Expert Steps to Prevent and Manage Diabetes

This post introduces National Diabetes Month, aimed at raising diabetes awareness and promoting prevention and management. Diabetes causes high blood glucose due to insufficient insulin. Lifestyle changes, regular screenings, and medication adherence are essential for managing diabetes. Understanding risk factors and maintaining a healthy lifestyle can effectively prevent or delay diabetes onset and complications.

This information is current as of the date of original publication or update. It may have changed by the time you read this. I invite you to fact-check what you read here.

This information is not intended for diagnosis or treatment. Before making health decisions, discuss with your physician or other qualified healthcare provider to decide what is right for you.

National Diabetes Month

November is National Diabetes Month, designated to raise awareness of diabetes. Taking steps to prevent or manage diabetes may lower your risk of developing health problem related to diabetes.

Diabetes is a disease that causes too much of the body’s blood glucose, also called blood sugar, to accumulate in the bloodstream. Glucose is your body’s main source of energy. Glucose comes from the food you eat, and your body can make it.

Insulin, a hormone made by the pancreas,  helps glucose get into your cells to be used for energy. If you have diabetes, your body doesn’t make enough—or any—insulin, or doesn’t use insulin properly. Without insulin, glucose doesn’t reach your cells.

Diabetes isn’t just about the pancreas. Diabetes affects the eyes, kidneys, nerves, skin, and heart. Diabetes is also linked to some types of cancer.

Knowledge plus action can prevent diabetes health problems.

Stats to Know about Diabetes

As of 2019, 37.3 million people—or 11.3% of the U.S. population—had diabetes.

More than 1 in 4 people over the age of 65 had diabetes. 

Nearly 1 in 4 adults with diabetes didn’t know they had the disease.

About 90% to 95% of diabetes cases are type 2 diabetes.

Know About Pre-diabetes

Prediabetes is defined as a blood sugar level that is in the higher end of the normal range, but not high enough to diagnose diabetes. While many of these people don’t develop diabetes, it does indicate a higher risk, so is worth knowing about and checking regularly. 

Since 2001, the National Institutes of Health (NIH)-sponsored Diabetes Prevention Program (DPP) research study has shown that intensive lifestyle interventions and select medications are cost-effective in preventing or delaying the onset of type 2 diabetes in adults with prediabetes. 

Learn Your Risk for Diabetes.

You are more likely to develop type 2 diabetes if you have overweight or obesity; are age 35 or older; have a family history of diabetes; are African American, American Indian, Asian American, Hispanic or Latino, or Pacific Islander; are not physically active; or have prediabetes.

The exact reasons these factors increase the chance of diabetes is not known. Scientists suspect genetics plays a role. Lifestyle may also impact one’s risk. 

Later in this post you can discover your risk for diabetes with a simple online test.

The ABCs of Diabetes 

Manage your blood glucose, blood pressure, and cholesterol levels.

Preventing diabetes or managing diabetes as soon as possible after diagnosis may help prevent diabetes health problems. You can start by managing your diabetes ABCs.

A is for the A1C test (hemoglobin A1C) that health care professionals use to measure your average blood glucose levels. Some people with diabetes also use devices to track their blood glucose throughout the day and night.

  • B is for Blood pressure.
  • C is for Cholesterol.
  • S is for Stop Smoking

Ask your health care team what your ABCs goals should be.

Develop a Healthy Lifestyle

Lifestyle habits like planning healthy meals, being physically active, getting enough sleep, and not smoking may help you prevent diabetes or manage your diabetes ABCs.

You don’t have to do it all at once. Start slow and build healthier habits from there.

Four illustrations of a family with the text: 1) Make sleep a priority, 2) Try a relaxing activity, 3) Focus on positivity, and 4) Eat healthy, regular meals and stay hydrated.

Using Diabetes Medications 

Remember to take your medicines even if you feel healthy. Talk with your doctor or pharmacist if you have trouble taking your medicines on time or at the correct dose.

If you have trouble paying for medication, your doctor may suggest less costly alternatives. 

