We hear you. Living with type 2 diabetes can be challenging, overwhelming, and, let’s be honest here, downright inconvenient. Fortunately, it's also a condition that’s in your hands—with the right guidance and actions, you have the ability to keep your blood sugar levels under control.
That’s where we come in. It’s all very well hearing about how you should make lifestyle changes and adopt healthy habits, but what does that really mean for your everyday life? Well, we’ve written this guide to help you figure out exactly that. Divided into morning, day, and night, you’ll learn about simple strategies for everyday life that when combined, have an overwhelmingly positive impact on your diabetes.
Choosing a savoury breakfast or one that is low in carbohydrates can help keep blood sugar levels stable throughout the day, which in turn can reduce hunger pangs and cravings. And if you are having carbs, make sure they're paired with fibre and healthy fats so lessen the blood sugar spike. Things like eggs (in their many forms), avocado toast, and porridge topped with berries and nuts are all good options.
Of course! We all need a bit of extra energy to beat that afternoon slump. To lessen the impact on your blood sugar levels (and weight, if that’s also your goal), avoid sugary snacks that will cause blood sugar levels to spike. Instead, try some healthier options such as pieces of apple with peanut butter, hummus and veggies, rice cakes, nuts and seeds, or even a couple of squares of dark chocolate.
It can be hard to make time for a workout every day, especially during a busy one. Rather than focus on fixed workouts, try to build movement into your day—anything you’re able to do will help. Go for a walk with a colleague in place of your usual tea break, get off the bus or train earlier, take the stairs, and try to move for at least 10 minutes within 90 minutes of eating to help your muscles take up glucose for fuel and therefore lowering blood sugar levels.
Blood sugar levels naturally fluctuate when we sleep, in people with and without type 2 diabetes, but a bad night's sleep can increase your cravings for sugary foods the next day and lead to spikes in blood sugar levels after breakfast. New research has also found that when you go to sleep plays a part, too. Rather than catch up on sleep in the morning, going to bed earlier has been shown to lead to better blood sugar control.