5 Tips to Take Charge of Your Health on World Diabetes Day

More than 30 million Americans have diabetes, yet this serious health condition is still widely misunderstood. In fact, according to the CDC, as many as 25 percent of people with diabetes don’t even realize they have it, and a survey by the International Diabetes Federation found that four out of five parents would have trouble recognizing the warning signs in their own children.

World Diabetes Day is recognized on November 14, so it’s a good time to learn more about this condition and to check in on your own health. While diabetes is a serious health condition that can lead to life-threatening complications, it doesn’t have to define your life. With lifestyle changes and medication — and information — you can take back control. Here’s what you need to know.

Type 1 vs. Type 2

Diabetes occurs when the body is having trouble producing or using insulin — a hormone that helps our cells remove glucose, or sugar, from the bloodstream and turn it into energy. When this process is disrupted, glucose can build up in the blood. Over time, too much glucose can cause problems with different organs and tissues.

About 5% of diabetics have what’s called Type 1 diabetes. This means the pancreas just isn’t making enough insulin. It’s still not known what causes some people to develop Type 1 diabetes, but it’s often diagnosed early in life.

In other cases, the pancreas keeps producing insulin, but cells lose their ability to absorb and use it. This is called Type 2 diabetes. Type 2 diabetes can develop over many years, and is more common in people over the age of 45. People who are overweight or obese, or who are less physically active, are more at risk. More than 90% of diabetes cases are Type 2 diabetes.

There’s a third form of diabetes that can develop during pregnancy. About half of women with a history of gestational diabetes will go on to develop Type 2 diabetes later in life.

Signs of Diabetes

Type 2 diabetes develops gradually, and early symptoms may be mild, or not apparent at all. As a result, although around 84 million Americans are pre-diabetic, meaning they have elevated blood-sugar levels, 90% don’t know it.

Signs of early diabetes include needing to urinate more often than usual, including during the night. People in the early stages of the disease may also become extremely thirsty and complain about insatiable hunger. This happens because the body isn’t absorbing enough glucose and is looking for ways to get more energy.

As diabetes progresses it can cause other problems like numbness in the hands and feet, blurred vision, and dark patches of skin. Over time, diabetes can cause blood vessels to narrow, reducing circulation. This can make it harder for wounds to heal, and because diabetes can also weaken the immune system, sores may be more likely to become infected.

In addition to its uncomfortable symptoms, diabetes can lead to serious, long-term health complications that can ultimately shorten a person’s life. When left unmanaged, it can increase the risk of heart disease, stroke, kidney damage and kidney failure, and nerve damage. These are some of the reasons why people with diabetes have a lower life expectancy than those without the disease.

Tips for Managing Diabetes

If you have diabetes, there are things you can do to manage your condition and stay healthy. And if you’re pre-diabetic, taking care of your health and making lifestyle changes now can help you avoid problems down the line, and even reverse the disease. Here’s what you can do:

• Keep track of key health indicators. Your average blood glucose level, blood pressure, and cholesterol levels are all key indicators of your overall health when you have diabetes. Talk with your doctor about what your goal for those numbers should be and how you should monitor them.

• Follow a diabetes meal plan. Eating a healthy diet is even more important for someone with diabetes, because the amount and type of carbohydrates you consume can directly affect your blood sugar levels. Work with your doctor or a nutritionist to come up with a meal plan that will give you the right amount of carbohydrates, protein, and fresh fruits and vegetables, and that will coordinate with your diabetes medications.

• Exercise — safely. Physical activity can improve your blood sugar levels, manage your weight, lower your risk of cardiovascular disease, and reduce stress. But since exercise can also affect your blood sugar levels, it’s important to talk to your doctor about how to work out safely. Your exercise plan will likely include making time for moderate physical activity, monitoring your blood sugar levels before and after you exercise, and scheduling your workouts at certain times of the day.

• Stop smoking. Giving up cigarettes — and other tobacco products, like e-cigarettes and chewing tobacco — can improve your circulation and blood pressure. That reduces your risk of heart disease, stroke, nerve damage, kidney disease, vision loss, and other problems. Quitting smoking can also make it easier for you to exercise and get enough physical activity.

• Take medications as prescribed. In addition to making lifestyle changes, your doctor might put you on insulin or other medications to help lower your blood sugar. You may also need to take medication to manage conditions related to your diabetes, like high blood pressure. If your doctor does prescribe medication, it’s important to take it every day and follow the prescription, and know about potential interactions with food and exercise.

Diabetes is a serious, lifelong condition, but it doesn’t have to prevent you from living a happy, healthy life. With proper management, you can take back control and take charge of your health.