condition that affects how the body turns food into energy. With type 1 diabetes, the body does not produce insulin, a hormone that helps blood sugar enter the cells. Type 1 is less common and is believed to be caused by an autoimmune reaction, not by lifestyle or diet. Type 2 diabetes occurs when the body doesn’t use insulin effectively and can’t keep blood sugar at normal levels. It is the most common form.
Understanding Diabetes: Type 1 vs Type 2 Explained
According to the Centers for Disease Control and Prevention (CDC), more than 38 million Americans have diabetes, and 1 in 3 adults has prediabetes, meaning their blood sugar levels are higher than normal but not yet in the diabetes range. Understanding the basics of diabetes helps us recognize why prevention, early detection, and long-term management matter for everyone, not just those already diagnosed.
Here’s a deeper dive into best practices for prevention, recognizing potential warning signs, and understanding how to manage diabetes.
Prevention Practices for a Lifetime of Health
When it comes to preventing diabetes, many people focus solely on avoiding the disease, yet the benefits of healthy habits extend far beyond that. Lifestyle changes like a balanced diet, regular exercise, and stress management not only help to lower the risk of developing diabetes but also improve overall health and longevity.
Dietary Choices have a significant impact on prevention, prediabetes, and diabetes. A diet rich in whole foods does more than help maintain healthy blood sugar levels. A balance of non-starchy vegetables, fruits, whole grains, and lean proteins reduces the risk of cardiovascular disease, supports mental health, and boosts energy levels. The Diabetes Plate method is a great starting point for creating a balanced meal. Finding fun, delicious diabetes-friendly meals can go a long way for prevention, management, and feeling your best.
Healthy eating is one piece of the puzzle. A healthy life is also dependent on physical activity. Regular exercise is one of the most effective ways to prevent type 2 diabetes. Its benefits go beyond healthy glucose levels. Consistent physical activity helps maintain a healthy weight, improves mood, and increases your body’s sensitivity to insulin. Aim for 30 minutes of moderate-intensity exercise most days of the week. That could mean a brisk walk, cycling, swimming, or strength training. Finding enjoyable exercise helps you stick with it, especially when you find others to join you!
These simple lifestyle choices aren’t just about reducing the risk of diabetes; they are about living a healthier, more fulfilling life.
Debunking Common Myths About Diabetes
There are many misconceptions surrounding diabetes, often fueled by misinformation or misunderstandings. It’s important to clear up these myths so that people can make informed decisions about their health. Here are three of the most common myths—and the truths behind them:
Myth About Diabetes
Myth 1: Only overweight people get type 2 diabetes.
While excess weight is a risk factor for type 2 diabetes, it’s not the only factor. Genetics, age, and lifestyle choices (such as diet and activity levels) play significant roles in the development of type 2 diabetes. People of all shapes and sizes can develop type 2 diabetes. People who are of normal weight may still be at risk, especially if they have a family history of diabetes.
Myth 2: Eating sugar causes diabetes
Type 2 diabetes is a complex condition that results from a combination of insulin resistance and the body’s inability to use insulin effectively. Consuming excess sugar can contribute to weight gain, which in turn increases the risk of type 2 diabetes. It is not the sole cause of the disease, however. It’s not about eating sugar directly but rather how the body handles glucose (sugar) in the bloodstream. People with type 1 diabetes, for example, have a genetic condition that prevents their body from producing insulin, regardless of their sugar intake.
Myth 3: People with diabetes can never eat carbs or sugar
Carbohydrates and sugars are not off-limits for people with diabetes, but it’s important to manage their intake and balance them with healthy lifestyle choices. In fact, carbs are a necessary part of any balanced diet. The key is moderation and learning how to choose the right kinds of carbohydrates over refined, processed carbs. People with diabetes can still enjoy treats, but they should do so in moderation and as part of a meal plan that maintains balanced blood sugar levels.
Worried About Diabetes?
How to Recognize the Warning Signs and Take Action
It’s natural to wonder if you're at risk for diabetes, especially if you have a family history or if you've been experiencing symptoms. Many people with diabetes don’t have obvious signs, but early detection is key. Some early, common symptoms of diabetes include:
Feeling very thirsty- Feeling very hungry, even after eating
- Urinating often
- Blurry vision
- Feeling very tired
- Cuts or bruises that are slow to heal
While these warning signs may be indicative of a number of health issues, if you notice several of these in combination, it’s important to reach out to your primary care doctor.
Genetics also play a significant role in diabetes risk, particularly type 2 diabetes. If you have close family members who have been diagnosed with diabetes, your risk is higher. Genetics do not determine your fate. Even with genetic predisposition, lifestyle choices can help lower that risk.
If you are worried about your risk, the best course of action is to have an open conversation with your primary care provider. Be honest about your family history, symptoms, and lifestyle habits. Your doctor can complete blood tests, such as fasting glucose or A1c tests, to figure out your risk. These tests can show early signs of prediabetes or diabetes. Discussing your risk can also help you to take action early. They can even prevent or stall the beginning of the disease.
Managing Diabetes:
Supporting Your Health and the Health of Your Loved Ones
For those living with diabetes, managing the disease can be a daily challenge. But with the right approach, people with diabetes can maintain their quality of life with the proper steps. Effective management goes beyond medication and blood sugar checks. It involves creating a supportive environment and maintaining a balanced lifestyle.
Staying on top of blood sugar levels is essential, but it's also important to understand how other lifestyle factors affect your blood glucose. Keeping a food diary, exercising regularly, and maintaining regular check-ups with your healthcare team will ensure you're managing your diabetes effectively. Try to be mindful of what triggers your blood sugar spikes and drops. Everyone is different when it comes to food and activity.
Diabetes can be emotionally taxing, as managing a chronic condition often requires ongoing adjustments and consistency. Support groups, whether in person or online, can offer a sense of community. Talking to a counselor or therapist can help address the mental health challenges that come with living with a chronic condition.
The Bottom Line:
A Healthier Life Beyond Diabetes
Diabetes doesn’t define a person, but the steps taken to prevent, detect, and manage it can shape a healthier life where quality of life is safeguarded. Whether you’re working to prevent the disease, are currently at risk, or already managing diabetes, the principles of a healthy lifestyle—balanced eating, regular exercise, and mental well-being—remain consistent.
By taking a proactive, informed approach, you can reduce your risk of diabetes and manage it effectively, ensuring a long, healthy life full of opportunities for happiness and growth.
More Resources & Information for Self-Care
- NC Minority Diabetes Prevention Program from the North Carolina Department of Health and Human Services. 2,765,000 North Carolinians have prediabetes as of 2023, with one-third belonging to a racial or ethnic minority group. This prevention program aims to boost health and curb diabetes rates.
- The North Carolina Diabetes Advisory Council. Discover resources detailing guidance regarding early detection, treatment, and self-management.
- DiabetesSisters. Discover resources detailing guidance regarding early detection, treatment, and self-management.
- American Diabetes Association. National organization providing support and information regarding prevention, prediabetes, life-long management practices, and much, much more.