Continuous Glucose Monitors
Insulin Pumps & Supplies
Diabetes Testing Supplies
Blood Glucose Meters
Smart Insulin Pens
Insulin Vials
View All Products
Whether you’re managing prediabetes or have been living with Type 1 for decades, maintaining a healthy lifestyle is crucial. The key to spending more time in your desired glucose range is building healthy habits that are sustainable.
Dr. Kate Haggerty shares science-backed strategies and recommendations from the American Diabetes Association (ADA) to help you manage diabetes in a way that fits your lifestyle. From eating a balanced diet to staying active and effectively managing stress, these simple habits can make a big difference in your daily life. Keep reading to see 10 healthy habits for managing diabetes.
In this post:
Managing Diabetes With Physical Activity
Follow Your Medication Plan and Communicate With Your Provider
Leverage Diabetes Education and Support
Managing Diabetes With Supplies From ADS
Managing Diabetes With Diet
Diet is a key factor in effectively managing diabetes. Focus on eating a healthy, balanced diet of whole, minimally processed foods. This includes plenty of vegetables, fruits, lean proteins, and healthy fats. Pairing healthy foods strategically—such as the order of your food and consuming protein and fiber before carbohydrates —can minimize glucose spikes and valleys that may impact energy levels.
If you need help creating a balanced diet, try working with a registered dietician (RD). RD’s are excellent at creating individualized meal plans, calculating your personal nutritional and macronutrient needs, while also focusing on foods you enjoy. For adhering to a nutrition plan, try using a free food-tracking app for 3-5 days. This habit can build accountability and awareness around food.
Managing Diabetes With Physical Activity
Creating an enjoyable movement routine is a great way to meet diabetes management guidelines. Engage in regular physical activity, such as brisk walking, swimming, dancing, or cycling, for at least 30 minutes per day, at least 5 days a week. Having an accountability buddy or attending a group class is a great way to stay motivated.
In addition to cardiovascular movement, aim for 2-3 strength and balance sessions per week. Building and maintaining muscle is crucial for function and metabolism as we age. If pain or injuries are holding you back, consider seeing a physical therapist. They can create an individualized movement routine that can help heal current injuries and prevent future ones. If you don’t know where to start or don’t have experience with exercise, then consider working with a personal trainer until your routine becomes a habit.
Blood Glucose Management
As any person living with diabetes knows, managing healthy blood glucose levels is a necessity. To make this easier, try a self-management solution like a continuous glucose monitoring system (CGM). CGMs work by providing real-time glucose data, improving glycemic control, reducing fingerstick testing, and helping you make informed health decisions.
CGMs can be most effective when there is two-way communication between the person managing diabetes and the health care team via regular follow-ups. This can help create individualized feedback, awareness around blood sugar trends, and clues to improve sugar spikes and valleys. It may be eye-opening to see the impact that exercise, sleep, and stress have on your blood sugar levels.
Follow Your Medication Plan and Communicate With Your Provider
A great way to stay on top of your healthy habits for managing diabetes is by sticking to your health plan. Take diabetes medications as prescribed by your healthcare provider to help maintain healthy blood sugar levels. If you’re having side effects from them, you should talk to your healthcare team rather than discontinuing the medication on your own. Most side effects can be alleviated through adjustments. If not, medications can be changed to meet your needs. If you don’t feel comfortable talking to your healthcare team or you are having trouble seeing them, it’s okay to change your team and find one that fits your treatment needs.
Managing Stress Levels
Chronic stress can negatively impact blood sugar control and your health in general. Manage stress through relaxation techniques that work best for you to recharge. Many people tend to care for their loved ones better than they care for their own health and wellbeing. Mental stress or unresolved conflicts can trickle down to unhelpful coping habits and behaviors.
Relaxation can look different for each person. Not everyone will enjoy meditation or counseling. But simply going for a walk or talking to a good friend can help calm the nervous system for many people. It’s important to find the method that works best for you. If the first few methods don’t seem to do the trick, keep seeking out new techniques. Prioritize yourself and your health.
Prioritize Quality Sleep
Did you know that poor sleep can negatively impact your diabetes management? Sleep deprivation can disrupt blood sugar regulation, metabolism, and increase cardiovascular risk. To combat this, aim for high quality sleep most nights. If you are struggling with sleep, talk to your healthcare team to figure out the cause.
Obstructive Sleep Apnea (OSA) can be easily missed but is a common cause of poor sleep and poor metabolic function. If you’re unsure whether or not you’re getting quality sleep, you can try wearing a fitness tracker. Some fitness trackers and smart watches may provide insight into sleep habits when worn overnight.
Maintain a Healthy Weight
Weight management is another important part of following diabetes management guidelines. Try and maintain a healthy weight through diet and exercise. For some, this may be harder to achieve due to genetics and other contributing factors. If you’re struggling, or your BMI is over 27, consider working with an obesity medicine specialist.
