Living Well With Diabetes

Living with diabetes means making daily choices to help manage your condition. Even small lifestyle changes can improve blood sugar levels, increase energy and lower the risk for long-term complications. 

Whether you are newly diagnosed or have been managing diabetes for years, Banner Health is here to guide you. The strategies below can help you take control of your health and support a happier, healthier life. 

Eat healthy to support blood sugar control 

What you eat directly affects your blood sugar. A balanced diet can help you manage diabetes more effectively and reduce your risk for other health problems. 

• Choose whole foods such as fruits, vegetables, fiber-rich whole grains, lean proteins and healthy fats 
• Watch your carbohydrate intake, since carbs turn into sugar in your body 
• Limit refined carbohydrates found in processed snacks, sugary drinks, fried foods and desserts 

Learn more about healthy eating for diabetes. 

Stay active with regular exercise 

Exercise helps regulate blood sugar levels, supports weight management and strengthens your heart. It can also reduce stress and improve mood. 

• Aim for about 30 minutes of moderate activity most days, such as walking, jogging, cycling or swimming 
• Include strength training two to three times a week to build muscle and improve insulin sensitivity 
• Always talk with your health care provider before starting a new exercise program 

Discover the benefits of exercise for people with diabetes. 

Quit smoking to lower your risk for complications 

Smoking can make diabetes complications worse and raises your risk for serious health problems, including: 

• Heart disease and stroke 
• Eye and kidney problems 
• Poor circulation and nerve damage 

Quitting can be difficult, but help is available. Your diabetes care team can recommend medications, counseling and other tools to support you in quitting. 

Limit alcohol and monitor its effects 

Alcohol can cause blood sugar levels to rise or drop unpredictably. It may also interact with diabetes medications. 

• Women should limit alcohol to no more than one drink per day 
• Men should limit alcohol to no more than two drinks per day 
• Always check your blood sugar before and after drinking 

Reduce stress to help stabilize blood sugar 

Stress hormones can raise blood sugar and make it harder to maintain healthy routines. Stress may also interfere with sleep and lead to unhealthy habits. 

Helpful stress-management techniques include: 

• Deep breathing or meditation 
• Yoga or gentle stretching 
• Talk therapy or support groups 

Monitor your blood sugar regularly 

Checking your blood sugar helps you understand how food, exercise, stress and medications affect your levels. 

• Work with your provider to create a testing schedule that fits your needs 
• Keep a log of blood sugar readings, meals and activities to identify patterns 

Learn best practices for monitoring your blood sugar. 

Keep up with regular diabetes check-ups 

Ongoing care is essential for preventing diabetes-related complications. 

• Visit your provider at least twice a year for blood tests and medication adjustments 
• Schedule annual eye and dental exams 
• Ask about foot exams to check for nerve damage or ulcers 

Find out why routine check-ups matter. 

Improve your sleep for better diabetes management 

Blood sugar changes, frequent nighttime bathroom trips or nerve pain can disrupt sleep. Sleep apnea is also more common in people with diabetes. 

Tips for better sleep include: 

• Aim for seven to nine hours of sleep each night 
• Keep a consistent sleep schedule 
• Manage blood sugar levels before bedtime 
• Create a calming nighttime routine 
• Talk with your care team if sleep problems continue 

Read: Why Quality Sleep Matters for Your Blood Sugar 

Find support for living well with diabetes 

You do not have to manage diabetes on your own. Banner Health offers diabetes specialists, nutritionists and support services to help you build and maintain a healthier lifestyle. 

Learn more about diabetes support and resources.