Has anyone ever said this to you? You might have wanted to reply “what do you think diabetes looks like?” Because the truth is you can’t tell if someone has it by looking at them. Diabetes can look like anyone:

• All ages: children, teens, young adults, and older adults
• All weights: underweight, normal weight, and overweight
• All fitness levels
• All races/ethnicities

Many people think that being overweight causes diabetes. Being overweight is a risk factor for type 2 diabetes (not type 1), but many overweight people never develop it. Also, many people who have type 2 diabetes aren’t overweight. For example, Asian American people tend to be normal weight, but on average they have less muscle and more fat than other groups and often develop type 2 diabetes at a younger age and lower weight.

Before you had diabetes, you probably didn’t know much about it either. But now that you do, you can share your knowledge with others and help clear up misunderstandings about this chronic (long-term) condition.

So you’ve just been told you have type 2 diabetes. There’s probably a lot running through your head right now. Living with diabetes takes a lot of work and can take a toll on your physical and mental health. The good news is there are things you can do to help you cope so you can stay strong mentally and physically.     

While there’s no cure for type 2 diabetes, there are ways to manage it and thrive. There’s no one-size-fits-all diabetes management and treatment plan. Your doctor, diabetes education specialist, and other health care professionals can create a plan for your specific needs. A successful diabetes management plan will include healthy eating, exercise, medical support, and emotional support. Yes, emotional support. Getting emotional support is just as important as any other part of diabetes care and treatment.

You may not have all the answers on how to deal with diabetes right now, but over time you’ll figure it out. Many people with type 2 diabetes lead long, healthy lives. Just remember—whatever you’re feeling is OK, and you’re not alone.

Here’s what you should keep in mind as you take each step forward:

It’s Not Your Fault

The truth is, you’ve been diagnosed with type 2 diabetes because your body doesn’t use insulin well and can’t keep your blood sugar at normal levels. There are many factors that can lead to type 2 diabetes. Some you have no control over, like your race and ethnicity, stress, and having a close relative (parent, brother, sister) with type 2 diabetes. While you can’t change those things, you can make lifestyle changes like eating healthy, getting plenty of exercise, and losing weight—if needed—to help manage type 2 diabetes. Now that you know you have diabetes, you can plan your next steps to help manage it and prevent serious complications.

You Can Live a Long, Healthy Life With Diabetes

If you’ve just been told you have type 2 diabetes and you’re not sure what that future looks like, that’s completely understandable. What you should know is that diabetes care and treatment has come a long way in reducing the impact of diabetes on people’s lives. People with diabetes are living longer, healthier lives with fewer complications. And with the help of diabetes self-management education and support (DSMES) services, you can gain the knowledge, skills, and support needed to successfully manage diabetes.

See a Diabetes Care and Education Specialist

A diabetes care and education specialist will be an important part of your health care team. They are licensed health care professionals who will work with you to develop a management plan specific to your health needs, lifestyle, beliefs, and culture. DSMES services provided by a diabetes care and education specialist have been proven to help people with diabetes. It can help improve A1C, blood pressure, and cholesterol levels. What’s more, it can even help reduce the risk of diabetes complications and hospitalizations. Ask your doctor for a referral to DSMES services to help you manage your diabetes.

You Don’t Need Special Foods

There is no such thing as a “diabetes diet.” Your doctor will most likely tell you that you should eat the same way everyone else should eat. Eating healthy foods that are lower in carbs, added sugars, saturated fat, and sodium (salt) will be key to managing your blood sugar. You can work with a diabetes care and education specialist to make a meal plan that works for you. With some small changes, you can still enjoy many of the foods that you love and grew up with and manage your diabetes too. And don’t be afraid to try new foods. For those of you with a sweet tooth, with a little planning ahead, you can still keep dessert on the menu.

Being Active Helps

One of the best ways to manage diabetes is to get regular physical activity. You don’t have to spend hours at the gym or run a marathon to be active. You can start small and take it at your own pace. Even little changes like taking the stairs instead of the elevator are good ways to get your body moving. Best thing of all, you don’t have to spend money on a gym membership. You can go for a walk, ride a bike, blare your music and dance—all without spending a penny! Regular physical activity has many other health benefits as well, like better sleep, weight loss, stress reduction, and improved blood pressure and cholesterol levels.

You’re Not Alone

This can’t be said enough: you’re not alone, so don’t go it alone. It’s important to connect with others living with type 2 diabetes. Peer support is important. Whether in person or online, it allows you to connect, share stories, and find resources, everything from daily management to mental health. And don’t forget, your diabetes health care team is also there to support you. Talk with your health care team about your experiences, concerns, and any questions you may have about managing diabetes.

Hoping is Coping

Your diabetes diagnosis may come with big life changes. It will take time to figure out everyday diabetes care. Just know there are many resources available to help you cope. The main message here is don’t lose hope. With the right diabetes management plan, you’ll be able to live your best life while successfully managing your diabetes.

