More than 38 million Americans are living with diabetes, and millions more are at risk. According to the American Diabetes Association, about 11.6% of the population is affected, while 97.6 million Americans have prediabetes. With blood sugar levels on the rise across the country, experts like Mandel Johnson Smith, lead diabetes program coordinator at Penn State Health St. Joseph Medical Center, offer hope: it’s not too late to take control.
Diabetes and Lifestyle: What You Can Do
While Type 1 diabetes is an autoimmune condition, most diabetes cases in the U.S. are Type 2, which is largely preventable. The good news is that Type 2 diabetes can be managed, and even reversed, with the right combination of medication, diet, and exercise. According to Smith, diabetes is not solely caused by poor eating habits, and those recently diagnosed shouldn’t feel solely responsible for their condition.
“People often ask, ‘I don’t eat sweets. How did I get diabetes?’” Smith explains. “It’s a mix of lifestyle, genetics, and environmental factors. It’s not just about poor choices; it’s your pancreas not producing enough insulin or your body resisting it.”
Fortunately, there are things we can control that can make a real difference. Smith works with her patients to develop personalized plans aimed at managing Type 2 diabetes, focusing on the ABCs: A1C, blood pressure, and cholesterol. These key factors play a major role in how diabetes is managed.
The ABCs of Diabetes Management
A1C Levels
When the pancreas fails to regulate blood sugar, levels rise, leading to common diabetes symptoms like increased thirst, frequent urination, blurry vision, fatigue, and headaches. A blood glucose test shows your blood sugar at that moment, but an A1C test averages your levels over the past three to four months, providing a better picture of overall blood sugar control.
For many patients, the goal is to keep the A1C level below 7%. “Maintaining that target can significantly reduce the risk of serious diabetes complications,” Smith says.
Blood Pressure
High blood pressure is a common complication of diabetes and a leading cause of cardiovascular disease, the top cause of death among people with diabetes. For those with diabetes, a blood pressure of 130/80 is the goal. Smith recommends using a home monitor or the self-service blood pressure stations at pharmacies to keep track of your numbers between doctor visits.
Cholesterol
Elevated blood sugar levels can also increase “bad” cholesterol (LDL), further raising the risk of heart disease. While cholesterol is often managed with medication, a diet low in saturated fats can help. Smith recommends the Mediterranean diet or the DASH (Dietary Approaches to Stop Hypertension) diet, both of which promote healthy eating habits that can lower blood pressure and cholesterol.
Simple Steps for Better Health
Smith believes that achieving the ideal ABCs comes down to three simple steps: diet, exercise, and medication. She suggests starting with walking, which can quickly lower A1C levels and blood pressure.
“Walking for 20 to 30 minutes can significantly reduce blood sugar levels,” Smith says. “Even a short walk can help if done regularly.”
For those with limited time or mobility, breaking up the walk into 10-minute sessions throughout the day can still be effective.
A Success Story: Gilma Santos’ Journey
Gilma Santos, 22, from Reading, is one patient who turned her life around after working with Smith. After her gestational diabetes progressed to Type 2, she joined Smith’s program. The plan included healthy eating with smaller portions and the Diabetes Plate Method, which helps balance food groups, along with an exercise regimen that focused on walking and strength building.
“When I started the program, my A1C was over 7%. Now it’s 5.7%,” Santos says. “Smith taught me how to eat in a way that keeps me full. It made all the difference.”
Conclusion
Managing diabetes doesn’t require a complete overhaul of your life. With the right guidance, small but consistent changes in diet and exercise can make a big impact. If you or someone you know is facing diabetes, taking control of the ABCs could be the key to better health and a brighter future.
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