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Managing blood sugar is not only about what is on the plate. While diet plays a vital role in reducing the risk of diabetes and keeping glucose levels stable, health experts emphasise that everyday habits, movement, sleep and stress management, are equally critical. The good news is that even small adjustments can have a powerful effect.

Experts suggest three practical lifestyle changes that can help people living with prediabetes, diabetes, or those who simply want more balanced blood sugar, as per a report by Eating Well.

1. Add Movement to Your Day

Physical activity is one of the most effective ways to improve insulin sensitivity and help the body use glucose efficiently. “Consistent physical activity is key,” says certified diabetes educator Michelle Routhenstein. Both aerobic exercise and strength training have been shown to lower blood sugar.

The benefits are not limited to long gym sessions. Research shows that even a short, 15-minute walk after a meal can significantly improve glucose levels.

Experts recommend incorporating movement into the day through small, accessible actions, as per a report by Eating Well:

• Avoid prolonged sitting: Set reminders to stand up and walk around regularly.
  
• Take the stairs: Simple bursts of activity add up and improve circulation.
  
• Explore your surroundings: Walking in a park or around your neighbourhood can provide both exercise and relaxation.
  
• Try home workouts: Free online videos, often requiring no equipment, make exercise easier to fit into daily life.
  
• Mix activity into your commute: Walking or cycling part of the way, or getting off one stop early, can increase step count without major effort.
  

2. Prioritise Quality Sleep

Poor sleep can destabilise blood sugar. Lack of rest often leads to irregular eating, late-night snacking, and cravings for unhealthy foods. Nurse practitioner Juan Ramirez, who specialises in endocrinology, explains that “insomnia can also affect hormones like cortisol, which in turn increase blood sugar levels and raise the risk of weight gain.”

Experts, as per a report by Eating Well, suggest these strategies for better rest:

• Gradual adjustments: Go to bed five to ten minutes earlier each night until you reach seven to nine hours of sleep.
  
• Limit screen time: Reduce exposure to screens before bed, or use features like “Do Not Disturb.”
  
• Create a calm sleep environment: Declutter the bedroom, use white noise machines, or invest in more comfortable bedding.
  
• Keep it dark and cool: Blackout curtains or sleep masks, along with a slightly cooler room, promote deeper rest.
  
• Seek medical advice: Persistent tiredness despite sufficient sleep may indicate conditions like sleep apnea, which require medical attention.
  

3. Manage Stress Effectively

Chronic stress is another hidden culprit in blood sugar fluctuations. Elevated cortisol levels signal the liver to release glucose into the bloodstream, a cycle that can contribute to insulin resistance over time. This makes stress management crucial for people with or at risk of diabetes.

Experts recommend simple, accessible methods to keep stress in check, as per a report by Eating Well:

• Practice breathing exercises: Guided breathing can quickly lower stress levels.
  
• Adopt mindfulness habits: Keeping a gratitude journal or pausing to reflect can help maintain perspective.
  
• Try meditation: Even short sessions improve relaxation and reduce cortisol levels.
  
• Stay socially connected: Talking to friends or spending time with loved ones has been shown to ease stress.
  

What do the experts say

While the focus on food remains central to blood sugar control, health experts highlight that lifestyle factors can make or break diabetes management. Regular movement, quality sleep, and stress reduction not only help regulate blood glucose but also improve overall wellbeing.

“People think they need drastic overhauls, but small steps are often the most sustainable,” says Routhenstein. Choosing just one area, whether walking more, turning in earlier, or practising mindfulness, can be a manageable way to begin. Over time, these changes compound to produce significant benefits.

Paired with a balanced diet, these simple strategies may dramatically reduce the risk of diabetes-related complications and help millions manage their blood sugar more effectively.

The article is for general information or educational purposes only, and is not a medical advice. Please consult your doctor as this is not a substitute for professional help.

FAQs

Can lifestyle changes alone manage blood sugar for people with diabetes?

Lifestyle changes such as regular movement, quality sleep, and stress management are highly effective in supporting blood sugar control. However, for those diagnosed with diabetes, these habits should complement, rather than replace, medical advice and prescribed treatment.

How quickly can lifestyle tweaks improve blood sugar?

Improvements can be seen surprisingly quickly. Research shows that even a single 15-minute walk after meals can lower blood sugar. Better sleep and reduced stress may also provide noticeable benefits within days to weeks. Long-term consistency delivers the greatest impact.