Each year, 1.7 million Americans, ages 20 and up, are diagnosed with diabetes. People with diabetes have high levels of blood glucose (also called blood sugar). If left undiag­nosed or untreated, diabetes can lead to heart disease, stroke, kidney disease, blindness, and other health problems. That’s why it’s important to manage your diabetes ABCs: A1C (blood glucose), blood pressure, and cholesterol. The 4 steps below are a good start.

Step 1: Learn about diabetes. If you’ve got diabetes, you need to make healthy food choices, move more every day, stay at a healthy weight, and take recommended medicines even when you feel good.

Step 2: Talk to your health care team about how to manage your A1C, blood pressure, and cholesterol. Know your ABC goals, and track your progress.

Step 3: Learn how to live with diabetes. Even if you know the steps you should take to stay healthy, you may have trouble sticking with these steps over time. Work with your health care team to make a plan that will work for you.

Step 4: Get routine care to stay healthy. See your health care team at least twice a year to find and treat any problems early. Once each year, be sure to get a dilated eye exam and a complete foot exam.

Mistakes … we all make them. When you’re first diagnosed with diabetes, there’s lots to learn, and a few mistakes are bound to happen. Here are 3 common ones, along with tips to help you avoid them:

1. Not Testing Enough

Everyone’s diabetes is different, and your treatment plan needs to work for you. For a custom fit, test your blood sugar often when you’re first learning how your body responds to food and activity. Keep track of eating, exercise, and blood sugar levels so you can spot highs and lows and figure out what caused them. Then work with your doctor to adjust your treatment plan as needed.

Getting sick affects your blood sugar levels too. You may not feel like eating, which makes blood sugar harder to manage. If you have a flu-like illness, test every four hours, track the results, and call your doctor if your blood sugar is lower than 70 mg/dL or stays over 240 mg/dL for 2 tests in a row. If your blood sugar is very high, also test your urine for ketones using an over-the-counter ketone test kit. Call your doctor if your ketones are high. High ketones can be an early sign of diabetic ketoacidosis, which is a medical emergency and needs to be treated right away.

2. Not Moving Enough

People with diabetes get big benefits from being physically active, such as better control of blood pressure, blood sugar levels, and weight. Physical activity can also help lower LDL (“bad”) cholesterol, raise HDL (“good”) cholesterol, and reduce the risk of heart disease and nerve damage.

You don’t have to spend hours at the gym. A smart move is setting a reasonable, specific goal, such as walking for 15 minutes after dinner. Build up gradually until you’re active for 30 minutes on most days. Be sure to check with your doctor about which activities are best for you and if there are any you should avoid.

Still dragging your feet? Test your blood sugar before and after you’ve been active and see the fruits of your labor. Make it a habit, and physical activity can also lower your A1c.

3. Not Checking Up

You’ve got diabetes, and you’re managing it well—eating healthy, being active most days of the week, taking meds as prescribed. In fact, you feel pretty good. People who feel good can skip a few doctor’s appointments, right?

Wrong! Seeing your health care team regularly is an essential part of your treatment. For one thing, you may not know if you’re developing a diabetes-related health complication because there may not be any symptoms. Following your schedule of checkups and tests will help catch complications early when treatment is most effective. Another big reason not to miss checkups: adjusting your treatment plan with your doctor or dentist as needed so you can be your healthiest and feel your best.

Receiving support and education when you have diabetes is critical. Diabetes self-management education and support (DSMES) services can help you stay healthy and thrive with diabetes. Speak with your doctor about a referral for DSMES.

When you find out you have diabetes, you may have questions about what you can eat or how to check your blood sugar. You may worry about how it will impact your life.

When you have diabetes, managing blood sugar, blood pressure, and cholesterol are all equally important to live a healthy life. Also essential are key lifestyle choices – including the foods you eat, your physical activity, and taking care of your mental health.

Do you wish you had someone who could answer all your questions? Even someone who could help you manage the day-to-day challenges of living with a chronic health condition? Could you use some extra encouragement when it comes to making changes in your life? Working with a diabetes educator trained in DSMES can be a big help.

You can learn everything you need to know to take care of yourself and your diabetes with DSMES.

The Encouragement You Need

Through DSMES, you’ll get to work one-on-one with a diabetes care and education specialist, a certified professional who is specially trained in diabetes care and management. Your diabetes care and education specialist can:

• Help you learn how to manage your blood sugar.
• Explain how diabetes medicines work.
• Help you figure out the best type of blood sugar monitoring device for you and your situation.
• Suggest tools to help you track your progress.
• Help you reduce your risks for complications.

There is more to diabetes than medical management. Your diabetes care and education specialist can help you plan healthy meals that fit your life, your budget, and your family’s taste buds. They also can help you plan physical activity around your family’s schedule – and with your family!

Diabetes care and education specialists know the challenges of day-to-day life with diabetes. And they know how you can navigate them. Their expert support can help you thrive while living with diabetes.

