1.5 million people will be diagnosed with Type 2 Diabetes this year (1). If you’re one of them, you may be reeling with questions and cycling through intense emotions. Or maybe you’re shrugging it off and trying not to think about it. A chronic illness is a lot to process, and it’s okay to take your time. 

Good news/bad news time: Type 2 Diabetes is a serious condition. But...it can be treated (and sometimes even reversed!) with lifestyle changes. It’s not easy, but it is doable: multiple studies have found that diabetes can be successfully managed—and potentially even reversed—through a healthy diet, exercise, and/or weight loss (2,3). 

For many of us, learning we have a chronic illness is frightening and full of unknowns. Your future flashes before your eyes: How long will I be there for my kids? My grandkids? My spouse? Is this my fault? Is my whole life going to change?

While Type 2 Diabetes (T2D for short) should not be taken lightly, you can take solace in knowing you’re not alone. Over 34 million Americans—more than 1 in 10—have T2D, and the majority are diagnosed after age 45 (4). 

“So...what do I do now?”

• Talk to your doctor. You should always consult your doctor before starting a new exercise routine or diet. Ask your doc what treatments or lifestyle changes they recommend, and make sure you’re medically cleared before attempting drastic changes on your own. Your doctor should also explain how to monitor your blood sugar and determine whether you need to start any medications.

• Focus on your food. I know...this is a big ask. T2D is caused by insulin resistance, which happens when your blood sugar gets so high, so often, that your pancreas can’t effectively regulate it anymore (4). By reducing or eliminating sugar, you can help regulate your blood sugar. Don’t fret— you don’t have to convert to a “perfect diet” overnight (there’s no such thing, anyway). Focus on small changes, like switching from high-calorie, sugary sodas to seltzer or tea. Eat one veggie with every meal. Don’t keep sweets in the house. Ask your doctor or insurance provider for a referral to a nutritionist or inutrition class.

• Start exercising. Exercise can be fun. Wait, don’t close this article, I’m being serious! Working out does not have to mean toiling away on the treadmill at a sweaty, stinky gym. Your routine can be a leisurely daily stroll, gentle yoga classes, water aerobics at your local YMCA. Joyn is an affordable online workout program that is inclusive of all sizes, ages, and abilities. Try a bunch of routines until you find the one you love (or at least like enough to commit to). (Pro tip: Dogs can make hiking or walking extra fun.) Exercise is shown to lower blood sugar, support weight loss, improve well-being, and reduce cardiovascular risk factors (5).

• Find support. With millions of people with T2D in this country alone, you are likely to find a kindred soul or two with whom to commiserate. You don’t need to keep your feelings to yourself. If you can’t talk to your spouse, kids, or friends, consider finding a support group. Check out these resources for support options, including online groups. Consider seeing a therapist if you feel depressed, anxious, or overwhelmed. Getting help doesn’t make you weak, it means you’re wise enough to know when you can’t go it alone.

• Keep an eye on your feet. Diabetes can do serious damage to feet. Up to 50% of T2D patients have neuropathy—also known as nerve damage—which can reduce sensation (6). That means a small cut can turn into a serious infection, which could even lead to amputation if it gets bad enough. Check your feet every day, trim your toenails straight across, don’t go barefoot, and check out this CDC guide for more foot health tips.

• Let yourself grieve. It’s okay if you feel overwhelmed by these suggestions and don’t want to deal with it. That’s a reasonable reaction; it is overwhelming. But you don’t have to overhaul your whole life today. Let yourself feel your feelings. It’s common to go through the stages of grief after a diagnosis like this. Cry. Write your scariest, darkest thoughts in your journal. Throw yourself a pity party...for up to a week. Then get to work. 

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Conclusion: Type 2 Diabetes is a serious disease that requires vigilance, self-care, and lifestyle change. But it is not a death sentence, and is very manageable with the right tools. Commit to your health, be kind to yourself, and remember that you are worth fighting for. You’ve been through plenty of challenges in your life already; you’re more than prepared to take on this new one.