Diabetes 101: Tips for Managing Your Blood Sugar

According to the Centers for Disease Control and Prevention (CDC), more than 11% of Americans are living with diabetes, a condition in which the body doesn’t properly process food for use as energy, specifically glucose and insulin.

Most food breaks down into glucose, a form of sugar, that the body uses as energy much like a car requires gas as fuel. During digestion, glucose passes through the bloodstream. Insulin, a type of hormone produced by the pancreas, helps the cells absorb glucose, preventing a buildup in the bloodstream. 

While diabetes can occur as type 1 or type 2, most people are diagnosed with type 2. Type 2 diabetes, also called adult-onset diabetes, occurs when the body doesn’t use insulin as well as it should.  This means the body’s cells can’t absorb glucose, so it builds in the blood causing high blood sugar. The pancreas still makes insulin, but over time, it produces less. At first, the pancreas makes even more insulin to counteract the glucose in the bloodstream. Eventually, the overworked pancreas tires and makes less insulin.

Type 1 diabetes, or juvenile diabetes, is caused by autoimmune, genetic, and environmental factors. With type 1 diabetes, the pancreas may not produce any insulin. Type 1 and type 2 diabetes are managed very differently.¹

According to the National Institute of Diabetes and Digestive and Kidney Diseases, risk factors fall into two categories: those that can be controlled and those you can’t control at all.

Does your mother, father, sister, or brother have diabetes? If you have family members who have, or have had, diabetes, then that puts you more at risk. 

Certain racial and ethnic groups are more at risk than others. It’s more common in African Americans, Hispanic/Latinos, Native Americans, and Asian Americans/Pacific Islanders. 

As you get older, your body becomes less sensitive to insulin, so it doesn’t use it as well. After age 45, your risk may increase.

Is your waist more than 35 inches (women) or 40 inches (men)? The more body fat around your waist or stomach, the harder cells work to access insulin.

Exercise makes you more sensitive to insulin, so your body is better able to convert glucose into energy.

If you have other medical conditions, including high blood pressure, low HDL cholesterol (the “good”cholesterol), high triglyceride levels, or prediabetes, you’re at a greater risk.

Complications from diabetes can occur over time. The longer you live with diabetes and higher blood sugar levels, the greater your risk of developing complications or health problems. If left unmanaged, diabetes can lead to loss of independence, lower quality of life, and death. Common complications include:

Types of cardiovascular disease include coronary artery disease, chest pain (angina), narrowing of arteries (atherosclerosis), heart attack, and stroke.

Diabetes injures the tiny blood vessels called capillaries. Damage can cause tingling, numbness, burning, or pain in the fingers or toes. Neuropathy can also occur in the gut (called gastroparesis) which may cause nausea or vomiting, fullness when eating, bloating, heartburn, and loss of appetite.

Diabetes can damage the retina’s blood vessels, which may lead to blindness. Diabetes can also increase the risk of cataracts and glaucoma.

Diabetes can damage the intricate filtering system of the kidneys, causing kidney failure or irreversible end-stage kidney disease.

Diabetes can damage the intricate filtering system of the kidneys, causing kidney failure or irreversible end-stage kidney disease.

Reduced blood flow and brain cell death increases the chance of Alzheimer’s.

A diabetes diagnosis results from a screening that measures blood sugar levels. The percentage of blood sugar to the oxygen-carrying protein shows either normal or abnormal levels.

Below 5.7 = normal

5.7 to 6.4 = prediabetes

6.5 percent or higher on two separate tests = diabetes

Common tests include:

• Hemoglobin A1C measures average blood sugar level for the past two to three months. Diabetics rely on an A1C test to monitor blood sugar.
• The fasting plasma glucose (FPG) test is the preferred method for diagnosing diabetes. It’s easy, convenient and inexpensive.
• The oral glucose tolerance test (OGTT) is more difficult and time-consuming, taking at least eight hours and requiring blood samples. 

Receiving a diabetes diagnosis can change your life. Managing the condition means following habits to keep your blood sugar under control and keeping your body as healthy as possible. Let’s look at ways to manage diabetes while living your life to the fullest.

Be sure to schedule regular exams and visits with your doctor. Consider regular A1C blood test, eye exams, kidney tests, foot exams, cholesterol, and blood pressure screenings, along with regular dental cleanings and exams

According to the American Diabetes Association, being overweight or obese increases your risk. Losing just a few pounds can help you manage your diabetes. When it comes to your diet, it’s important to choose nutritious foods and watch your portion sizes.²

Eat using the plate method³ developed by the American Diabetes Association.

• Use a 9-inch plate.
• Fill half of it with fiber-rich, non-starchy vegetables.
• Fill a quarter of it with lean protein.
• Fill the last quarter with carbohydrates of your choice.
• Add a serving of dairy and/or a small piece of fruit (about the size of a baseball), as your meal plan allows.
• Choose a low-calorie drink like water, unsweetened tea or coffee.

Learn more about the 5 best fruits for diabetics to eat.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, physical activity may help reverse the course of the disease. Exercise is key because it improves your body’s sensitivity to insulin, the hormone that helps cells absorb glucose. When cells can take in more glucose, the amount in the blood is less likely to spike to unhealthy levels.

Do moderate to intense, physical activity like walking or biking, for at least 30 minutes, five or more days per week. Try strength training at least two times per week. The more muscle you have, the more calories you burn, even when your body is at rest.

Diabetes requires ongoing medication management to keep your blood sugar within the required limits. If oral medications alone do not keep your blood sugar in range, your provider may consider prescribing insulin.

Insulin therapy regulates blood sugar levels. There are several different types. Each begins to work at a different speed (called “onset”), and its effects last for a different length of time (called “duration”). Most also have a peak, which is when they produce the strongest effect.

Your healthcare provider may prescribe insulin in different ways. Some people give themselves a shot using a needle and syringe, or an insulin pen. Others use an insulin pump to deliver a small, steady dose of insulin throughout the day. If your doctor prescribes insulin, it may be a great idea to see a certified diabetes educator or dietitian to learn all about insulin.

Getting good sleep is important because poor sleep can lead to higher blood sugar levels. Diabetics may experience more sleeplessness due to excessive bathroom use or checking blood sugar.

To ensure a good night’s sleep, practice these key habits:

• Go to bed and wake up at the same time every day.
• Create a relaxation ritual before bed. Avoid watching TV or looking at your phone or tablet, as the blue light on devices can stimulate the brain.
• Keep your bedroom cool, dark, and quiet. 

Talk to your healthcare provider about your sleep problems if you’re still having trouble sleeping.  You may be suffering from sleep disorder like obstructive sleep apnea.

Managing diabetes can leave you feeling run-down, emotionally drained, and overwhelmed. There’s a lot to think about, from planning meals to testing blood sugar. “Diabetes burnout” is a real condition that affects your mental health.

The American Diabetes Association recommends being aware of the following:

• Anger, especially when first diagnosed
• Denial about the diagnosis
• Depression

If you’re struggling emotionally or mentally, visit with your primary care doctor about how you’re feeling and how to move past your feelings. Living with diabetes requires a lifelong commitment to managing your well-being and learning how to live your healthiest life.

Sources:

1. Diabetes Basics
2. Obesity Management for the Treatment of Type 2 Diabetes: Standards of Medical Care in Diabetes—2019
3. Create-Your-Plate: Simplify Meal Planning with the Diabetes Plate