When to Seek DSMES During Your Life

There are at least four times you can benefit from DSMES services:

1. When you first find out you have diabetes
2. During yearly follow-up visits with your doctor
3. When it’s harder to manage diabetes, such as
   • When you lose access to food or money
   • When you have stress or anxiety
   • When you have new health issues
   • When you start taking a new medicine
4. During changes in life, such as a change in your living situation or health insurance

While these are important times to seek DSMES, you can benefit from extra support at any point in your life. Make DSMES part of your regular diabetes care plan. Learn more about when to seek DSMES.

Live Your Healthiest Life

With DSMES, you’ll receive a coach, a teacher, and a cheerleader, all in one! In addition to in-person visits, telehealth may be an option for some people. This allows you to receive support from your diabetes educator over the phone from the comfort of your home.

Another benefit of DSMES? You can reduce the need for medicine and possibly save yourself from emergency room visits. Plus, your diabetes educator can help you identify cost-saving programs.

DSMES services gives you the power to feel better today and to stay healthier in the future.

Don’t delay – DSMES can mean the difference between living with diabetes and living well with diabetes. Speak with your doctor about a referral for DSMES. If you already have a referral, find a diabetes care and education specialist.

If you have diabetes, getting regular physical activity is key to helping manage your blood sugar. Read on for tips to help you get moving and keep going.

One of the most important things that you can do for your health is to get regular physical activity. There are so many benefits, from sleeping better to feeling happier. Regular physical activity can also help you:

• Lose or maintain your weight.
• Improve your memory.
• Manage your blood pressure.
• Lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.

Physical activity is a foundation of diabetes management. It helps you manage blood sugar levels and lowers your risk of other complications, including heart disease and nerve damage.

Breaking Down the Barriers

It might sound hard to make a healthy change, but don’t talk yourself out of physical activity before you start. Here are a few tips to help you get moving:

• You can start slowly. You don’t have to spend hours at the gym. The goal is to get at least 150 minutes of moderate-intensity physical activity every week. One way to reach that goal is to be active for 30 minutes on most days. Depending on your fitness level, you could start with a 10-minute walk after dinner and build up slowly. Be sure to check with your doctor about which activities are best for you and if there are any you should avoid.
• It can lower your blood sugar. While some benefits of physical activity may take longer to see, some are immediate. Check your blood sugar before and after you take a walk, and you’ll likely see a lower number after.
• You can do it for free. You don’t need to pay for a gym membership. There are plenty of free options. Walk during lunch, dance to some tunes at home, or find a free online workout—there are so many to choose from!
• Small changes can make a difference. You don’t need a big chunk of time to be active. You can find small ways to get in more activity throughout the day. Take the stairs instead of the elevator. Play with your kids outside. Get up and move around during commercials when you watch TV.

You Can Start Slowly!

You don’t have to spend hours at the gym. The goal is to get at least 150 minutes of moderate-intensity physical activity every week. One way to reach that goal is to be active for 30 minutes on most days. Depending on your fitness level, you could start with a 10-minute walk after dinner and build up slowly.

Plan Your Way to an Active Lifestyle

People who are active usually follow a plan or a routine to keep them on track. Here are a few ideas to help you get started:

Be specific. Pick a goal that’s clear, one you can reach and easily measure, such as walking a mile every day or being active every weekday for 30 minutes.

Start small. Depending on your fitness level, that may mean taking the stairs more often, doing yard work, or walking the dog. Take it slowly. Every step is one more than you did before—and a step in the right direction.

Find something you like. Seriously, this is important … or you won’t keep doing it. Make physical activity fun, whether it’s yoga, a scenic bike ride, or playing with your kids. A “workout” doesn’t have to feel like work—and certainly doesn’t have to be in a gym.

Partner up. Whether it’s in person or virtually, working out with a friend makes your workout more fun. And you can hold each other accountable if you’re tempted to skip it.

Make it a habit. Schedule physical activity into your daily routine. Walk every day during lunch or walk with your family after dinner. The more regular you are, the quicker it will become a habit. Don’t go more than 2 days in a row without being active, and you’ll keep your new habit going strong.

Measure your progress. Whether you use an app, activity tracker, or a piece of paper, tracking your progress lets you see how much you’ve completed in a week, a month, or a year. Then you can celebrate your successes!

Our bodies are made to move, and we feel better when they do. Just make sure to check with your doctor before starting any new or more difficult activity.

Real people share how they took control and lost weight their way.

If you’re like many people with prediabetes or type 2 diabetes, weight loss is part of your treatment plan. It sounds so simple: eat less and move more. But if weight loss were that easy, millions of people wouldn’t be struggling right now to do it. And you’ve probably noticed that even people who take the weight off have a hard time keeping it off.

More and more studies show that people respond differently to diets. For example, some lose weight on low carb; some gain weight. The same goes for other plans.

So how do you find your secret sauce for weight loss? Make sure to focus on healthy, nutritious food, and then experiment with eating, activity, and setting goals until you find a method that works for you. Here are a few success stories to get you started.

