Living Healthy with Diabetes
Living a healthy lifestyle can help you manage your diabetes and improve important health numbers such as weight, blood sugar, blood pressure and cholesterol. Small steady changes can make a big difference over time.
Managing weight
Having excess weight can make Type 2 diabetes harder to manage. It also raises the risk of high cholesterol and high blood pressure, which increases the risk of heart disease. Two of the most helpful ways to manage weight are healthy eating and regular physical activity. To lose weight, your body needs to use more energy (calories) than you take in from food and drinks.
Eating healthy
Healthy food choices help manage diabetes and support a healthy weight. This includes watching portion sizes and learning how to read food labels (PDF).
A healthy eating pattern often includes:
- A wide variety of vegetables and fruits, preferably in the whole or unprocessed form.
- Choose foods made mostly with whole-grain foods.
- Choose healthy sources of protein such as legumes and nuts, fish and seafood, low-fat or fat-free dairy products, and if red meat is desired, choose lean cuts, avoid processed form and limit portions.
- Choose sources of unsaturated fat (nontropical plant oils) in place of sources of saturated fats (animal fats and tropical oils).
- Choose minimally processed foods instead of ultra processed foods.
- Choose foods low in sodium and prepare foods with minimal or no salt.
- Minimize intake of added sugars in beverages and foods.
Writing down what you eat and checking how it affects your blood sugar can help you notice patterns. Try checking your blood sugar after eating to see how your body responds to different foods.
Healthy eating with a busy lifestyle
Even on busy days, healthy eating is possible with some planning.
Here are a few tips:
- Bring healthy lunches and snacks to avoid less nutritious options.
- Drink water often, limiting sugar-sweetened beverages, including soda and energy drinks, since they can be major sources of added sugar.
- Plan meals ahead when possible to make choices easier.
Preparing simple, healthy meals (PDF) at home can help the whole family eat better.
Regular physical activity
People who carry extra weight can lower their risk of developing Type 2 diabetes by losing 5% of their body weight and staying physically active. If you already have diabetes, regular activity helps control blood sugar and lowers the risk of complications.
For good health, most adults are encouraged to aim for:
- 150 minutes a week of moderate activity, such as brisk walking
- 75 minutes a week of vigorous activity, such as jogging, cycling or swimming
- Or a mix of both
- Moderate to high intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
Talk with your healthcare team about activities that fit your abilities, interests and daily routine. Finding something you enjoy makes it easier to stay active over time.
Quitting smoking
Smoking is one of the leading causes of preventable illness and death. For people living with diabetes, smoking:
- Lowers “good” cholesterol
- Raises blood pressure
- Increases the risk of blood clots
- Makes physical activity harder
Smokers are 30% to 40% more likely to develop diabetes than nonsmokers. If you already have diabetes, smoking:
- Raises the risk of nerve and kidney damage
- Increases the risk of dying early from heart disease or stroke
- Makes blood sugar harder to control
Help is available. Your healthcare team can connect you with tools and programs to support quitting. Learn how to deal with urges and get resources to kick the habit.
Managing stress
Stress affects everyone differently. It may:
- Impact mood and emotions
- Cause headaches or stomach pain
- Lower energy
- Disrupt sleep
- Lead to unhealthy habits such as overeating or smoking
While stress can’t be removed completely, healthy ways of managing stress, such as staying active, practicing relaxation and leaning on support can help protect both physical and emotional health. Find out more about stress management.
Finding a support system (PDF) can make living with diabetes feel easier and less overwhelming.
