A Healthier Lifestyle Can Help Manage and Prevent Diabetes

November is Diabetes Awareness Month, a time dedicated to understanding this common but complex condition and learning ways to prevent and manage it. According to the American Diabetes Association, 38.4 million people—or 11.6% of the U.S. population—have diabetes.

For millions of people, a diabetes diagnosis or even the news of being prediabetic can feel overwhelming. The good news? You may be able to avoid insulin or other medications by adopting a healthier lifestyle. Small, sustainable changes in diet, exercise and self-care can have a profound impact on your body’s ability to manage blood sugar levels. If you’re newly diagnosed or have been told you’re prediabetic, here’s how taking control of your wellness can make a difference.

Understanding Diabetes and Prediabetes

Diabetes occurs when your body can’t properly regulate blood sugar (glucose) levels. There are two main types of diabetes: Type 1 and Type 2. While Type 1 is typically genetic and requires insulin from the start, Type 2 is largely influenced by lifestyle and often develops over time. Prediabetes, a condition that often precedes Type 2 diabetes, means your blood sugar levels are elevated but not high enough for a diabetes diagnosis. The Centers for Disease Control and Prevention (CDC) estimates that more than 96 million adults in the U.S. have prediabetes, but most aren’t even aware of it.

The good news is that prediabetes doesn’t have to progress into diabetes. In many cases, Type 2 diabetes can be managed — and sometimes even reversed — with lifestyle adjustments, especially in the early stages. By focusing on nutrition, physical activity, stress management and weight control, you can significantly reduce your risk of progressing from prediabetes to Type 2 diabetes or from needing medication. “Controlling your blood glucose doesn’t always mean that you need to be started on medication. Lifestyle and diet changes are usually the most enduring way to prevent the onset of Type 2 diabetes and the need for medications,” said Dr. Dhriti Das, a BayCare Medical Group diabetes and metabolism endocrinologist.

Step 1: Rethink Your Diet

The first step in managing blood sugar is through nutrition. A balanced diet rich in whole foods can significantly stabilize glucose levels and reduce the strain on your pancreas, which produces insulin. Here are a few dietary guidelines to help you manage or prevent diabetes:

1. Prioritize Whole Grains: Refined carbohydrates, like white bread and pastries, can cause sharp spikes in blood sugar. Swap these for whole grains, like brown rice, quinoa and whole-wheat bread, which release glucose more slowly. “I always recommend making small goals when adopting healthier habits," said Dr. Das. "For example, tell yourself that for the first week, you’re only going to have one slice of toast in the morning rather than two. Start walking 2,000 steps a day and aim to increase your goal to 4,000 steps a day in the next three weeks. These small changes are less overwhelming and can make a huge difference in blood sugar control, and your overall health."
2. Eat More Fiber: Fiber slows digestion and helps prevent blood sugar spikes. Aim for plenty of fruits, vegetables, beans, and legumes to keep your digestive system and blood sugar in check.
3. Choose Healthy Fats: Fats don’t directly impact blood sugar, but they influence overall health and fullness. Incorporate healthy fats, such as those found in avocados, olive oil, nuts and seeds, while limiting trans fats and processed oils.
4. Watch Your Portions: Overeating, even healthy foods, can lead to blood sugar spikes. Try using smaller plates and being mindful of portion sizes to avoid overeating.
5. Limit Added Sugars: Processed sugars are a fast track to high blood sugar. Check nutrition labels for added sugars and avoid sweetened drinks and snacks where possible. Instead, satisfy your sweet cravings with fruits that provide natural sugars along with fiber.

Step 2: Get Moving

Regular physical activity can help your body use insulin more effectively, which in turn helps to regulate blood sugar levels. Exercise also contributes to weight loss, which is another way to decrease your risk of developing diabetes. Here are a few exercise tips:

1. Aim for 150 Minutes Per Week: The American Diabetes Association recommends at least 150 minutes of moderate aerobic exercise per week, which breaks down to about 30 minutes, five days a week. Brisk walking, cycling, swimming, or even gardening counts!
2. Incorporate Strength Training: Muscle-building exercises like weightlifting, resistance bands, or body-weight exercises (such as push-ups) are essential. More muscle means better glucose use and less stored fat, reducing insulin resistance.
3. Stay Active Throughout the Day: Prolonged periods of inactivity can lead to blood sugar spikes, even if you exercise regularly. Try to stand, stretch, or move every 30 minutes throughout the day whether you are at a desk or working from home. 
4. Make it Fun: Find activities you enjoy so you’re more likely to stick with them. Dance, hike, join a sports league, or try out group classes until you discover what motivates you.

Step 3: Manage Stress and Sleep

Stress and poor sleep can contribute to high blood sugar levels and make it harder to stick with healthy habits. Chronic stress triggers the release of cortisol, a hormone that can increase blood glucose. Likewise, inadequate sleep disrupts insulin function and can lead to unhealthy food cravings.

1. Practice Mindfulness: Techniques like meditation, deep breathing, and yoga can lower stress and improve mental well-being. Taking a few minutes daily to focus on your breathing can make a noticeable difference in stress levels.
2. Set a Sleep Routine: Aim for 7-9 hours of quality sleep per night. Try to go to bed and wake up at the same time every day, avoid caffeine in the evening and limit screen time an hour before bed.
3. Stay Connected: Managing a new diagnosis or lifestyle change can be challenging. Stay in touch with friends, family or support groups to share your journey and reduce stress. Knowing you’re not alone can be incredibly empowering.

Step 4: Keep Track and Stay Consistent

Consistency is key to managing blood sugar and avoiding medications. Monitor your progress regularly, whether it’s tracking blood sugar levels, keeping a food diary, or simply noting how you feel. Setting small, realistic goals can keep you motivated and focused.

1. Monitor Your Blood Sugar: If recommended by your healthcare provider, check your blood sugar regularly to understand how food, exercise, and stress affect it.
2. Celebrate Small Wins: Each healthy choice you make, from choosing a salad over fries to going for an evening walk, is a victory. Acknowledge your progress to stay motivated.
3. Don’t Be Too Hard on Yourself: Lifestyle changes take time. Don’t feel discouraged by occasional setbacks. The journey to better health is a marathon, not a sprint.

Being diagnosed with diabetes or prediabetes is not the end of the road. In many cases, it’s the beginning of a new, healthier lifestyle that benefits not only your blood sugar but your overall well-being. “Learning that you’re prediabetic can be a wake-up call, but it’s also an opportunity to change your life for the better. By making mindful lifestyle adjustments now, you can avoid developing Type 2 diabetes altogether,” added Dr. Das. Making intentional changes in your diet, exercise, stress management and self-monitoring habits can help you avoid the need for medication and enjoy a balanced life.

BayCare offers virtual monthly sessions focused on diabetes and lifestyle options for wellness, like Diabetes Education Empowerment Program (DEEP) and Diabetes Lunchbox. All sessions are hosted by a BayCare certified diabetes care and education specialist. Learn more and register: Classes and Events

Learn more about diabetes services at BayCare.