Brooke’s Story

Brooke is very active but has always struggled with her weight, and each time she tried to lose the extra pounds it got harder. But this time something clicked.

It was all about timing: her youngest child had left for college, so she had more time to focus on her own goals. And she had just hit an important milestone: turning 50. “I figured at this point in life, getting in shape is only going to get harder,” she said.

Having a clear goal helped: she didn’t want to miss out on a long bike ride or hike because she wasn’t fit enough. To jump-start her weight loss, she cut out all sugar and most carbs. She lost 15 pounds quickly, but the diet wasn’t sustainable. She then went on a commercial diet plan that provided portioned meals and snacks. “I liked all my meals being measured for me,” she said. “It gave me permission to relax about food.”

To support her weight loss and get fitter, Brooke stepped up her activity by going to the gym, riding regularly with a biking group, hiking, and taking the stairs instead of the elevator at work.

One of Brooke’s biggest challenges was visiting her parents’ house. “Food is everywhere all the time, on countertops, in cabinets, in the freezer—even the second refrigerator is full.” But Brooke knew her triggers. “I’m an all-or-nothing kind of person. As long as I didn’t touch any of it, I was OK.” For meals together, she brought her own prepared food.

Two years later, Brooke has reached her 50-pound weight loss goal and knows she can keep up her healthy habits for life. It doesn’t hurt that people who haven’t seen her for a while say, “You look great!”

What’s ahead for Brooke? A whole bucket list of places to go and mountains to climb. She’s fit for adventure!

Nadia’s Story

Nadia has been on many different diets and has lost weight, but she always gained it back. “I have a shelf full of weight loss books,” she said. “They make really good paperweights.” She was concerned about her health – she had sleep apnea, and type 2 diabetes, heart disease, and stroke run in her family – but she had given up trying to shed the pounds. Then came a wake-up call during a checkup with her doctor.

“He started a sentence with ‘At your size . . . ,’ and it really hit home that I needed to do something about my weight,” Nadia remembers. “It wasn’t a good moment, but looking back I’m grateful.”

This time, instead of trying a specific diet, Nadia focused on healthy eating and activity that fit into her life. She ate real food, like grilled chicken and veggies, in smaller portions and began to walk every day. She applied what she had learned over the years about dieting to her own needs, and the weight started coming off. “None of this is new, but it’s working for me now,” she said. Some of Nadia’s tried-and-true tips:

• Walk longer if you’re going to a party to make up for anything unhealthy you may eat.
• Stay away from dinner salads when you’re eating out; the calories are surprisingly high.
• Check the restaurant menu and plan your meal ahead of time.
• Take half of your meal home.
• Eat slowly. It takes 20 minutes or more for your brain to know you’ve had enough.
• Drink water if you think you’re hungry. You may just be thirsty.
• Eat some protein at every meal and try to include fruits and veggies.
• Write down everything you eat and drink. It keeps you accountable to yourself!

Physical activity makes Nadia feel great; she actually looks forward to it, getting up extra early to walk before work. “There’s always time to watch TV. You have to carve out time to be active,” she said.

Nadia still has a few pounds to lose, but the weight she has lost so far has stayed off for 2 years. The closer she gets to her goal, the slower the numbers on the scale go down, but that’s OK. Her cholesterol and blood sugar levels have improved, and her sleep apnea? Gone. And there’s the added benefit that now she can wear anything she wants.

This tip from Nadia may be the most helpful of all: “If you regain weight, just start over. There’s nothing you can’t undo.”

Daniel’s Story

Between working and raising a family, Daniel couldn’t find the time to exercise and fix healthy meals. By his mid-40s, he had gained 40 pounds, and with the weight came high blood pressure, high cholesterol, and loss of energy. He knew being overweight raised his risk for other health problems, like type 2 diabetes. He decided to take action.

Daniel’s first move was taking the stairs at work to get more fit, and he was surprised how quickly his blood pressure came down. But after seeing a photo of himself on Facebook, he decided he needed to lose the weight, too. He downloaded an app on his phone and started tracking food and calories, and he quickly discovered he was eating more calories at a single meal than he should in an entire day.

Daniel started a Facebook group, “Let’s get in shape together,” and invited friends who were having similar weight and exercise challenges, as well as those who were successful. He then made a list of obstacles and how he planned to face them. One trigger was fried food, so Daniel had to find a way to quiet the inner voice that whispered “fried chicken.” He posted a contract on the group page, committing to change.

He began an eating plan based on lean protein, beans and other legumes, and veggies. He could eat unlimited quantities of some veggies, including broccoli, asparagus, and cauliflower. The plan also called for zero-calorie drinks only, water preferred, and a cheat day each week when Daniel could eat anything he wanted. It was easy for him to fit the plan into his life, and most importantly it worked.

After he began losing weight, Daniel started getting even more active, working out at the gym and running. The exercise made him feel terrific. All along, he continued to post his progress on the Facebook group page. For him, making it public made the difference.

