It’s tempting to avoid the doctor if you fear a certain diagnosis. Diabetes can be one of those situations since many of us know it’s a chronic health condition that can lead to risky complications. If you find out you have diabetes early in its progression, however, changes can be made that significantly impact its severity and prevent complications such as vision loss, nerve damage and cardiovascular and kidney diseases. If you think you may be among one-fifth of Americans who have diabetes but are undiagnosed, take these steps this National Diabetes Month:
• Find out if your blood sugar levels are high. Blood tests during regular medical visits will help your primary care doctor determine whether regular hemoglobin A1c tests are needed. Hemoglobin A1c is the test that determines the average of your blood sugar levels over a period of months. If you have prediabetes (your blood sugar numbers are high or higher than normal but not high enough to qualify as diabetes), it’s often not too late to prevent diabetes from developing; you will, however, need to make some lifestyle changes.
• Research the disease. Knowing more about the disease will assist you in making more informed decisions. People with Type 1 diabetes don’t produce enough insulin, which is why they need it. If you have Type 2 diabetes, your pancreas is still producing insulin; the insulin is just not working as effectively as it should. Since insulin manages your blood sugar levels, those levels will be too high without proper oversight. That’s why lifestyle and medical interventions (which don’t always include insulin) are needed for Type 2 diabetes.
• Increase your physical activity. Exercise can help you reduce blood sugar levels. This doesn’t mean you should go from no activity to running marathons. If you aren’t moving enough now, take gradual steps toward the 150 minutes of recommended moderate-intensity activity per week. Even a small amount of physical activity, such as walking for two to five minutes (especially after meals), can contribute to lowering your blood sugar levels according to a study cited by the Cleveland Clinic.
• Get good sleep. Research suggests that poor sleep is a risk factor for getting diabetes, and getting better sleep can help you manage it. If you are dealing with insomnia and/or possibly a sleep disorder, discuss treatments with your primary care doctor. Your provider may refer you to a sleep specialist, who may recommend different sleep routines, cognitive behavioral therapy (CBT), a device or other methods.
• Make better food choices. Most of us could do something to improve our nutrition. Add whole foods with increased fiber and reduce the number of processed foods you eat. Sometimes it helps to replace any bad habits gradually. The American Diabetes Association has tips on healthy choices (diabetes.org/food-nutrition).
• Seek out resources to help you manage the condition. Just like it helps to have a gym buddy, it can help to have company as you navigate an illness. The Eskenazi Health Center Diabetes Education Program offers group sessions for those who are attempting to lower their blood sugar levels after a diabetes diagnosis. These group sessions, which are available in virtual and in-person formats, last from four to six weeks. Eskenazi Health care team members lead the sessions, which cover such topics as nutrition, medications, meter use and healthy coping. The care team members will include a nurse, dietitian and pharmacist, but you may find your fellow attendees helpful as well. Call 317-880-1320 for information on the program or to enroll.
While you are beginning new lifestyle practices, consult with your primary care physician, who can offer guidance and refer you to various resources in the community. If you need a new primary care doctor, call Eskenazi Health Connections at 317-880-7666.
Ananda Kannappan, M.D., primary care physician and Lifestyle Medicine practitioner with Eskenazi Health Center Grande