Guest Commentary: Self-management is key to controlling diabetes

Diabetes is a complex chronic illness with no cure, requiring ongoing monitoring to prevent or slow complications. Some diabetes risk factors cannot be controlled, while others are modifiable and can be reduced or eliminated through lifestyle changes.”

Sue Mitchell is a registered nurse and chief of the Chronic Disease Bureau in the Delaware Department of Health and Social Services.

The statistics are staggering: In 2021, nearly 12% of Delaware residents ages 18 and older reported they had been diagnosed with diabetes.

That means more than 92,200 Delaware adults have the disease, according to the Delaware Behavioral Risk Factor Surveillance System Survey. In 2019, 34% of Delaware adults were obese, and an additional 35% were overweight, placing them at greater risk for developing prediabetes, a condition where blood glucose levels are higher than normal but not yet high enough to be diagnosed as diabetes. If left unchecked, prediabetes can lead to Type 2 diabetes. Conservatively, over 25% of all Delaware adults have, or are at elevated risk for, diabetes.

Diabetes is a complex chronic illness with no cure, requiring ongoing monitoring to prevent or slow complications. A person’s risk of developing diabetes increases if they have one or more diabetes risk factors. Some diabetes risk factors cannot be controlled, while others are modifiable and can be reduced or eliminated through lifestyle changes.

Know the risk factors for diabetes:

• Weight — Being overweight or obese increases the risk of developing diabetes. Losing just 5%-10% of your body weight can significantly reduce that risk, if it’s paired with other preventive recommendations.
• Age — It’s never too early to make healthy changes, but Type 2 diabetes generally occurs in middle-aged adults (after age 40).
• Genetics/family history — If you have a blood relative with diabetes, your risk is higher. Make sure your health care provider knows your family history, so that you know how it may impact you.
• Ethnicity — Those of African American, Asian American, Latinx, Native American or Pacific Islander descent are all at greater risk for developing diabetes.

No matter the risk for prediabetes or Type 2 diabetes, everyone can make small changes that lead to big results.

Make healthy changes, starting with small steps:

• Increase physical activity — Starting a fitness regimen can seem daunting. But even walking briskly for 30 minutes a day, five days a week, can result in improved health and reduce the risk of diabetes.
• Create a meal plan, not a “diet” — This is a lifelong commitment to better health. Food is the fuel we need to be at our very best, and no one can diet forever. But you can maintain a meal plan that gives you choices and variety.
• Get five servings of fruits and vegetables each day, and eat the rainbow — Trying new fruits and veggies opens our palate to new tastes that prevent boredom and make mealtime more enjoyable.
• Fill half your plate with fruits and veggies — Think about that. It still leaves room for your protein and starch, and is an easy visual for enjoying a healthier meal.
• Understand food labels and what you are eating — This can be tricky, even for the savviest consumer, but understanding the nutrition facts label is an important step in making healthy food choices.

A diabetes diagnosis can seem overwhelming, but no one has to go through it alone. And while there is no one-size-fits-all approach, it’s important to remember that this disease is treatable and manageable when you work closely with your health care provider and pharmacist to create an individualized plan, when you follow the steps mentioned above and when you stick with your medication regimen to control blood glucose levels.

Additionally, the state of Delaware offers a free, evidence-based Diabetes Self-Management Program that helps individuals gain confidence in their ability to manage their health, while using valuable tools to help maintain an active and fulfilling life.

Self-management program class participants learn:

• Techniques to deal with problems, such as frustration, fatigue, stress, isolation and poor sleep.
• Appropriate exercises for maintaining and improving strength, flexibility and endurance.
• Appropriate use of medications.
• How to communicate effectively with family, friends and health professionals.
• Nutrition tips, like how to create a meal plan that’s right for you and navigating those tricky food nutrition labels.
• How to pace activity and when to rest.
• How to evaluate new treatments.

If you worry you may be at risk for developing prediabetes or Type 2 diabetes, make an appointment now to talk to your health care provider — and put yourself in control! If you’ve been recently diagnosed, sign up for one of the free Diabetes Self-Management Programs to learn skills for managing the disease and tools to maintain a healthy and active life. Visit healthydelaware.org/individuals/self-management-programs.