Keeping your blood sugar levels steady is important for everyone, especially for people with diabetes. Stable blood sugar helps prevent serious problems like nerve damage, kidney disease, and heart issues.
Here are some simple and proven tips to help keep your blood sugar in a healthy range.
Eating a balanced diet is one of the best ways to manage blood sugar. Try to eat a mix of whole grains, fruits, vegetables, lean protein, and healthy fats. Foods with a low glycemic index—such as oats, barley, and beans—raise blood sugar slowly, which helps avoid big spikes.
Having meals at the same time every day also helps your body manage blood sugar better. Studies show that eating regularly can reduce sudden jumps in blood sugar. Try not to skip meals or eat at very different times each day.
Watching how much you eat is also key. Eating too much, even of healthy food, can raise your blood sugar too high. Use tools like measuring cups or a small food scale to help control portion sizes. Studies show that using visual guides for portion sizes can really help people with diabetes.
Moving your body is another great way to lower blood sugar. Exercise helps your muscles use sugar from your blood for energy. Both aerobic exercises like walking or swimming and strength training like lifting weights can be helpful. Try to be active most days of the week.
Checking your blood sugar often with a glucose meter or a CGM (continuous glucose monitor) can help you see how food, exercise, and stress affect your levels. This information helps you make better choices. Research shows that people who check their blood sugar regularly have better control over it.
Managing stress is also important. When you’re stressed, your body makes hormones that can raise your blood sugar. Try deep breathing, stretching, yoga, or meditation. One study found that practicing mindfulness helped lower blood sugar in people with Type 2 diabetes.
Getting enough sleep matters too. When you don’t sleep well, your body doesn’t use insulin as well, which can lead to high blood sugar. A study showed that not getting enough sleep can make insulin work 15% less effectively. Try to get 7–9 hours of sleep each night.
By following these habits—eating balanced meals, exercising, managing stress, sleeping well, and checking blood sugar—you can help keep your levels steady and feel better every day. These tips are supported by science and can really help you manage or prevent diabetes.
Always talk with your doctor to find out what works best for you. Everyone is different, and your doctor can help you make a plan that fits your needs.
If you care about blood sugar, please read studies about why blood sugar is high in the morning, and how to cook sweet potatoes without increasing blood sugar.
For more information about brain health, please see recent studies about 9 unhealthy habits that damage your brain, and results showing this stuff in cannabis may protect aging brain, treat Alzheimer’s.
