Regular exercise can help you get to and maintain a moderate weight and increase insulin sensitivity.

Increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream.

Exercise also helps your muscles use blood sugar for energy and muscle contraction.

If you have problems with blood sugar management, you should routinely check your levels. This will help you learn how you respond to different activities and keep your blood sugar levels from getting either too high or too low.Useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more.

Your body breaks carbs down into sugars (mostly glucose), and then insulin helps your body use and store sugar for energy.

When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.

However, there are several things you can do about this.

The American Diabetes Association (ADA) recommends managing carb intake by counting carbs and being aware of how many you need.

Some studies find that these methods can also help you plan your meals appropriately, further improving blood sugar management.

Many studies also show that a low carb diet helps reduce blood sugar levels and prevent blood sugar spikes.

What’s more, a low carb diet can help manage blood sugar levels in the long run.

Fiber slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels.

Furthermore, the type of fiber you eat may play a role.

There are two kinds of fiber:

• insoluble

• soluble

While both are important, soluble fiber has explicitly been shown to improve blood sugar management (11

Additionally, a high fiber diet can help better manage type 1 diabetes by improving the body’s ability to regulate blood sugar and reducing blood sugar lows.

Foods that are high in fiber include:

• vegetables

• fruits

• legumes

• whole grains

The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. That’s about 14 grams for every 1,000 calories.

Drinking enough water may help you keep your blood sugar levels within healthy limits.

In addition to preventing dehydration, it helps your kidneys flush out the excess sugar through urine.

One observational study showed that those who drank more water had a lower risk for developing high blood sugar levels.

Drinking water regularly helps rehydrate the blood, lowers blood sugar levels, and could reduce diabetes risk.

Keep in mind that water and other non-caloric beverages are best. Sugar-sweetened drinks raise blood glucose, drive weight gain, and increase diabetes risk.

Portion control helps regulate calorie intake and can help maintain a moderate weight.

Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes.

Monitoring your serving sizes also helps reduce calorie intake and subsequent blood sugar spikes.

Here are some helpful tips for managing portion sizes:

• Measure and weigh portions.

• Use smaller plates.

• Avoid all-you-can-eat restaurants.

• Read food labels and check the serving sizes.

• Keep a food journal.

• Eat slowly.

The glycemic index measures how we absorb or digest foods, which affects the rate at which blood sugar levels rise.

Both the amount and type of carbs determine how a food affects blood sugar levels.

Eating low-glycemic-index foods has been shown to reduce blood sugar levels in those with diabetes.

Although the glycemic index of foods is important, the amount of carbs consumed also matters.

Foods with a low to moderate glycemic index include:

• bulgar

• barley

• yogurt

• oats

• beans

• lentils

• legumes

• wheat pasta

• non-starchy vegetables

Stress can affect your blood sugar levels.

Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up.

One study showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels for student.

Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems in chronic diabetes.

Getting enough sleep feels excellent and is necessary for good health.

Poor sleeping habits and a lack of rest can also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain.

Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an essential role in blood sugar management.

Furthermore, adequate sleep is about both quantity and quality. It’s best to get a sufficient amount of high quality sleep every night.

High blood sugar levels and diabetes have also been linked to micronutrient deficiencies.

Examples include deficiencies in the minerals chromium and magnesium.

Chromium is involved in carb and fat metabolism. It also helps regulate blood sugar levels. A lack of chromium may predispose you to carb intolerance.

However, the mechanisms behind this are not entirely known. Studies also report mixed findings.

Some studies of people with diabetes showed that chromium had benefits for long-term blood sugar management. However, the alternate has also been found.

Chromium-rich foods include:

• meats

• whole grain products

• fruit

• vegetables

• nuts

Magnesium has also been shown to benefit blood sugar levels, while magnesium deficiency has been linked to a higher risk of developing diabetes.

Studies have linked individuals with the highest magnesium intake with up to a 47% lower risk for developing type 2 diabetes.

However, if you already eat plenty of magnesium-rich foods, you probably will not benefit from supplements.

Magnesium-rich foods include:

• dark leafy greens

• squash and pumpkin seeds

• tuna

• whole grains

• dark chocolate

• bananas

• avocados

• beans

It’s a no-brainer that maintaining a moderate weight will help improve your health and may help prevent future health problems.

Weight management also promotes healthy blood sugar levels and has been shown to help reduce your risk for developing diabetes.

Even a 7% reduction in body weight can decrease your risk for developing diabetes by up to 58%, and it seems to work even better than a common diabetes medication.

What’s more, these decreased risks can be sustained long term.

It’s important to monitor your waistline, as it’s perhaps the most crucial weight-related factor for estimating your diabetes risk.

A measurement of more than 35 inches (88.9 cm) for women and more than 40 inches (101.6 cm) for men is associated with an increased risk of developing insulin resistance, high blood sugar levels, and type 2 diabetes.

Having a healthy waist measurement may even be more important than your overall weight.