Insulin pumps contain enough insulin for several days. An infusion set carries insulin from the pump to the body through flexible plastic tubing and a soft tube or needle inserted under the skin.

Weight and Diabetes 

If you have overweight or obesity, ask your primary care provider if healthy eating, physical activity, or other weight-loss treatments may help you manage your weight.

You may prevent or delay diabetes by losing 5 to 7 percent of your starting weight. Use the Diabetes Risk Management Calculator to determine how much weight you can lose to help reduce your risk of developing type 2 diabetes.

Manage Stress and Emotions

Managing diabetes can be hard. If you feel down, sad, or overwhelmed, learn about healthy ways to cope with stress. Consider talking to a mental health counselor or joining a support group.

Work with your Healthcare Team.

Managing diabetes takes a team. Your health care team may include a primary care provider, diabetes specialist, registered dietitian, or certified diabetes educator.

Ask your primary care provider if you should talk with other health care professionals about preventing or managing diabetes. These might include specialists for

  • feet-podiatrists,
  • skin-dermatologists,
  • heart-cardiologists,
  • eyes-opthalmologists.

Diabetes medicines, devices, and office visits can be expensive. A social worker or a member of your health care team may be able to help you find community resources or financial help for diabetes care.

Your health insurance provider may offer additional services to manage diabetes. Some employers offer preventive medicine services to their employees and their dependents.

Post Images and Graphics

The images and graphics are public use from the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health. I drew most of the content from the NIKKD website and added my insights.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), is part of the National Institutes of Health. NIDDK research creates knowledge about and treatments for diseases that are among the most chronic, costly, and consequential for patients, their families, and the Nation.

Cover Image

The cover image of this post was created by JetPackAI available with WordPress.

Awareness and Action

There is much more to know about diabetes but the main point I hope you take away from this post is the importance of getting screened for diabetes. Take this short test to assess your risk.

Assess Your Risk

What was your score? Mine was 5 out of 10, that’s considered high risk. I knew that because my father had diabetes and developed heart disease as a result. I lost him to his disease many years ago. I wish his diabetes had been discovered sooner and that he had done more to keep it well controlled.

Once you are screened, ask your health care provider how often it should be repeated. There is no one right answer, it depends largely on your risk factors. Anytime you feel seriously ill, especially if you have any of the symptoms of diabetes, you should be tested again.

Testing for diabetes is a simple blood test, relatively inexpensive, so there is no reason not to test adults. Children and teenagers need testing less often, unless there are significant risk factors.

Learn more about diabetes signs in this post

10 Silent Signs of Diabetes

Diabetes mellitus type 2, often linked to obesity, complicates blood glucose control for overweight individuals. It contributes to serious complications such as heart disease, kidney failure, and neuropathy. Early diagnosis and effective management through lifestyle changes and medication are crucial. Everyone should be aware of symptoms and high-risk factors for diabetes.

Aletha Cress Oglesby, M.D.'s avatar by Aletha Cress Oglesby, M.D.

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November Dates and Days

November in the U.S. brings Thanksgiving, a time for family and reflection. We also acknowledge Armistice Day, Native American Heritage Month, and Giving Tuesday, promoting generosity and the contributions of diverse communities. Each observance highlights cultural significance and the importance of giving back.

Say “November”, and in the United States, we think “Thanksgiving”.

Yes, for the abundant and delicious food we consume, but mostly because it’s a time spent with family, often ones we don’t see every day. And other countries observe a Thanksgiving Day.

What do you have planned for Thanksgiving?

Whether you have made plans yet or not, what would make your holiday special and satisfying? What do you need to do now to make that happen?

Photo by Kelly on Pexels.com

An Immigrant’s Thanksgiving

Dr. Hans Duvefelt immigrated to the United States from Sweden. He practices medicine in Maine and writes a blog, “A Country Doctor Writes”.

He wrote about his first Thanksgiving in the United States. Here is a link to that article.

