Navigating diabetes: Small changes, big impact for women’s health
Story by Justine Roper / Photo by Kate Treick Photography
Managing or preventing diabetes is often seen as a scary task, but for Lila Cornelio, MS, RDN, it’s a journey rooted in balance and small, sustainable changes. With over a decade of experience as a diabetes educator and dietitian, Cornelio is passionate about decreasing the perceived complexities of diabetes and empowering women to reclaim their health.
“It’s not about restriction,” she says. “It’s about education and finding what works for each person.”
Cornelio’s approach goes beyond the numbers — she encourages women to focus on what they can do, like incorporating nutrient-dense, satisfying foods and physical activities they enjoy, all while setting realistic goals.
After starting her career in Chicago, Illinois, Cornelio found herself working with many women impacted by diabetes and going on a fitness journey to improve her own personal health. After seeing an undeniable need, she pursued further education in order to better serve this population.
“Diabetes is truly dysregulation in the way that the body is able to regulate glucose. We need glucose to survive and to control all of our organs,” Cornelio says.
Diabetes can impact anyone. Type 1 diabetes is an autoimmune condition where the body doesn’t produce insulin, while Type 2 diabetes occurs when the body becomes resistant to insulin or doesn’t produce enough insulin, typically due to lifestyle factors or genetics.
“Insulin is the key. Without insulin you cannot bring glucose from the bloodstream into our cells,” Cornelio said.
Some risk factors for Type 2 diabetes are family history, smoking, high blood pressure, poor diet, poor cardiovascular health, lack of physical activity and polycystic ovarian syndrome (PCOS). While there is no cure for Type 1 diabetes, Type 2 diabetes can be influenced by lifestyle changes.
She admits that there are some unique challenges that women specifically face when preventing or managing diabetes. One major thing is the fear of change, which can make lifestyle adjustments feel overwhelming.
“Women often carry the weight of many responsibilities — family, work and caregiving. This can sometimes lead to neglecting their own mental and physical health.,” Cornelio said.
She emphasizes the importance of prioritizing self-care, using resources and breaking down big goals into small, actionable steps. It is important to understand that even minor adjustments can lead to significant improvements over time. One of her top recommendations when someone is beginning to prevent or manage diabetes is to focus on small dietary changes.
“You don’t need to follow a strict diet,” she says. “The key is finding nutrient-dense foods that you enjoy and incorporating them into your routine. Whether it’s adding more whole grains, healthy fats or lean proteins, these changes can make a big difference in blood sugar management.”
One large misconception is that you don’t take care of your health if you develop diabetes. The unfortunate reality is that women are more prone to mental health struggles like anxiety and depression, and if impacted by diabetes, diabetes-related distress. Taking care of your mental health is a large part of preventing and managing diabetes.
If we are consuming energy in the form of food and not utilizing it, this energy is stored as fat. The more fat that a person has around the pancreas and in between cells, the more difficult it is to get insulin into your cells. This is how insulin resistance occurs. This is why physical activity matters. Cornelio goes on to discuss the impact of hormonal changes on diabetes management, particularly during pregnancy, menopause and monthly cycles.
“Women’s bodies are constantly evolving, and these shifts can make it harder to control blood sugar levels,” she said.
However, through mindful eating and staying active, women can regain control.
Cornelio also addresses the barriers that women from diverse ethnic backgrounds may face, such as limited access to healthy food options or foods that have high fat and carbohydrates.
“We have to acknowledge the impact of food deserts and economic constraints,” she said.
In these situations, Cornelio helps clients find affordable, nutrient-rich foods that fit within their budget and lifestyle, ensuring that healthy eating doesn’t feel unattainable. She stresses that you do not have to give up your favorite foods.
From stress to the change of our gut microbiomes over generations, there are so many things that weigh modern day women down. Cornelio recommends portion control, cutting back on starches and increasing fiber. Fiber helps sustain your blood glucose levels, helping you to avoid spikes which lead to weight gain and inflammation. Adding more vegetables to your stew or eating one less tamale with a fun side salad loaded with roasted beans, boiled egg, lean protein, pumpkin seeds and balsamic vinegar are examples of achieving this. Do not be afraid of adding color to your plate.
Cornelio warns women to be careful when trying to take various over-the-counter supplements to address diabetes. Those with renal health issues or conditions should be wary of supplements heavy in concentrated forms of potassium and magnesium. The best practice is to verify whether your supplements are third-party tested due to the fact that supplements are not FDA regulated and to discuss your selection with your medical provider.
One advancement in diabetes care that Cornelio is excited about is increased access to continuous glucose monitoring (CGM).
“One of the barriers I see is having to prick yourself to test your blood glucose levels,” she explained.
CGM is a wearable device that helps you to see your blood glucose levels in real time. After competing in fitness competitions, Cornelio noted the major changes to her body and became curious to learn more after realizing that she had impaired blood glucose levels during training.
Many women may desire to work directly with a dietician. When asked where to start when searching, Cornelio shared that if you are unable to find the right fit locally, going to eatright.org can help you find a virtual provider.
She sees herself continuing to make an increasing impact within the Gulf Coast community through education and providing a comforting, safe space for those impacted by diabetes and their loved ones. In the journey of managing diabetes, it’s important to remember that progress is more valuable than perfection.
“With diabetes, it is an exciting journey to learn about your body and learn about the foods that affect it,” she said. “Use the opportunity to motivate yourself to create healthier habits that will influence your family and motivate others.”