“The tools are out there,” he said. “We just need to find what works for us. For me, it was dealing with one challenge at a time. Change isn’t easy, but when you can count on family and friends for support, online and off, it can be done.”

If you have diabetes, you probably know more than most about the foods you eat and how they affect your diabetes management. While there’s no such thing as a “diabetes diet,” some people have found certain eating plans to be helpful in managing diabetes.

Healthy eating is key to managing your blood sugar. But what does it mean to eat healthy? The truth is, healthy eating looks no different for you than it does for anyone else. It includes eating foods that are lower in added sugars and saturated fat. While there’s no one-size-fits-all approach to eating healthy, several eating plans can help manage your diabetes.

The American Diabetes Association released a report reviewing several eating plans that have been shown to help people with diabetes. One of the most researched has been Mediterranean-style eating. Studies report benefits such as improved A1C levels, cholesterol, and heart health.

What Is Mediterranean-Style Eating?

Mediterranean-style eating is the traditional eating habits and lifestyle in countries along the Mediterranean Sea. More than 20 countries border the Mediterranean. Because each country differs in culture, religion, economy, and agricultural production, there’s not one specific Mediterranean way to eat. But Mediterranean eating has many common factors. These include:

• Eating plenty of fruits, vegetables, whole grains, beans, and nuts.
• Using extra virgin olive oil instead of butter or other oils.
• Limiting dairy products and red meat.
• Limiting sweets, added sugars, sodium (salt), and highly processed foods.

How Can This Way of Eating Help You Manage Diabetes?

When you have diabetes, your body doesn’t make or use insulin well and can’t keep your blood sugar at normal levels (known as insulin resistance). This causes spikes in your blood sugar and over time can lead to serious complications. Because Mediterranean-style eating is rich in plant-based foods and limits processed ones, it can help reduce insulin resistance. This leads to better blood sugar management and lower A1C levels. Mediterranean-style eating can also help:

• Improve heart health. Saturated fats and sodium are bad for your heart. They can increase cholesterol levels and blood pressure. Since heart disease is one of the most common complications of diabetes, you’ll want to limit these food with high amounts of saturated fat or sodium in your diet. Following Mediterranean-style eating can reduce your risk of heart disease and stroke.
• With weight loss, if you’re overweight. Mediterranean-style eating emphasizes foods that are full of fiber. Fiber helps with blood sugar and weight management. The Mediterranean lifestyle also encourages being physically active. Being active helps control blood sugar levels and lowers your risk of heart disease and nerve damage.
• Reduce inflammation. High blood sugar from diabetes can cause inflammation. Foods such as leafy green vegetables, fruits, olive oil, and fatty fish can help reduce inflammation and strengthen your immune system.

Choosing What’s Right for You

When choosing or creating a diabetes meal plan, it’s important to consider how different foods will affect your blood sugar and weight loss goals (if needed). Because Mediterranean-style eating limits processed foods and those high in sugar, it can help. But whether you follow this style or not, people with diabetes are advised to limit or avoid processed food.

There are things you should look out for when choosing a diabetes meal plan. For example, some eating plans can be high in carbohydrates (carbs). Mediterranean-style eating includes foods like pasta, rice, and bread, all of which can cause weight gain and spikes in your blood sugar. Fortunately, there are healthier alternatives. Instead of regular pasta you can choose whole-grain or vegetable noodles. You can also eat brown rice instead of white rice. Making these simple substitutions and paying attention to portion size can help you limit the amount of carbs you eat.

There’s no one way of eating to manage diabetes, so experiment and find what works for you. Whether it’s Mediterranean-style foods or any other, the right food plan for you will depend on your health needs, lifestyle, beliefs, taste, and culture. Work with a diabetes care and education specialist to help create yours. Working together, you can find a diabetes food plan that suits you best.

Building healthy habits can help you accomplish your health and wellness goals. With these tips, you can prepare for anything that comes your way.

Start small.

It might be tempting to jump right into a big, new goal, like walking a 5k, but this can feel overwhelming. Build your confidence with things you know you can do, and then add new challenges. For example, a new physical activity could start with just 1 day per week, for as little as 5 to 10 minutes. As you go, you can add more minutes to your routine or challenge yourself to be active more days of the week. If you have more than one new habit in mind, start with one and add more habits after you’ve gotten a few weeks of practice.

Seize the day.

It’s easy to put things off until later, but there’s no time like the present. Many people like to wait until the beginning of the week, month, or year to start a new habit, but this can be a trap and give you more time to put it off. There’s never a perfect time to start a new habit, so why not get inspired and start today?

Moderate yourself.

When building a lasting habit, ask yourself what you can do for the rest of your life, not what you can do for the next few weeks. For most people, big changes are hard to maintain, and they can lead to burnout. Instead, set goals that you can achieve 90% of the time. If your new habit is to walk 2 miles per day, you might allow yourself a break halfway through, or even a rest day when you need it. Nobody is perfect, especially when you’re practicing something new, and moderation can help to keep you motivated in the long term.

