The first step to managing type 2 diabetes is following your prescribed treatment plan. But along with diabetes medications, lifestyle changes (sometimes called “self-care”) can make a huge difference in your health and well-being.

“The one thing I have learned in dealing with this medical problem is that you have to be consistent with your medication, diet, and exercise. It has to be part of your daily routine,” shared a DiabetesTeam member.

Here are some tips on leveraging your physical activity, food choices, and other daily habits for better diabetes management.

Exercise To Enhance Insulin Sensitivity

In type 2 diabetes, the body becomes insensitive or resistant to insulin. Insulin is a hormone that’s responsible for keeping blood sugar levels down by helping sugar (glucose) get into the cells to be used for energy. When insulin doesn’t work as well, sugar stays in the blood instead of moving into the cells. This leads to high blood sugar, which can cause damage throughout the body.

It’s not always possible to reverse insulin resistance completely, but you can boost your insulin sensitivity with physical activity. Insulin sensitivity means the body’s cells respond well to insulin, helping sugar move into the cells to be used for energy. Exercise improves blood sugar control. It also protects against diabetes complications and high blood pressure. Additionally, exercise helps manage stress by improving mood and promoting relaxation, which is important for maintaining good diabetes control.

The American Diabetes Association encourages adults with diabetes to do regular physical activity. This includes both aerobic exercise and strength training. The general recommendation is 150 minutes of moderate-to-vigorous aerobic activity per week, plus two or three resistance training sessions.

Workouts should be spaced throughout the week to keep your activity level up almost every day. Ask your healthcare team what type and level of exercise is best for you.

It’s important not to feel overwhelmed by these recommendations. Start incorporating exercise at a pace that feels comfortable for you, as it will be easier to make it a regular part of your routine. Remember, any exercise is better than none, according to the World Health Organization.

Balance Your Diet for Stable Blood Sugar

Trying to decide what to eat can feel overwhelming when you have type 2 diabetes. But it doesn’t have to be. Sometimes, simple changes can add up to big blood sugar improvements. You can start eating healthier by:

• Avoiding sugar-sweetened beverages
• Choosing healthier fats
• Eating plenty of fiber
• Limiting processed foods
• Making your proteins lean

Sugary drinks, like soda and juice, spike blood sugars quickly. They also don’t fill you up. Instead, drink more water to stay hydrated without the added sugar.

Healthy fats are good for everyone, especially if you have type 2 diabetes. You can find healthy fats in olive oil, avocados, nuts, seafood, flaxseeds, and peanut butter. Eat these in place of saturated fats and trans fats found in fatty meats, high-fat dairy, and processed foods.

Fiber slows digestion, which helps keep blood sugar stable. It’s also good for your heart because it lowers cholesterol. The recommended fiber intake for adults is 22 grams to 34 grams per day.

Increase your fiber intake by adding fresh fruits, nonstarchy vegetables, and beans to your meals. Swapping refined grains (like white rice and bread) for whole grains (like brown rice, oatmeal, and whole wheat bread) is another way to get more fiber.

Processed foods, including salty snacks and packaged sweets, are linked to many different health problems. Not only are they high in sugar, sodium, and preservatives, but they also lack key nutrients that your body needs. Cooking at home or eating foods in their natural state can help cut down on the processed foods in your diet.

Finally, lean proteins are a healthier choice for people with type 2 diabetes because these foods have less saturated fat. You can improve your diet by choosing skim or low-fat dairy over full-fat dairy products and going for lean meats, like skinless chicken and lean ground beef, instead of steak or fried chicken. Plant-based proteins, such as beans, lentils, tofu, and tempeh, are also excellent options, as they are low in saturated fat and provide beneficial fiber.

What DiabetesTeam Members Say

DiabetesTeam members share their tips for eating better: “I find using my Instant Pot is really good for making quick, healthy, diabetes-friendly meals,” said one member.

“I adjust recipes, always adding more veggies to a dish and using low-glycemic-index (GI) carbs as much as possible,” wrote another member. “I cut down the amount of carbs, though I won’t cut them out. You need to find what works best for you.”

Everyone is a little different when it comes to how food affects their blood sugar. “I eat to my meter, my blood glucose numbers spreadsheet, and my food journal,” said a DiabetesTeam member. “They tell me what foods I can eat somewhat freely, what foods I must limit, and what foods I must almost totally avoid.”

Writing down what you eat in a food diary can give you helpful insights, especially when you compare your food to your blood glucose test results. Changing your diet is an ongoing process. Focus on progress, not perfection, as you make decisions each day.

Keep Track of Your Health

Monitoring your health is part of managing type 2 diabetes. Depending on your doctor’s advice, you may need to check your blood sugar regularly. You may also need to take medications at certain times of the day. Setting reminders can help you stay on top of these important tasks.

Members of DiabetesTeam have said that they’ve learned a lot about their bodies by simply paying more attention. “Figure out through testing which foods affect your blood glucose levels more than others. Also, be mindful of what time of the day you’re most sensitive to these foods,” advised one member.

It’s important to remember that type 2 diabetes is a lifelong condition. It affects the whole body. People with type 2 diabetes have a higher risk of infections, heart disease, stroke, vision loss, and kidney disease. As a result, you may need more frequent screenings like eye exams and dental cleanings.

Keeping up with your recommended healthcare visits can help catch problems early. For example, with diabetes, a small cut or blister on your foot could turn into a serious infection. High blood sugar is a risk factor for nerve damage and poor wound healing. Regular check-ins will help you get the best possible care to avoid complications and stay healthy as you age.

Stress Less and Sleep Better

When you’re stressed out, your body releases more stress hormones. These hormones have negative effects on insulin function and blood sugar control. Stress also interferes with sleep. Studies show that poor sleep promotes higher fasting blood sugars and insulin resistance.

Unfortunately, stress management is sometimes easier said than done. Even people with medical knowledge may struggle to adjust to life with diabetes.

“I had a lot of anxiety when my blood sugar went out of control. I was also angry with myself for not managing my health better. I am a nurse. I felt I should have known better,” said a DiabetesTeam member. “Sessions with a counselor and a coach helped me tremendously. I was able to express my feelings and practice ways of managing the anxiety and taking control of my health again.”

You should never be ashamed to seek help when you need it. A mental health counselor or a diabetes support group can be an important lifeline when times are tough. It’s also important to know that sleep disorders (like sleep apnea) are more common in people with diabetes. Be sure to address sleep concerns with your healthcare provider in case there’s an underlying issue.

Talk With Others Who Understand

DiabetesTeam is the social network for people with diabetes and their loved ones. On DiabetesTeam, more than 163,000 members come together to ask questions, give advice, and share their stories with others who understand life with diabetes.

Do you have any meal-planning tips for healthy eating with diabetes? What diabetes care routines do you use for better health? Share your comments below, or start a conversation by posting on your Activities page.