Another Thanksgiving Reflection

A Country Doctor Writes

Dr. Duvefelt published his blog posts as a 3-book series, available on Amazon. (affiliate link)

Daylight Saving Time ends

If you don’t like changing to Daylight Saving Time in the spring, you will welcome the change back to standard time in the fall. We used to change in October but a few years ago it was extended to the first Sunday in November.

If the change messes with your sleep, this post offers help to adjust quickly.

How does the change in daylight hours affect the way you feel and function?

Armistice Day-November 11

Maybe you’ve never heard of this day. It’s become more of a historical term for the end of World War I, said to have ended “at the 11th hour on the 11th day of the 11th month” in 1918.

Many countries observe it in various ways. In the United Kingdom it’s called Remembrance Day. In the United States, we mark it as Veterans’ Day, where we honor those who have served in the military in all wars and peacetime.

Forever Honoring Our Veterans 

Veterans Day on November 11 honors all who served in the U.S. armed forces. The Veterans Administration provides crucial health care and education through the VHA system. Personal stories highlight the deep bonds between veterans and their families. Meets a wounded veteran’s therapy dog serving as his best man at his wedding.

Keep reading

Your Veteran Relatives

Some veterans welcome the chance to tell stories about their service time, while others find it too intrusive. Be sensitive to their feelings and don’t push those who are reluctant to share.

For your relatives who are willing to talk about their military experiences, show interest even if you’ve heard their stories before. Their accounts are history that may otherwise be unknown. Once they are gone, their stories will be gone too. Don’t miss this chance to learn valuable family history.

Native American Heritage Month

The Thanksgiving holiday mostly celebrates the immigration of Europeans to the North American continent. Native American Heritage Day and Month, recognize the people who were already here.

It is a time to celebrate the traditions, languages and stories of Native American, Alaska Native, Native Hawaiian, and affiliated Island communities and ensure their rich histories and contributions continue to thrive with each passing generation….

we celebrate the culture and heritage of these remarkable Americans who deeply enrich the quality and character of our Nation.

We celebrate Indian Country with its remarkable diversity of American Indian and Alaska Native cultures and peoples while remembering and honoring our veterans who have sacrificed so much to defend our Nation.

U.S. Department of the InteriorIndian Affairs

If you descend from Indigenous groups, how do you observe and preserve your heritage?

If you descend from people who came to North America from elsewhere, what do you know about the Indigenous people who inhabited the land you now live on?

The Rich History of Watercress in Native American Culture

In 1889, the Locvpokv Muscogee Creeks established the village of Talasi near the Arkansas River, later called Tulsa. The Council Oak remains a cultural landmark, where Native Americans hold ceremonies. This article explores watercress and its culinary uses, highlighting its significance to local indigenous communities and the environment.

Keep reading

Giving Tuesday-“Radical Generosity”

It started with Black Friday, the day after Thanksgiving, when shoppers flock to retailers in search of Christmas shopping bargains.

Then came Small Business Saturday, which promotes local, independently owned businesses.

And the next shopping event is Cyber Monday, for e-commerce transactions on the Monday after Thanksgiving. It was created by retailers to encourage people to shop online.

All of these are opportunities for shoppers to save money and for businesses to make profits, strengthening the economy. But some parts of our society can fall through the cracks of that economy.

While some of us may be doing well financially, not everyone is. And that’s where Giving Tuesday bridges the gap.

Join the GivingTuesday movement and reimagine a world built upon shared humanity and radical generosity.

Giving Tuesday website

And generosity is not just about money. “Whether it’s making someone smile, helping a neighbor or stranger out, showing up for an issue or people we care about, or giving some of what we have to those who need our help, every act of generosity counts, and everyone has something to give.”

Radical generosity-the suffering of others should be as intolerable to us as our own suffering

GIVING TUESDAY

Because Thanksgiving is November 27, Cyber Monday is December 1, and Giving Tuesday is December 2. But why wait? Any day is a perfect day to be generous.

Exploring the HEART of health

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

a world globe with two crossed bandaids

Doctor Aletha