5 Lifestyle Changes That Can Help in the Control of Blood Sugar

If you have diabetes, you know managing it is a day-to-day requirement. Among the most effective ways to manage diabetes is to keep your blood sugar (glucose) level under control. Left unchecked, high glucose levels can lead to serious health issues, including:

Heart disease: High blood sugar damages heart blood vessels and nerves. People with Type 2 diabetes are more likely to develop and die from cardiovascular disease, such as heart attacks, strokes, and heart failure, than people who do not have diabetes, says the American Heart Association.[1]

Chronic kidney disease: In the United States about one in three people with diabetes have diabetic nephropathy, which is chronic kidney disease (CKD).[2] 

Peripheral neuropathy: Over time, high blood glucose levels, and elevated levels of fats in the blood from diabetes can damage nerves. When this happens, the nervous system’s signaling can no longer function correctly.

Diabetic retinopathy: The condition occurs when high blood sugar damages blood vessels in the retina, which is the light-sensitive layer of cells in the back of the eye. The damaged blood vessels can swell and leak. The result is blurry vision or blood flow stops.

Skin problems: Skin problems associated with high blood pressure include itchy skin, rashes, redness, swelling and bruising.

Ways to monitor your blood sugar

Monitoring your glucose is part of blood sugar level control. You can monitor your blood sugar with a glucose meter and finger stick.  With this method, you produce a blood drop by pricking your fingertip with a small needle called a lancet. You then place the drop against the test strip in the glucose meter. Within a few seconds, the meter shows your blood sugar level. Since finger sticks only measure blood glucose at one moment in time, you may have to check your blood several times a day, especially if you are taking insulin. [3]  Also, as part of your blood sugar level control, you may choose to use a continuous (real-time) glucose monitor (CGM) or an intermittently scanned glucose monitor, which measures blood sugar every few minutes.

Lifestyle changes for blood sugar control

You may need one or more medications as advised by your medical team to help maintain healthy blood glucose levels. However, there are changes in your lifestyle that also can help blood sugar level control. Following are five steps to consider as part of your daily diabetes management regimen for the control of blood sugar.

Make healthy food choices

Healthy eating can help blood sugar level control. The key to managing blood glucose is to eat healthy foods in the right amounts at the right time to keep blood sugar in your target range as much as possible. Work with your health care team to create a meal plan that works for you.

A good diabetes meal plan will help manage the carbohydrates you eat, which is a key to good blood glucose control. Carbohydrates can contribute to an increase in blood sugar. However, a diet plan for a diabetic still should include making sure to get adequate amounts of carbohydrates.  That is why it is important to understand that not all carbohydrates are the same, which will help you in making the right food choices.

Some foods that contain carbohydrates also include other key nutrients that, if taken in the right amount, can be a benefit to someone with diabetes. For example, fruits, vegetables, and whole grains are full of nutrients. They have fiber that helps keep blood sugar levels more stable too. Eat fewer refined, highly processed carbs. These include white bread, white rice, sugary cereal, cakes, cookies, candy, and chips.

Diabetes meal planning for blood sugar control also involves watching portion sizes. Read labels and use measuring cups to understand what an appropriate amount consists of. And talk to your health care team about the best time to eat or drink. That may depend on: [4]

• What medicines do you take for diabetes
• What level of physical activity or your work schedule is
• Whether you have other health conditions or diseases

The plate method is one way to ensure a balanced meal and to not overeat. The plate method balances the amounts of vegetables, lean protein, and carbs in a meal. From the CDC:[5]

Start with a 9-inch dinner plate (about the length of a business envelope):

• Fill half with non-starchy veggies, such as salad, green beans, and broccoli.
• Fill one quarter with lean protein, such as chicken, beans, tofu, or eggs.
• Fill one quarter with carb foods.

Choose water or a low-calorie drink such as unsweetened iced tea to go with your meal.

Exercise

Exercise is good for your heart, lungs, and state of mind. Regular exercise also can lower blood pressure and triglyceride (fat) levels. Harvard Health also points out that for people with diabetes, exercise has the added benefit of blood sugar level control. Exercise lowers blood glucose levels and boosts your body's sensitivity to insulin, countering insulin resistance.[6]

The American Diabetes recommends even if you have not been active, start now. However, it is important to consult your doctor and start slowly. A great place to start is with light walking. To give you more incentive, walk with someone in your family or a friend, walk with your dog, or listen to an audio book while walking alone. Set daily goals and meet them.[7]

Manage stress

Stress can cause your body to release adrenaline and cortisol, which are stress hormones. These hormones make it harder for insulin to work properly, which is known as insulin resistance. As energy cannot get into your cells, your blood sugar levels rise, increasing the risk of diabetes-related complications. [8] Here are steps to take to manage stress for blood glucose control. [9]

·         Find stress-reducing activities: You can lower your stress through meditation, yoga, and more time spent with friends and family. Good self-care can also include going for walks, getting a massage, relaxing with an enjoyable book, and focusing on a hobby.

·         Build a support system: Your support system can include family and friends who know about your condition and how to help when you need help. Talking to friends and family may help to relieve the stress you experience dealing with the disease. Friends and family also can be of help reminding you to take your medications and monitor blood sugar levels. Also talking with other people who have diabetes can help since they may offer advise on how to deal with the disease – what works for them.

·         Talk to your healthcare providers: Share your feelings and anxiety with your healthcare providers. Your healthcare team can help problem-solve these issues or refer you to other providers who can.

·         Pace yourself: Do not try to make all changes at once. You already have patterns that dictate certain aspects of your life – the foods you eat, how much you exercise, time spent on outside interests. Rather than making radical changes, manage your diabetes with slight changes to gradually adapt to your new management guidelines.

·         Take time to do things you enjoy: Give yourself a break. Make time each day to do something you really love to do. Plan something with a friend or a family member or work on a project that engages your mind and your creativity.

Get enough sleep

There are estimates that one out of two people with Type 2 diabetes have sleep problems because of unstable blood sugar levels and diabetes-related symptoms. High blood sugar (hyperglycemia) and low blood sugar (hypoglycemia) during the night can cause insomnia and fatigue the next day. [10]

To help with controlling blood sugar, the following are recommendations from CDC for getting more quality sleep:[11]

·         Wake up and go to bed at around the same time every day.

·         Keep your room dark, quiet, relaxing, and cool.

·         Remove electronic devices from the bedroom.

·         Get some exercise during the day and maintain a healthy diet.

·         Avoid large meals and alcohol before bedtime.

·         Avoid caffeine in the afternoon or evening.

Manage your weight

Weight loss impacts insulin, the hormone that allows your cells to use blood sugar for energy. Losing weight can help your body use insulin more effectively, which helps in blood sugar level control. Losing just 5% of your body weight can help you keep your blood sugar under control. Collaborate with your medical team to choose a target for weight loss and create a diet plan that works for you. [12]

Control of blood sugar is key for managing your diabetes. These recommended lifestyle adjustments can help.