Prepare for when life gets in the way (because it will).

Your new healthy habit won’t be the only thing happening in your life, and some days things simply don’t go as planned. Be ready for those challenges and have a backup plan. Some days work will run late, you’ll get stuck in traffic, kids will get sick, or weather will get in the way of your activity plans. Try doing a workout at home or even 10 minutes of stretching instead. Something is always better than nothing, and every little bit counts.

Make it work for you.

It’s OK to change your plan along the way. You are the expert on you, so if something isn’t working, make a new plan. Tracking your progress along the way will help this process along so you can look back at what you’ve done. There isn’t just one right way to move your body or change your eating habits. Figure out what you enjoy, get creative, and make it work for you!

One of the best ways to predict how well someone will manage their diabetes: how much support they get from family and friends.

Daily diabetes care is a lot to handle, from taking meds, injecting insulin, and checking blood sugar to eating healthy food, being physically active, and keeping health care appointments. Your support can help make the difference between your friend or family member feeling overwhelmed or empowered.

What You Can Do

• Learn about diabetes. Find out why and when blood sugar should be checked, how to recognize and handle highs and lows (more below), what lifestyle changes are needed, and where to go for information and help.

• Know diabetes is individual. Each person who has diabetes is different, and their treatment plan needs to be customized to their specific needs. It may be very different from that of other people you know with diabetes.

• Ask your friend or relative how you can help, and then listen to what they say. They may want reminders and assistance (or may not), and their needs can change over time.

• Go to appointments if it’s OK with your relative or friend. You could learn more about how diabetes affects them and how you can be the most helpful.

• Give them time in the daily schedule so they can manage their diabetes—check blood sugar, make healthy food, take a walk.

• Avoid blame. Many people with type 2 diabetes are overweight, but being overweight is just one of several factors involved. And blood sugar levels can be hard to control even with a healthy diet and regular physical activity. Diabetes is complicated!

• Step back. You may share the same toothpaste, but your family member may not want to share everything about managing diabetes with you. The same goes for a friend with diabetes.

• Accept the ups and downs. Moods can change with blood sugar levels, from happy to sad to irritable. It might just be the diabetes talking, but ask your friend or relative to tell their health care team if they feel sad on most days—it could be depression.

• Be encouraging. Tell them you know how hard they’re trying. Remind them of their successes. Point out how proud you are of their progress.

• Walk the talk. Follow the same healthy food and fitness plan as your loved one; it’s good for your health, too. Lifestyle changes become habits more easily when you make them together.

• Know the lows. Hypoglycemia (low blood sugar) can be serious and needs to be treated immediately. Symptoms vary, so be sure to know your friend’s or relative’s specific signs, which could include:

  • Shakiness.
  • Nervousness or anxiety.
  • Sweating, chills, or clamminess.
  • Irritability or impatience.
  • Dizziness and difficulty concentrating.
  • Hunger or nausea.
  • Blurred vision.
  • Weakness or fatigue.
  • Anger, stubbornness, or sadness.

  If your family member or friend has hypoglycemia several times a week, suggest that he or she talk with his or her health care team to see if the treatment plan needs to be adjusted.

• Offer to help them connect with other people who share their experience. Online resources such as the American Association of Diabetes Educators’ Diabetes Online Community or in-person diabetes support groups are good ways to get started.

Children and Older Adults

If you have a child with diabetes, you’ll probably be much more involved with their day-to-day care. Some older kids will be comfortable checking their own blood sugar, injecting insulin, and adjusting levels if they use an insulin pump. Younger kids and those who just found out they have diabetes will need help with everyday diabetes care. Your child’s health care team will give you detailed information about managing your child’s diabetes.

Diabetes is more common in older adults, and it can be harder for them to manage. Older people may not be as able to notice high or low blood sugar levels, so it’s especially important for you to know the signs and how it should be handled. They may have several diabetes complications such as vision problems, kidney disease, or nerve damage, so regular appointments with their health care team are essential.

Better Together

The most important thing is quality of life, yours and theirs. Sure, there will be highs and lows—blood sugar and otherwise—but together you can help make diabetes a part of life, instead of life feeling like it’s all about diabetes.

Offer your support

Managing diabetes is not easy, whether a person has just been diagnosed or has been living with diabetes for many years. Family support can help a person with diabetes manage everyday tasks and deal with changes in care over time.

But if you live far away from your loved one with diabetes, you may worry about how you can help. Being prepared with the right information can help you provide support, even from a distance. This short guide offers tips that can help.

Learn about diabetes.

Learning about diabetes can help you understand what your family member is going through, find ways to help them prevent emergencies, and manage their health care. It can also make talking with your family member’s doctor easier. Here are some tips:

• Learn as much as you can about your loved one’s diabetes medicines, supplies, and equipment, including their blood sugar monitor and test strips.
• Go to Living with Diabetes to learn more about managing diabetes. See Resources for Everyone section for other ideas.
• Ask your loved one to teach you about how they are managing their diabetes and what kinds of support they may need. For example:
  • Do they just need someone to check on them now and then?
  • Do they need someone to take them to appointments or help make medical and financial decisions?
  • Remember—it’s their health, so it’s up to them how much they want to share with you. Let them know that you’re there to support them if they need you.

