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Be mindful of hidden sugars in processed foods like sauces, cereals, and even salad dressings.
Reading labels can help you spot and reduce added sugar intake. Water, sparkling water, and unsweetened teas make healthier beverage choices.
Make Exercise a Habit
Physical activity helps your muscles use glucose more efficiently, improving insulin sensitivity. Strive for 150 minutes per week of moderate exercise, like walking, swimming, or cycling.
Combine this with strength training—lifting weights or using resistance bands—to build muscle mass and further support glucose control.
Stay Hydrated
Water supports kidney function, helping flush excess sugar from the bloodstream. Aim to drink 8 to 10 cups of water per day, adjusting for climate and activity level. Avoid sugary beverages, and opt for water infused with fruits or herbs if you need more flavor.
Manage Stress
Chronic stress can increase cortisol levels, which in turn raise blood sugar. Finding effective ways to manage stress is vital.
Try meditation, yoga, journaling, or spending time outdoors. Exercise and quality sleep also play important roles in keeping stress levels in check.
Prioritize Sleep
Sleep affects hormones that regulate insulin and blood sugar. Poor sleep can increase your risk of type 2 diabetes.
Aim for 7–9 hours of sleep each night. Create a relaxing bedtime routine, avoid screens before bed, and limit caffeine intake late in the day to improve sleep quality.
Track Your Blood Sugar
Monitoring your blood sugar levels helps you understand how different foods, activities, and stressors affect your body. Use a glucometer to check your levels at key times, such as before and after meals.
Keep a journal of your readings, along with notes on your meals, sleep, and exercise habits. This data can help you and your doctor make informed decisions.
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