8 Lifestyle Changes to Help Manage Diabetes Effectively

To effectively manage diabetes, you have to do more than just take your medication. You also have to adopt healthy lifestyle habits, such as eliminating sugar from your diet or exercising more.

In this article, we explore 8 certified lifestyle changes that can alleviate diabetic symptoms and help patients live a normal life.

Why Do Lifestyle Changes Matter for Diabetics?

Lifestyle changes help manage blood sugar levels, reduce complications, and improve overall health. For example, a balanced diet rich in fiber, lean proteins, and healthy fats can prevent blood sugar spikes, while regular exercise enhances insulin sensitivity.

Maintaining a healthy weight and staying hydrated also support glucose control, reducing the risk of heart disease, nerve damage, and other diabetes-related issues.

Beyond physical health, lifestyle changes also impact mental well-being. Stress management techniques like meditation, deep breathing, or adequate sleep can help regulate cortisol levels, which influence blood sugar. Consistently making healthier choices empowers people with diabetes to take control of their condition, leading to a better quality of life and long-term well-being.

8 Lifestyle Changes for Diabetes Management

Here are 8 practical lifestyle changes you can adopt today for better health and well-being.

1. Eat healthy

If you have diabetes, you should be extra careful about what you eat and how much you eat. The first thing to do to manage diabetes is learn about planning balanced meals. Common ways of planning your meals include counting carbs, using the plate method, balancing your meals, and weighing your food.

Counting carbs involves tracking how many grams of carbohydrates you eat or drink during the day. If you take your insulin dose during the day, it is important to know the amount of carbs present in your food to take the right dose of insulin. Carbs have the biggest impact on blood sugar. However, some carbs, like fruits, vegetables, and whole grains, are good for you as they have fiber that keeps your blood sugar levels stable. 

The plate method helps you eat a balanced portion of food. With a 9-inch plate, fill half of it with non-starchy vegetables like lettuce, broccoli, and tomatoes. Divide the other half into two smaller sections and place a lean protein like fish, eggs, or poultry. On the other half of the plate, place healthy carbs like fruits and whole grains.

2. Exercise more

Exercise is another great way to manage diabetes. When you exercise, your muscles use your blood sugar for energy and help your body use insulin better. The more intense your workout, the longer the effects on your blood sugar levels. You could talk to a professional to create an exercise plan. In general, an adult should get at least 150 minutes of weekly aerobic exercise, including walking and swimming. Keep an exercise schedule to help you know the best time to exercise and if your workout routine is aligned with your meal and medication schedules.

3. Reduce alcohol intake

Alcohol can lead to a reduction in blood sugar very quickly after drinking and even hours after. The liver releases blood sugar when there is a deficiency, but when it is trying to process alcohol, it may not be able to give your blood sugar the needed boost. Drinking too much alcohol can lead to nerve damage, which can lead to even more severe side effects like amputation. The American Diabetic Association stipulates that diabetic women should take only one alcoholic beverage a day, and men can take only two per day. The best way is to be completely sober, but if you must take an alcoholic beverage, choose a light beer or dry wine that has fewer calories and carbs in it.  

4. Reduce stress

Stress levels can cause your blood sugars to rise, and it might be harder to follow your routine if exposed to extra pressure. Once you can recognize how stress affects your blood sugar level, make healthy changes like learning relaxation techniques, prioritizing tasks, and setting limits. Stay away from things that cause you stress, and contact a psychologist to help you. A professional can notice stressors and help you navigate around them.

5. Sleep well

Poor sleeping habits can increase your appetite and encourage weight gain, which directly affects blood sugar. Sleep deprivation can also result in hormonal changes, especially in cortisol levels, which is crucial in managing blood sugar. Getting enough sleep helps manage diabetes and keep your body running on a premeditated routine and can allow you to preempt when you need your next insulin shot. Exposing yourself to haphazard sleep patterns can disrupt your body’s normal function, leading to heightened blood sugar levels.

6. Stop smoking

Another key way to manage diabetes is to stop smoking. You are more likely to have more health problems like heart disease and eye disease when suffering from diabetes. This is due to the constriction of blood vessels, leading to a reduction of blood circulation to various parts of the body and nerve damage. If you smoke as a person with diabetes, your chances of getting these diseases are much higher, as it also reduces the oxygen levels present in the bloodstream.

7. Be prepared for illnesses.

When you are sick, your body produces hormones that help fight off the illness, but these hormones can raise your blood sugar as well. Make sure to plan for sick days. Work with your healthcare professionals and ask for instructions on what medications to take and how to adjust your dosage if need be. Your plan should also involve the foods and drinks you will be taking during those periods. Make sure to stick to your diabetes meal plan, as eating healthy can help control your blood sugar. Keep a supply of foods that are easy on your stomach, and drink lots of water or other fluids that don’t add calories, like tea.

8. Periods and menopause

These two phases have important effects on diabetic patients. This is due to their influence on hormonal levels, which can lead to swings in blood sugars. When faced with either situation, keep track of your blood sugar readings each month, and you can predict your sugar levels during your cycle. Bear in mind that low blood sugar and menopause have similar symptoms like sweating and mood swings, so ensure to check your blood sugar levels before you treat symptoms. Adjust your diabetes treatment plan, which can include a diet plan or medicines according to your activity levels during these periods.

FAQs

What should a diabetic drink first thing in the morning?

Drink water, unsweetened tea or coffee, plain milk, fruit juices, or smoothies. Choose fluids with the least sugar content.

What brings sugar levels down immediately?

Taking fast-acting insulin medication is the fastest way to reduce sugar levels. Intense exercise can also reduce sugar levels for longer periods.

Wrapping Up

Diabetic patients can avoid the side effects that come from medications by adopting these lifestyle changes to manage diabetes. By exercising regularly, you can reduce your blood sugar levels for longer periods and enjoy healthy living. 

Healthy eating habits are a major way to manage diabetes. Prioritizing a healthy and nutritious diet of non-carbohydrate fruits and employing carb counting can be an effective way to manage weight and keep sugar levels at normalcy.

Sell Extra Diabetic Test Strips For Cash!

Got extra diabetic test strips you don’t need anymore? You can sell them for cash to get the supplies you need! If you recently switched to a new glucose meter, you can sell your old test strips and get them to people who need them the most, while making a little extra money on the side.

We do local pickups if you are in the Tampa Bay area. Just call or text us at (727) 204-0478  and we will send you a quote immediately, pick up the strips and pay you cash upfront!

If you are not in Tampa, we also accept nationwide shipping! You can ship your unused diabetic test strips and diabetic supplies to us from anywhere in the United States. Visit our Ship Your Strips page to begin the shipping process. You will receive payment within 24 hours upon receipt of the test strips, and it is processed via PayPal, CashApp, Zelle, or check.