Gather information and keep in one place.

Gather important information about your loved one’s health care, and keep it up to date. Put it in a place that is easy for your loved one or a caregiver to find. Keep copies for yourself. Here are the kinds of information you should collect:

• With your loved one’s consent, make sure that at least one family member or close friend gets written permission to receive medical and financial information from the doctor or hospital. Choose one person to talk with all health care providers, if possible.
• Write down the following medical information:
  • Names and phone numbers of your loved one’s care team.
  • Names and doses of your loved one’s medicines.
  • Names and phone numbers of emergency contacts.
• Make sure your loved one or a caregiver knows how to contact you (or an emergency contact) in an emergency—but tell them to call 911 first.
• Create a list of resources in your loved one’s community (see the Resources for Everyone section for ideas). This list can include information about:
  • Social support: Check with your loved one’s health care provider for support groups, social services, and other resources in the community.
  • Financial support: Look for community discount programs for medicines, blood sugar monitors, diabetes education, nutrition assessment, and counseling.
  • Practical support: Ask your loved one’s health care providers or diabetes care and education specialist if there is someone who can help them get supplies and learn to use equipment, if needed. Caregivers can also learn to use equipment.

Find resources.

Different kinds of organizations can help with different kinds of resources—like meal planning, diabetes care, diabetes camps for children, housekeeping, or emotional support. Here are some places to go for help:

• Local diabetes groups, senior centers, faith communities, and other community groups that provide support services. Your loved one’s health care provider may have a list of local services. You can also check the Resources for Everyone section for ideas.
• Local pharmacies. Many pharmacies offer individual and group counseling.
• Your loved one’s health insurance company or Medicare. Ask what diabetes education and support services are covered. For example, Medicare Part B covers a wide range of diabetes education and training.
• State health and social services. Look for information on the state government website where your loved one lives. Ask about community programs for children, seniors, and people with disabilities.
• Your loved one may need a referral from a health care provider to get services from some organizations. You can help them work with their doctors to get what they need. Remind your loved one that asking for a referral to a diabetes self-management education and support (DSMES) program might be helpful.
• To find a DSMES program recognized by the American Diabetes Association or accredited by the Association of Diabetes Care & Education Specialists, go to the Find a Diabetes Education Program in Your Area website.

Plan your visits.

• When you visit your loved one, you may worry that you don’t have enough time to do everything you want to. Talk with your loved one ahead of time about the kind of help they may need. You may feel less stressed if you can focus on a few important errands or chores during your visit.
• Research your company’s leave policies. Some companies allow sick leave to be used to care for a relative.
• Remember that your loved one may need help with things like home cleaning and repairs, shopping, or other tasks that are not directly related to their health.
• Check with your loved one or a caregiver to learn what medical care they may need. This information will help you set clear, realistic goals for your visit. For example:
  • Do they need to see specialists, such as a foot doctor (podiatrist) or eye doctor (optometrist or ophthalmologist)?
  • Do they need more testing supplies?
• Try to make time to do things that are fun and relaxing with your loved one. Suggest taking a walk together. Offer to play a game of cards or a board game.

Stay in touch.

From time to time, ask your loved one how they are coping with their diabetes and how you can help. With your loved one’s permission, try to find people in the community—like other family members, friends, or neighbors—who can visit and provide support if needed.

Check in regularly with the people who are providing care to your loved one. Find out how they are coping and how you can help them.

You don’t get really good at dealing with diabetes overnight. But over time, you’ll figure out how to go from getting it done to taking it in stride. See if any of these tips are familiar (or worth trying!).

Remember when you first found out you had diabetes and learned the basics of taking care of yourself?

• Make and eat healthy food.
• Be active most days.
• Test your blood sugar often.
• Take medicines as prescribed, even if you feel good.
• Learn ways to manage stress.
• Cope with the emotional side of diabetes.
• Go to checkups.

One way or another, you’ve had to try to make it all fit with family, work, school, holidays, and everything else in your life. Here’s our short list of tips to help – you’re probably familiar with many, but some may be new (feel free to use!).

Eat Well

• Take the time to cook. You’re not saving time by sitting in the drive-thru anyway.
• Look online for budget-friendly, easy-to-make recipes. Many are so good you’ll want to eat right out of the pan.
• Write down or take photos of all your meals and snacks. This one trick makes you much more aware of everything you eat and helps you stay in control.
• You can’t go wrong with veggies. Take a free online cooking class to learn the secrets of making them taste delicious.
• Skip “diabetic” foods. They often cost more than “regular” food, and they don’t taste very good anyway.
• Make the same food for you and your family. Healthy eating for everyone!
• Try Meatless Monday (or any day of the week). Beans and lentils are cheap, tasty, and really good for you.
• Make family favorites with a twist: substitute veggies for some of the rice or pasta, or blend veggies until smooth and add to sauces.

