Healthy living is an effective way to manage diabetes. To build a healthier lifestyle, you can start by planning nutritious meals and snacks, engaging in regular physical activity, getting enough sleep, and quitting smoking or using tobacco products.
A healthy lifestyle can help keep your blood pressure, cholesterol, and blood glucose levels—also called blood sugar levels—within the ranges recommended by your primary health care professional. This professional may be a doctor, physician assistant, or nurse practitioner. Healthy living can also help prevent or delay complications from diabetes that may affect your heart, kidneys, eyes, brain, and other parts of your body.
Making lifestyle changes can be challenging, but starting with small, manageable steps may lead to lasting improvements. Support from family, friends, and trusted members of your community can be helpful, and health care professionals can provide valuable information and guidance along the way.
What you eat, how much you eat, and when you eat are all important aspects of a meal plan. Choosing healthy foods and drinks can help manage your blood glucose, blood pressure, and cholesterol. For those with overweight or obesity, following a balanced meal plan along with physical activity, sufficient sleep, and other healthy behaviors can support weight loss and long-term maintenance. In some cases, your health care provider may recommend medications to assist with weight loss or suggest weight-loss surgery, also known as metabolic or bariatric surgery.
There is no one-size-fits-all approach to choosing healthy foods and drinks, but a balanced meal plan for people with diabetes often includes dairy or plant-based dairy alternatives, fruits, non-starchy vegetables, protein foods, and whole grains. Choosing nutrient-rich foods—those with vitamins, calcium, fiber, and healthy fats—is key. Opt for beverages with little or no added sugars, such as water, low-fat or fat-free milk, and unsweetened tea, coffee, or sparkling water.
At the same time, try to limit foods high in saturated fat, sodium, and added sugars—like cookies, cakes, sugary drinks, and flavored coffees. Carbohydrates play a major role in managing blood glucose levels, so it’s important to be aware of carb-rich foods such as beans, starchy vegetables like potatoes and corn, and certain fruits. Moderation and balance are essential when incorporating these into your meals.
If you drink alcohol, moderation is important, especially if you take insulin or other medications that can lower your blood sugar. Drinking on an empty stomach may cause hypoglycemia, so it’s important to eat when consuming alcohol and monitor your blood glucose levels. Always talk to your health care team about how alcohol fits into your overall plan.
Meal timing can vary based on your medications, activity levels, work schedule, or other health conditions. Some people may need to eat before, during, or after physical activity, especially those taking medications like insulin or sulfonylureas that can lower blood glucose levels. Your health care professional can help determine what timing is best for you.
You don’t have to give up your favorite foods entirely. Instead, consider reducing portion sizes or enjoying them less frequently. Two common strategies for managing food portions are carbohydrate counting and the plate method. Carbohydrate counting involves tracking how many carbs you consume in each meal or snack and can be especially helpful if you use insulin. The plate method, which doesn’t require counting, involves filling half your plate with non-starchy vegetables, one-quarter with high-fiber carbohydrate foods, and the remaining quarter with protein-rich foods.
Working with your health care team, including a registered dietitian or certified diabetes educator, can help you create a meal plan that works for you. Medical nutrition therapy, provided by a registered dietitian, includes personalized nutrition counseling that can be very beneficial. Your insurance may cover this service, so be sure to check.
While some foods, herbs, or supplements are marketed to help manage diabetes, there is no conclusive evidence that they are effective. Your health care professional may recommend supplements if you aren’t getting enough nutrients from food, but always talk to them first, as some supplements may interfere with medications.
Regular physical activity has been shown to benefit people with diabetes by improving blood glucose, blood pressure, and cholesterol levels. It can also support heart health, weight management, mood, sleep quality, balance, and memory. Before starting or changing an exercise routine, consult your health care provider to identify activities that suit your health status, interests, and schedule.
Different types of physical activity offer different benefits. Aerobic exercises such as walking, swimming, or dancing increase heart rate and breathing and are recommended for at least 150 minutes per week. Strength training, such as lifting weights or doing pushups, helps build muscle and bone and should be done twice a week. Balance and stretching exercises improve mobility and help prevent falls, especially for older adults or those with nerve or vision issues. These should be done two to three times per week, depending on your individual needs.
Staying safe during exercise is important. Drink plenty of water to stay hydrated and avoid sports drinks unless specifically needed, as they often contain a lot of sugar. Monitoring your blood glucose before, during, and after physical activity can help prevent low blood sugar, especially if you take insulin or certain medications. You may need to adjust your insulin or eat extra carbohydrates depending on your activity level.
High blood glucose and diabetic ketoacidosis (DKA) are also concerns during physical activity, particularly for those with type 1 diabetes. If your body doesn’t have enough insulin, it may produce ketones by breaking down fat for energy, which can lead to DKA. Ask your health care provider whether you should check for ketones and how to manage insulin before exercising.
Foot care is also crucial for people with diabetes, as high blood glucose levels can damage nerves and blood vessels. Wear comfortable, supportive shoes and check your feet regularly to avoid injury or infection during physical activity.
Reaching and maintaining a healthy weight can bring numerous benefits if you have diabetes. Losing just 5% to 7% of your body weight can improve blood glucose, blood pressure, and cholesterol levels. Adults with overweight or obesity should work with their health care team to develop a safe and effective weight-loss plan. For children with diabetes, weight management should always be discussed with a health care provider before making changes.
Effective strategies for managing weight include eating fewer calories, following a balanced meal plan, being physically active, and getting 7 to 8 hours of sleep per night. If you have type 2 diabetes, certain medications may help with weight loss. Online tools like the Body Weight Planner can assist with creating personalized meal and activity plans. Some people may benefit from structured weight-loss programs or even surgery if other options are not effective.
If you are pregnant, focus on monitoring weight gain rather than losing weight. Always speak with your health care provider about what’s appropriate during pregnancy.
Smoking or using tobacco products increases your risk of complications from diabetes, including heart disease, nerve damage, kidney disease, and eye issues. It also worsens blood vessel damage. Quitting smoking can greatly improve your health. If you need help quitting, don’t hesitate to ask your health care team for support and resources.
Living with diabetes can also impact your mental health. It’s common to feel overwhelmed, anxious, or frustrated. Talking with a trusted health care professional or mental health provider can help you manage stress, improve your mood, and cope with the challenges of diabetes. Good mental health support can also help you address sleep issues, memory concerns, and the broader effects of diabetes on your family, work, and finances.
Poor sleep habits can raise blood glucose levels and negatively affect your mental health. People with diabetes and excess weight are more likely to have sleep conditions such as sleep apnea, which can raise blood pressure and increase the risk of heart problems. Addressing sleep quality is an important part of overall diabetes care.
Participating in clinical trials is another way to contribute to the understanding of diabetes and support advances in treatment. Clinical studies help researchers explore how various lifestyle changes and treatments affect people with diabetes. For example, studies may look at how meal timing affects metabolism or how access to healthy food impacts diabetes management. If you're interested in participating in a clinical trial, talk with your health care provider to find out if it's a good option for you.