Managing diabetes

Living with diabetes can sometimes feel like you've taken on a second full-time job, especially when trying to maintain healthy eating habits. There are numbers to track, habits to build, and emotions to manage - all while navigating daily life. But with the right tools, mindset, and support from your healthcare team, managing your diabetes becomes less about restriction and more about confidence, helping you maintain healthy blood sugar levels.

Understanding that diabetes management is an ongoing process can empower you to take control of your health.

Studies have shown that well-structured daily self-management - including medication, diet, physical activity, and glucose monitoring - helps reduce long-term complications and improves quality of life¹.

Managing diabetes is a holistic, daily process. It includes support from your doctor and/or diabetes educator who will advise you on:

• Following your prescribed treatment plan
• Eating a balanced, healthy diet
• Being physically active
• Managing stress
• Monitoring your blood sugar levels

Each of these areas supports the others. For instance, eating well can stabilise blood glucose, which may reduce the risk of diabetes complications, including digestive and kidney diseases, and the need for additional medication. Physical activity can improve insulin sensitivity and help with weight management - an important factor in diabetes control.²

Establishing routines around diabetes care can reduce decision fatigue and support a healthy weight - especially when paired with a balanced, food-based meal plan using specific diabetes recipes. Try:

• Checking your blood sugar at the same times each day
• Planning balanced meals and snacks in advance
• Scheduling activity into your calendar as you would a meeting

These actions may seem small, but over time and with the help of education specialists, they create the foundation for sustainable, effective diabetes management.

Your doctor is a key partner in your diabetes journey, helping you manage not just blood sugar but also blood pressure. Even if you’re managing well, regular check-ins help ensure your treatment for diabetes remains effective.

Engaging in meaningful conversations helps you and your doctor make better-informed decisions³. To support this, bring the following to your appointments:

• Recent blood glucose records or device downloads
• A summary of your physical activity, sleep, and symptoms

During your visit, consider asking:

• Is my diabetes affecting my blood vessels - especially concerning factors that affect blood sugar?
• Is this medication still effective for me?
• Are my blood sugar levels where they should be?
• Will diabetes medications such as glucagon-like peptide-1 receptor agonists (GLP-1 RAs), sodium-glucose cotransporter-2 (SGLT2) inhibitors, and dipeptidyl peptidase-4 (DPP-4) inhibitors improve my treatment outcomes including glycaemic control and weight management? ⁴

No two cases of diabetes are the same and so your care should be individual to you. A number of factors influence treatment choices and the risk of diabetic ketoacidosis and potential medical emergency, including:

• age
• lifestyle
• comorbidities
• medication tolerance - including other diabetes medicines 

While medications play an important role, lifestyle choices often have the most immediate and lasting impact on your condition.

A balanced diet helps keep blood sugar stable, supports weight management, and can even reduce your medication needs.

Tips for creating balanced meals include:

• ½ plate: non-starchy vegetables (leafy greens, courgettes, tomatoes)
• ¼ plate: lean protein (fish, eggs, chicken, tofu)
• ¼ plate: complex carbs (sweet potato, brown rice, lentils)
• Add healthy fats like olive oil, nuts, or avocado in small amounts

Avoiding ultra-processed foods, sugary drinks, and excess refined carbohydrates helps reduce blood sugar spikes and improves overall metabolic health.⁵

Physical activity helps the body use insulin more efficiently, lowering blood glucose and supporting cardiovascular health. The recommendation for adults with diabetes is:

• At least 150 minutes of moderate-intensity activity per week
• Muscle-strengthening exercises on 2 or more days per week
• Minimise sitting time - take short breaks to move every 30-60 minutes⁶

If you’re just starting out, begin with short walks and build your diabetes exercise plan gradually. Even 10 minutes of walking after meals or even on an empty stomach can reduce post-meal blood sugar levels and prevent high blood glucose levels.

Stress isn’t just a mental health issue - it can directly affect blood glucose, leading to episodes of low blood sugar caused by too much food. Cortisol, the body’s primary stress hormone, raises blood sugar levels. Chronic stress makes it harder to maintain control⁷.

Effective stress management techniques help prevent low blood glucose and manage high blood sugar to avoid hypoglycaemia. These include:

• Breathing exercises and meditation
• Gentle yoga or stretching
• Spending time outdoors or in nature
• Keeping a gratitude or reflection journal

Equally important is getting 7-9 hours of quality sleep per night to support a healthy life. Poor sleep can disrupt insulin function and increase cravings for sugary foods⁸.

Keeping track of your progress, including your average blood glucose level and how it fits within your target range, is one of the most important tools in diabetes management.

Regularly monitoring your blood glucose helps you understand how specific meals, activity levels, stress, and medications affect your body. While your doctor may recommend a particular monitoring schedule, many people benefit from checking their levels before and after meals, especially when trying something new or making changes to their routine⁹.

Self-monitoring is most effective when paired with a log of relevant lifestyle details. For example:

• Blood sugar levels (including time of day)
• What and when you ate
• Type and duration of physical activity
• Any high-stress moments
• Sleep quality or skipped meals
• Medication doses (especially if changed)

Logging this information - whether in an app, notebook, or printable chart - can help you and your doctor make more informed decisions about living with diabetes¹⁰.

Preparation is a key part of diabetes self-management. Being proactive also makes a real difference when you’re out of your usual environment. Whether you're dining out or on holiday, small adjustments can help you feel confident and stay safe.

Here are a few ways to stay prepared, including considerations for your insulin dose:

• Carry the essentials: always have your blood glucose monitor or CGM device, medications, and a quick source of fast-acting glucose (like glucose tablets or juice).
• Pack backup supplies: bring more than you think you'll need, especially when travelling - this includes test strips, insulin pens, or snacks.
• Stay consistent: try to eat at roughly the same times each day and check your levels regularly, even if your day looks different.
• Know what to expect: if dining out, review the menu ahead of time. If flying, keep supplies in your carry-on bag and stay hydrated during the journey.
• Have a written plan: for longer trips or big events, write down a checklist of what to bring and a reminder of your normal routine¹¹.

The more you anticipate challenges, the easier it is to adapt without stress. It’s not about being rigid - it’s about being equipped. A little planning protects you from sudden lows or highs and helps you maintain momentum even during life’s curveballs¹².

Some of the best advice for managing diabetes includes building healthy habits into your daily routine. Stay physically active most days of the week - exercise helps your body use insulin more effectively and supports stable blood sugar levels. Follow your treatment plan consistently, including taking medication exactly as prescribed, even when you feel well.

Monitor your blood sugar regularly to understand how your body responds to meals, activity, and stress. Managing stress is also key, as high stress levels can raise blood sugar. Finally, eat a balanced diet, get regular check-ups, and maintain open communication with your healthcare provider.

People with diabetes should try to limit or avoid foods that can cause blood sugar spikes or contribute to long-term health risks. This includes highly processed foods, like packaged snacks, pastries, and sugary cereals. It's also best to avoid trans fats, found in items like store-bought baked goods, margarine sticks, and some fast foods, as they increase the risk of heart disease. High-fat animal products and sugary drinks, such as soda, sweetened coffee, and fruit juices, can quickly elevate blood sugar and offer little nutritional value.

Yes, many people with diabetes live full and active lives. While it requires some adjustments, the condition can be effectively managed through a combination of healthy eating, regular physical activity, monitoring blood sugar, and taking medications as prescribed. With the right care plan and support, you can continue doing the things you enjoy - whether that’s traveling, working, exercising, or spending time with family.

HQ25DI00148