Be Active

• Exercise is still one of the best tools for managing diabetes, and it’s free!
• Break a sweat regularly, but also find little ways to be active throughout the day, like climbing stairs and walking.
• Work out with a friend. You’re more likely to stick with it because you won’t want to let them down.
• Try an activity tracker (many apps are free). It’s very motivating to watch your steps add up.
• Check out all the online workout videos. There’s something for everyone, at every level of fitness.

Manage Stress

• Try meditation or yoga to slow down and relax. Choose from thousands of free videos online to get started.
• Get moving! Taking a walk can help you unwind, and the effect can last for hours.
• Call or make plans to get together with a friend who understands you.

Do Things You Can Keep Doing

• For new habits, start small. Little successes make it easier to take on bigger goals.
• Make goals specific. Instead of “I’m going to get in shape,” think “I’m going to walk after dinner on weekdays.”
• Make good choices easier. Stick to just one or two healthy breakfast options, bring your lunch instead of buying, leave the dog’s leash by the door.

Keep Learning

Diabetes self-management education and support services can help you learn skills to manage diabetes when you’re first diagnosed, and at these other key times as well:

• During checkups with your doctor.
• When a new event or health problem affects how you take care of yourself.
• When any other big life event, like changing your job or home, affects your diabetes care.

See the Big Picture

What’s most important to you? Being fit for yourself and your family? Having fun? Having energy? Everything you do to take care of yourself gives you more of what matters most. Here’s to making diabetes a part of life instead of life being all about diabetes!

Chances are, you know someone with diabetes. It may be a friend, a family member, or even you. And because the best way to prevent or manage any harmful health condition is to be informed, we want to help you be in the know. Learn about the facts, stats, and impacts of diabetes.

The year 2021 marked the 100 anniversary of the discovery of insulin. Before insulin was discovered, people with diabetes didn’t live long lives. Since then, we’ve come a long way in reducing the toll diabetes takes on people’s daily lives. But the fight isn’t over.

Today, the number of people with diabetes is higher than it has ever been. And it’s not just your grandparents you have to worry about. People are developing diabetes at younger ages and at higher rates. But the more you know about diabetes, the more you can do about preventing it, delaying it, or lessening its harmful effects.

The Facts

Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy. Most people’s bodies naturally produce the hormone insulin, which helps convert sugars from the food we eat into energy that the body can use or store for later. When you have diabetes, your body either doesn’t make insulin or doesn’t use its insulin well, causing your blood sugar to rise. High blood sugar levels can cause serious health problems over time.

With type 1 diabetes, the body can’t make insulin. If you’re diagnosed with type 1, you’ll need to take insulin every day to survive. With type 2 diabetes, your body doesn’t use insulin well. The good news is that type 2 diabetes can be prevented or delayed with healthy lifestyle changes.

With prediabetes, your body may not be able to fully use the insulin you make, or your body may not make enough insulin to keep your blood sugar levels in a healthy range. People who have prediabetes have blood sugar levels that are higher than normal—but not yet high enough for a diagnosis of type 2 diabetes.

The Stats

The National Diabetes Statistics Report provides information on the prevalence (existing cases) and incidence (new cases) of diabetes and prediabetes, risk factors for health complications from diabetes, and diabetes-related deaths and costs.

Key findings include:

• 37.3 million Americans—about 1 in 10—have diabetes.
  • About 1 in 5 people with diabetes don’t know they have it.
• 96 million American adults—more than 1 in 3—have prediabetes.
  • More than 8 in 10 adults with prediabetes don’t know they have it.
• In 2019, about 1.4 million new cases of diabetes were diagnosed.
• For people aged 10 to 19 years, new cases of type 2 diabetes increased for all racial and ethnic minority groups, especially Black teens.
• For adults with diagnosed diabetes:
  • 69% had high blood pressure, and 44% had high cholesterol.
  • 39% had chronic kidney disease, and 12% reported having vision impairment or blindness.
  • Diabetes was highest among Black and Hispanic/Latino adults, in both men and women.

The Impacts

Diabetes and diabetes-related health complications can be serious and costly. The seventh leading cause of death in the United States, diabetes costs a total estimated $327 billion in medical costs and lost work and wages. In fact, people with diagnosed diabetes have more than twice the average medical costs that people without diabetes have.

Diabetes can take a serious toll on your quality of life, affecting your physical, mental, and emotional well-being. But though there is no cure for diabetes, there are things you can do to manage it and its health complications. And if you have prediabetes, there are things you can do to help prevent it from becoming type 2 diabetes.

In the Know

Now that you’re in the diabetes know, you can take charge to prevent or delay type 2 diabetes and its complications. Find out how the National Diabetes Prevention Program can help you take charge. And if you already have diabetes, you can learn more about diabetes self-management education and support services to help manage your diabetes.