Managing diabetes can involve medications. However, there are also ways to help manage the condition without medication. These generally include lifestyle changes,Various lifestyle modifications can help people keep blood sugar (blood glucose) within a healthy range. These include maintaining a moderate weight, taking regular exercise, and following a balanced diet.If dietary and lifestyle changes alone do not help maintain a healthy blood sugar level.
Ways to control blood sugar levels without medication
Healthy lifestyle behaviors will benefit people with type 2 diabetes or those at risk for the disease. These measures may delay or prevent its development, as well as control or possibly alleviate its condition.The following healthy lifestyle behaviors may help lower blood sugar levels.
1. Pursue weight management
In people with overweight or obesity, significant weight loss may reduceTrusted Source blood sugar back to a healthy range.
Two ways to manage weight are eating a healthy, balanced diet and exercising regularly. Individuals can speak with a healthcare professional or dietitian for advice on weight management to help type 2 diabetes.
2. Eat a healthy diet
A healthy and balanced diet consists of eating nutritious foods in appropriate portions while avoiding or limiting non-nutritious foods.
The American Diabetes Association (ADA) states that no matter what cuisine a person prefers, eating healthy has certain foods in common. These foods include:
✅lean meats or plant-based proteins
✅fruits and vegetables
✅fewer processed foods
✅fewer foods with added sugar
✅fewer refined carbs like white bread and pasta, choose wholegrains if possible
The ADA also suggests using the diabetes plate method. This involves filling a 9-inch plate in a specific way to help manage portion sizes. The plate method involves filling:
🚨half the plate with nonstarchy vegetables
🚨a quarter of the plate with protein
🚨a quarter of the plate with carbohydrates
3. Get regular exercise
Exercise promotes blood sugar management and burns calories, contributing to weight loss. Physical activity also increases insulin sensitivity, which helps blood sugar enter the cells from the bloodstream.
The Centers for Disease Control and Prevention (CDC)Trusted Source notes that adults should aim to get 30 minutes of moderate physical activity per day on most days, totaling at least 150 minutes each week. Moderate physical activity may include a brisk walk.
4. Stop smoking
Healthcare professionals advise people to stop smoking to help manage type 2 diabetes. According to the American Heart Association (AHA), people who smoke have a 30–40% higher riskTrusted Source of developing diabetes than people who do not smoke.
Smoking also raises blood sugar temporarily, which poses an additional challenge in maintaining blood sugar levels. This increases the likelihood of a person developing complications of diabetes, such as kidney disease and nerve damage.
5. Manage stress
Research suggests that although stress does not cause type 2 diabetes, it can worsen it. Stress stimulates the release of hormones that interfere with blood sugar regulation. It also makes a person more likely to engage in practices that make it more difficult to manage blood sugar, such as eating in excess and smoking.
6.Monitoring your blood glucose
Careful glucose monitoring is a vital part of controlling your diabetes. It can help you see the way your food, drink and activity affect your sugar levels. If you recognise patterns, you can improve your blood glucose levels, maintain your health and reduce your risk of developing diabetes complications.
Summary
Experts advise people interested in learning how to manage type 2 diabetes without medications to adopt lifestyle changes such as a balanced diet, regular exercise, and quitting or avoiding smoking, if necessary.
