Working closely with your doctor, you can help manage your diabetes by focusing on six key changes in your daily life.
1. Eat healthy. Eating well is crucial when you have diabetes, because what you eat affects your blood sugar. No foods are strictly off-limits. Focus on eating only as much as your body needs. Eat plenty of vegetables, fruits, and whole grains. Choose nonfat dairy and lean meats. Limit foods that are high in sugar and fat. Remember that carbohydrates turn into sugar, so watch your carb intake. Try to keep it about the same from meal to meal. This is even more important if you take insulin or drugs to control your blood sugars.
Total health care costs for diabetes in the U.S.: $218 billion.
Estimated number of people in the U.S. who have prediabetes: 79 million.
Total health care costs to cover prediabetes: $25 billion.
Reduced risk of developing diabetes over three years if you follow a healthy food and exercise program: 58%.
Length of time diabetes diagnosis may be delayed through lifestyle or medication intervention: up to 10 years.
Reduced risk of developing diabetes over three years if...
2. Exercise. If you're not moving, start. You don't have to join a gym and do cross-training. Just walk or do active video games. Having an active lifestyle helps you control your diabetes by bringing down your blood sugar. It also lowers your chances of getting heart disease. It can help you lose extra pounds and ease stress. Your goal should be 30 minutes of activity that makes you sweat and breathe a little harder most days of the week.
4. Manage stress. When you're stressed, your blood sugar levels go up. And when you're anxious, you may not manage your diabetes well. You may forget to exercise, eat right, or take your prescribed drugs. Find ways to relieve stress -- through deep breathing, yoga, or hobbies that relax you.
6. Watch your alcohol. Avoiding excess alcohol may make it easier to control your blood sugar, so if you choose to drink, don't overdo it. The American Diabetes Association advises that women who drink alcohol have no more than one drink a day and men who drink have no more than two. Drinking alcohol can make your blood sugar go too high or too low. Check your blood sugar before you drink, and take steps to avoid low blood sugars. If you use insulin or take drugs for your diabetes, eat when you're drinking. Some drinks -- like wine coolers -- may be higher in carbs, so take this into account when counting carbs.