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Diabetes is a growing health problem in Georgia and nationwide. According to the National Institute of Diabetes and Digestive and Kidney Diseases, it affects roughly 38 million people around the country. That’s more than 11 percent of the U.S. population.

The Centers for Disease Control and Prevention (CDC) notes that more than 1 in 3 Americans have what’s known as “prediabetes,” but most don’t know it and might not realize that unmanaged diabetes can keep them from living their best life.

Diabetes occurs when the body cannot properly convert food into energy due to a lack of insulin or the body’s inability to properly use insulin, the vital hormone produced by the pancreas. When the body functions normally, food is converted to glucose and moved into cells to fuel the brain, muscles, and tissues. But when an individual has diabetes, that sugar builds up in the bloodstream and can have a disastrous effect on a person’s quality of life if it’s not properly managed.

“Recognizing the warning signs of diabetes and talking to your doctor about any changes in your health are essential to early detection and treatment,” said Dr. Joanna Miragaya, an endocrinologist at Wellstar Health System.

Common signs and symptoms of diabetes include blurred vision, excessive thirst or hunger, frequent urination, little to no energy, weight changes, slow healing cuts or sores, and dry skin.

Treating diabetes involves a patient-centered plan, with medications and several other non-medication therapies, including healthy living, which can effectively manage the adverse effects and health risks of diabetes, according to the CDC. Planning healthy meals, eating nutritious snacks, getting enough sleep, and engaging in physical activity not only help manage diabetes but can effectively lower blood pressure, cholesterol, and blood sugar levels.

“We prefer prevention, but if you do have diabetes, there are ways to live your best life,” said Miragaya. “As we head into a new year, one of the best things to do is make a plan for a healthy lifestyle that includes meal prepping.”

Dr. Miragaya suggests choosing drinks that have no added sugar and non-processed foods such as dairy products, fruits, non-starchy vegetables, protein sources, and whole grains.

“The goal is to moderate the consumption of simple carbohydrates. Instead, add high-fiber carbohydrates and lean protein to your diet,” she said. “There are several resources online with comfort food recipes tailored for patients with diabetes. Everyone can benefit from those recipes, however, because they substitute processed foods, refined carbs, and high-fat products for lean protein, healthy fats, and high-fiber carbohydrates.”

The American Diabetes Association has a website tailored to patients and their families. It includes a grocery shopping guide, meal-planning tips, and a newsletter. The CDC also has a section on its website dedicated to managing diabetes.

Physical activity is also critical to staying healthy and managing diabetes. Aerobic exercise, strength training, and activities that focus on balance and stretching are all good ways to stay active. Dr. Miragaya notes that Georgia’s climate also allows for year-round outdoor activities.

“Georgia is a beautiful place to live,” she said. “Finding fun ways to get active is so important. Discover new places and activities and invite friends, coworkers, and family members to take part in the journey with you. Consider discussing with your physician before engaging in exercise to avoid any serious injuries or risks.”

As we begin the new year, now is a perfect time for Georgians to develop a plan, improve their health, and accomplish their goals of being the healthiest version of themselves.