7 Habits For Better Blood Sugar Control Today

If you want to naturally lower blood glucose levels through exercise, nutrition, and stress management, read on for some easy guidelines to implement today.

Here are seven quick reminders to boost your self-esteem, enhance your health, and break harmful habits once and for all.

1. Set Daily Intentions

Contrary to what we’ve been taught, the mind is our most powerful organ. It’s not the heart, the liver, or the pancreas (thank goodness!). When you wake up, before reading the news or checking your Instagram, take a few minutes to meditate and set your daily intentions. Looking inward and living in the present moment are powerful tools for managing stress.

Chronic anxiety and burnout are all too common in our world today, especially when you have type 1 diabetes (T1D). We live in a culture where technology keeps us connected 24/7, so we lack that mental break. There’s a constant pressure to achieve more, and social media amplifies feelings of inadequacy.

This lack of rest and recovery has a negative impact on blood sugar levels. Incorporating stress-reducing mindfulness techniques early in the day, like meditation, yoga, five minutes of deep breathing, or gratitude journaling, all help regulate your blood glucose levels. It’s true!

2. Drink Water

Very few of us are getting the daily recommended water requirements. If you are, keep it up! Water is addicting and underrated. It supports healthy digestion, benefits your organs, promotes clearer skin, helps your kidneys flush out excess sugar, and contributes to better glucose control.

Additionally, drinking more water helps you feel fuller and reduces your consumption of sugar-laden soft drinks, juices, and even sugar-free beverages, which recent studies have shown contribute to weight gain.

3. Lift Weights

If you don’t like weight training, change your mindset about lifting weights right now. You don’t have to go to a gym; you can do weight-bearing exercises, like pushups, in the privacy of your own home. Start slowly and gradually increase your pace. Even if you can only do three pushups now, you’ll be amazed at how your body adapts to the challenge.

Weight lifting improves muscle maintenance and metabolism. More muscle equates to a higher resting metabolic rate, which allows you to burn more calories at rest.

Dr. Brendan Byrne, Co-Founder and Chief Medical Officer at LifestyleRX, says, “Resistance exercise is an excellent form of exercise. The muscles act like a sponge, absorbing glucose from the bloodstream, taking it to the cell.”

4. Slow Down and Eat Less

Portion sizes in the United States are often significantly larger than necessary. A single restaurant meal today could easily have fed a family of four back in medieval times. While eating out, consider sharing a meal with your spouse; have one of you order the salad and the other order the entrée.

Also, putting less on your plate limits the temptation. You’d be surprised how full you are. In addition to eating less, try slowing down during meals to savor the experience. It’s essential for digestion, as chewing thoroughly breaks down food more effectively, making it easier for your stomach to process. You may have heard that it takes 20 minutes for your brain to register that you’re full. Eating slowly helps prevent overeating and reduces the risk of blood sugar spikes and crashes.  

5. Eat Protein and Fiber every time you eat!

Ask any ADCES specialist or nutritionist about the benefits of eating protein and fiber with every meal. Your body metabolizes food differently when you just eat carbs. Proteins and healthy fats slow digestion and help maintain steady glucose numbers.

Switching to a diet rich in fiber-rich foods, which also typically contain protein, such as vegetables, fruits, beans, lentils, and whole grains, helps slow down the absorption of sugar, thereby preventing blood sugar spikes. Filling up on healthy proteins (nuts, eggs, dairy products and lean meats) and reducing processed food and simple carbs like white bread, pasta, and pastries not only improves glycemic control but also:

•  It keeps you full longer.
• Supports weight loss
• Improves metabolism and muscle maintenance
• Reduces inflammation and improves cognitive function
• Increases natural energy levels
• Helps with heart health

What’s more, studies now show that probiotics help stabilize blood sugar levels, fight infections, reduce inflammation, and keep your gut healthy.

6. Get Moving

Experts from the American Diabetes Association (ADA) say, regular exercise is the best way to keep glucose readings steady. All workouts (cardio, yoga, weights, walking) improve insulin sensitivity and help the body use glucose for energy.

As you burn calories and speed up your metabolism, your glucose numbers level out as well. Get a Fit Bit. You can watch it or simply track your daily steps with your phone. Challenge yourself to increase your steps every month. If you’re only doing 3K, aim for 5K; if you’re meeting your 10K goal, bump it up to 11,500.

Get outside, take a walk or head to the mountains on a nature hike. Fresh air is good for the soul. If it’s raining, get some laps in at the mall. Park farther away in parking lots! It’s better for your stress level – not trying to angle for the perfect spot, and it’s also safer; there is less chance of your car getting dinged and less congestion to reduce the risk of an accident backing out.

7. CGM Monitoring

The best and most successful way for tight range is through technology. Individuals with both type 1  and type 2 diabetes (T2D) are now reaping the benefits of continuous glucose monitoring (CGM). Fight for your right to a CGM. Insurance companies are now more willing to cover CGMs as they see the benefits outweigh the costs.

When you monitor your blood sugar levels regularly, you begin to see trends and understand how your body responds to certain foods, exercise and stress, which allows you to make better lifestyle choices.

 Balanced Blood Sugar

Healthy control today, with simple changes over time, can lead to better moods, reduced cravings and increased energy and brain function. Most importantly, it can lower your risks for serious diabetes complications like heart disease and nerve damage.

Undoubtedly, making tiny changes to your daily routine has a powerful effect on your overall health. Simply put, balanced blood sugars equate to a healthier, more resilient you!