Strategies for Managing Blood Sugar Levels with Type 2 Diabetes

Know Your Numbers
Check your blood sugar levels daily with a glucose meter and keep a record. Understand what constitutes normal, high, and low readings to identify patterns and provide valuable information to your healthcare team for effective treatment planning.

Pay Attention to Portions
Even healthy foods can lead to overconsumption. Aim to fill half your plate with fruits and vegetables, and divide the other half between lean proteins and whole grains.

Fill Up on Fiber
Fiber adds bulk to meals without raising blood sugar since your body doesn’t digest it. Aim for at least 25 grams daily, incorporating fruits and vegetables with skin, whole grains, and legumes.

Be Carb Smart
Carbohydrates quickly convert to glucose, so it’s crucial to monitor your intake. Opt for healthier carbs like fruits, vegetables, whole grains, and beans, while reducing less nutritious options such as white bread and rice.

Keep Your Cool
Diabetes can make you feel hotter, which can affect blood sugar management. Wear loose clothing, use hats, and seek air conditioning during peak heat.

Get Physical
Regular exercise enhances insulin effectiveness and is essential for lowering blood sugar. Choose enjoyable activities like walking, swimming, yoga, or dancing, and aim to incorporate them daily.

Moderate Alcohol Intake
You don’t have to eliminate alcohol completely, but moderation is key. Women should limit intake to one drink per day, while men can have up to two. Avoid drinking on an empty stomach or when blood sugar is low.

Prioritize Sleep
Poor sleep can increase blood sugar levels and impact your overall well-being. Aim for eight hours of quality sleep each night by winding down, reducing screen time, and establishing a bedtime routine.

Watch Your Weight
Extra weight can strain your body and raise blood sugar. Track your meals and aim for at least 30 minutes of physical activity each day. Even a modest weight loss of 10-15 pounds can have a significant impact.

Mind Your Medications
While some may manage diabetes without medication, consult your doctor for guidance. If you require insulin or other medications, take them as prescribed to help stabilize blood sugar levels.

Be Travel-Wise
Traveling with diabetes is manageable with preparation. Consult your doctor before trips, and always pack extra medications and snacks to avoid running low.

Include Your Family
Educating your family about diabetes management can ease your journey. Consider taking classes together to ensure everyone understands healthy choices.

Manage Stress
High stress levels can increase cortisol, which disrupts blood sugar control. If possible, reduce stressors, or find healthy coping mechanisms such as meditation, counseling, or regular exercise.

Choose Healthy Fats
While your body needs fat for energy, focus on healthy options. Opt for monounsaturated and polyunsaturated fats, such as those found in fish and lean meats, while avoiding fried foods and high-fat dairy.

Stay Hydrated
Dehydration can complicate blood sugar management. Drink water regularly throughout the day, and consult your doctor for personalized hydration recommendations. Limit caffeine intake to avoid additional dehydration.