Diabetes is a chronic condition that affects how your body processes sugar (glucose), a crucial source of energy for your cells. In recent years, diabetes has become a significant public health issue, impacting millions of Americans. Whether you’re newly diagnosed, at risk, or know someone with diabetes, understanding the condition is key to managing it effectively.

Understanding and Managing Diabetes
Diabetes occurs when your body either doesn’t produce enough insulin (a hormone that helps regulate blood sugar) or can’t use insulin effectively. There are three main types of diabetes:

1. Type 1: An autoimmune condition where the body attacks the insulin-producing cells in the pancreas. This type requires lifelong insulin therapy and typically develops in childhood or adolescence, though it can occur in adults.

2. Type 2: The most common form of diabetes, affecting approximately 90-95% of people with the condition. Type 2 diabetes usually develops in adults over 45 but is increasingly seen in younger people due to lifestyle factors. It occurs when the body becomes resistant to insulin or doesn’t produce enough insulin.

3. Gestational: This type occurs during pregnancy and can increase the risk of both mother and child developing type 2 diabetes later in life.
The Current State of Diabetes in America
Diabetes is more prevalent than ever in the United States. The latest statistics from the Centers for Disease Control and Prevention (CDC) paint a concerning picture:

37.3 million Americans have diabetes (about 11.3% of the population), and of those, approximately 1 in 5 are unaware they have it.
An estimated 96 million adults in the U.S. have prediabetes, a condition where blood sugar levels are higher than normal but not yet high enough to be diagnosed as diabetes. Shockingly, 8 in 10 adults with prediabetes don’t know they have it.
In 2021, diabetes was the eighth leading cause of death in the United States.
The impact of diabetes extends beyond the numbers. It significantly increases the risk of heart disease, stroke, kidney disease, and vision problems. Managing diabetes is critical for reducing these complications and improving quality of life.

How To Combat Diabetes
While diabetes can be challenging to manage, there are proven strategies to prevent and control it. Whether you’re aiming to prevent type 2 diabetes or manage an existing diagnosis, here are key steps to take:

1. Adopt a Healthy Diet

Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
Limit processed foods, sugary drinks, and foods high in unhealthy fats.
Portion control and mindful eating can also help in managing blood sugar levels.
2. Stay Physically Active

Regular physical activity helps your body use insulin more effectively and maintain healthy blood sugar levels.
Aim for at least **150 minutes** of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.
Incorporate strength training exercises at least two days a week.
3. Monitor Your Blood Sugar

If you have diabetes, monitoring your blood sugar levels regularly can help you stay on top of your condition. Work with your healthcare provider to determine the best monitoring routine for you.
Understanding how different foods, activities, and medications affect your blood sugar levels is essential for effective management.
4. Maintain a Healthy Weight

For individuals at risk for type 2, losing even a small amount of weight (about 5-7% of body weight) can significantly reduce your risk.
Weight loss, combined with a healthy diet and regular exercise, can also improve blood sugar control for those with diabetes.
5. Manage Stress and Sleep

Chronic stress and lack of sleep can negatively impact blood sugar levels. Incorporating stress-relief techniques such as meditation, yoga, or deep breathing exercises can improve your overall health.
Aim for 7-9 hours of quality sleep each night to support your body’s natural insulin regulation.
6. Get Regular Checkups

Regular visits to your healthcare provider are crucial for managing diabetes. Routine checkups allow for monitoring of blood sugar, blood pressure, cholesterol, and overall health. Early detection of complications can make a significant difference in outcomes.
Prevention and Early Detection
For those at risk of developing Type 2 Diabetes, prevention is possible. The National Diabetes Prevention Program (NDPP) is a CDC-recognized program that helps people make the lifestyle changes needed to prevent diabetes. Research shows that participants in this program can reduce their risk of developing Type 2 by as much as 58%. For those over 60, the risk reduction is even greater, at 71%.

Taking a proactive approach by knowing your risk factors and making healthy lifestyle changes can have a profound impact on your future health.

Arm Yourself With Knowledge
Diabetes is a significant health challenge facing millions of Americans, but it’s not insurmountable. By understanding the condition, knowing the risks, and taking steps to prevent or manage it, you can live a healthier, more fulfilling life. Whether you’re trying to prevent diabetes or are living with it, remember that small, consistent changes can make a big difference.

Ready to take control of your health?
Click here to take our diabetes risk survey and find out if you’re at risk for san juan capistrano amtrak station prediabetes or type 2 diabetes. Knowledge is power – and the first step to a healthier you!