There are many great tools and medications that can be highly effective for blood sugar control and weight management, especially when paired with lifestyle changes. Reducing your weight by 7-10% can dramatically improve or even reverse many chronic weight-related conditions.
Limit Toxins
Another key aspect of managing diabetes involves prioritizing overall wellness by limiting or avoiding toxins altogether. Toxins can negatively affect blood sugar regulation and long-term health. Environmental toxins may be hard to avoid, but you can focus on avoiding known toxic substances such as alcohol, smoking, and highly processed foods. This can greatly reduce your risk of diabetes-related complications. The risk of non-alcoholic metabolic liver disease (MAFLD) is very high in people with diabetes, so it is important to avoid liver toxins.
Get Regular Health Screenings
If you’re living with diabetes, you’re likely aware that it can affect many areas of your body. That’s why it’s important to attend healthcare appointments regularly. This includes annual eye exams, routine lab work, and routine foot check-ups. Many diabetes-related complications, such as nerve damage and blood vessel damage can develop painlessly over time. It can be hard to notice until later in the disease process, so it’s important to get screened regularly.
Leverage Diabetes Education and Support
Consider participating in diabetes self-management education and support programs to learn tools, tips, and strategies for managing diabetes. Sometimes it just takes one simple suggestion from a trustworthy source to make a significant change. Group appointments have been shown to create a sense of community and shared learning. There are also several available tools for individual diabetes education, weight loss programs, and coaching programs that are widely available and covered by insurance. Try to get the most out of your insurance and ask about what resources are available to you. There may be more than you think!
Managing Diabetes FAQs
What fruits are good for diabetics?
Fruits that are high in fiber are a great choice for people living with diabetes because they don’t have as big an impact on blood glucose than lower fiber fruits. High fiber fruits include apples, bananas, pears, and many types of berries. The most important factor when eating fruit is choosing the right way to consume it. Fruit is best paired with protein (such as peanut butter with an apple) and consuming the protein first or with the fruit. Fresh fruit and frozen fruits are ideal, compared to canned, dried, or fruits with added sugars.
How does physical activity help manage diabetes?
Physical activity is a crucial step in effectively managing diabetes. Incorporating more movement into your day such as lunchtime or after dinner walks can help lower your blood glucose. Walking after eating has many health benefits that can positively impact your digestion, muscle tone, and brain health as well.
What foods should I avoid with diabetes?
In general, refined carbs like white bread, white rice, and pastries should be limited. Processed condiments like pancake syrup, BBQ sauce and other toppings that have fructose and corn syrup should also be avoided. For individual health and dietary advice, always consult with your healthcare provider.
How do I manage prediabetes?
Managing prediabetes requires having a healthy diet and active lifestyle, avoiding smoking and reducing alcohol intake, and maintaining a healthy weight. In addition to these lifestyle changes, you should consult with your provider to get a detailed healthcare plan suited to your individual needs.
How do I build a habit that sticks?
Maintaining healthy habits only works when the habits are achievable. When first starting out, be sure to set a specific goal that is attainable. For example, if you want to make physical activity a habit, set a small goal of walking around the block every night after dinner. Once you get into a habit, you can increase the level of physical activity accordingly. Having a support system is a huge help as well. Share your goals with your friends or family so there is someone to support you and encourage you to accomplish them.
What tools help manage diabetes?
Many tools make managing diabetes easier. CGMs (continuous glucose monitors), insulin pumps, and closed loop systems have been proven to help individuals better manage diabetes. Consult with your healthcare provider to see which of these are right for you.
Managing Diabetes With Supplies from ADS
Looking for the right tools to help you effectively manage diabetes? From CGMs like the Dexcom G7 to testing supplies like lancets and test strips, Advanced Diabetes Supply has a wide variety to suit your needs. As the top provider of diabetes supplies in America, we offer an extensive selection of products with exceptional customer service. As the number one provider, we offer:
- FREE Priority Shipping on All Orders
- Automatic Reorder Reminders
- Direct Insurance Billing
- Coverage for Medicare and 500+ Private Insurance Carriers
- 90 Days of Supplies with Each Order*
- Top-Notch Customer Service
ADS has an A+ Better Business Bureau rating and accreditations from the ACHC, URAC, and NABP. We make it easy for Medicare beneficiaries to get the diabetic supplies they need easily and efficiently. We accept Medicare and can bill Medicare directly for eligible items.
Unlike other providers, ADS provides a 90-day supply for Medicare beneficiaries, so you only need to reorder four times a year instead of twelve. If you’re unsure about what diabetic supplies are covered by Medicare or which products are right for you, our team is here to assist. Contact us today and get the tools you need to build healthy habits for managing diabetes.
*90-day supplies apply to FreeStyle Libre CGM orders. Due to a Dexcom manufacturer shortage, Dexcom orders may receive 30-day supplies until further notice. Please contact our customer care team for the latest information.