Type 2 diabetes (T2D) is a common metabolic condition that is on the rise. It’s estimated that more than 38 million adults in the US have diabetes, and that number is continuing to increase. Considering the prevalence of this disease, it’s no wonder that 3 of the top 5 prescription drugs in 2023 were diabetes medications.^{1, 2} 

While it’s clear the majority of patients turn to prescriptions to help them manage the complications of diabetes (like high blood sugar, high blood pressure, heart disease, kidney disease, and other health problems), many people choose to focus on lifestyle changes rather than resorting to drugs. Healthy lifestyle shifts can optimize blood sugar levels, reduce insulin resistance, support weight loss, and control blood pressure, making them an effective strategy for diabetes treatment. 

In this article we’ll walk through lifestyle changes you can make in your daily routine that will help get your blood sugar in the normal range. If practiced in the right way and under the supervision of a healthcare provider, these healthy habits can not only help you manage your diabetes but can even lead to type 2 diabetes remission. 

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5 Ways to Control Blood Sugar Levels Without Medication

Managing blood glucose levels is a crucial part of diabetes care and management. Although diabetes medications are key in controlling blood sugar, there can be unpleasant and even serious side effects associated with these types of drugs. Symptoms like abdominal pain, diarrhea, constipation, back pain, and muscle cramping are commonly reported among patients who take the popular diabetes drug metformin.³ 

Given these side effects, it makes sense that some people prefer to handle their diabetes management more naturally. The good news is that lifestyle interventions have been shown to affect this condition dramatically. Studies have shown that people diagnosed with prediabetes who engage in lifestyle changes have a significantly lower rate of progression to type 2 diabetes.⁴

Changing your lifestyle habits may not be easy, but there is mounting evidence to suggest that it can be very effective for both type 2 diabetes and gestational diabetes. As always, talk to your healthcare provider before starting new diets or exercise programs.⁵

1. Strive for a Healthy Weight

Obesity and general excess body weight can drive inflammation and insulin resistance. According to the American Diabetes Association, weight reduction can reduce the incidence of diabetes. As little as a 5-10% decrease in body weight can reduce HbA1C levels and reduce the need for diabetes medication.⁶

2. Eat a Healthy Diet

Eating a healthy diet high in non-starchy vegetables and limiting simple carbohydrates can help optimize blood sugar levels and improve your health. Some people choose to count carbs, and others opt for glucose monitoring via a CGM to understand how to eat while keeping their blood sugar in a healthy range.  There is no one perfect diet for people with diabetes, so work with a dietitian or nutritionist to come up with a meal plan that works with your goals, preferences, and lifestyle.

<div class="pro-tip"><strong>Also Read: </strong><a href=worst-foods-for-blood-sugar>8 Worst Foods for Blood Sugar and What You Can Eat Instead</a></a>.</div>

3. Focus on Physical Activity

Regular exercise can not only help prevent type 2 diabetes but also reduce the risk of complications and even improve blood pressure control. Despite your current weight or fitness ability, it’s been shown that moderate to vigorous physical activity reduces the risk of all-cause death among people with type 2 diabetes, regardless of their BMI.⁷

4. Stop Smoking

If you don’t think there is a connection between smoking and type 2 diabetes, think again. Smokers are 40 percent more likely to develop type 2 diabetes compared to people who don’t smoke. Smoking causes oxidative stress, which results in widespread inflammation in the body. Inflammation can impact metabolic factors like insulin sensitivity associated with type 2 diabetes.⁸

5. Manage Stress

Stress affects more than just your mental health. Stress hormones can significantly impact metabolic function, specifically by raising blood sugar levels. Focusing on stress management techniques like yoga, meditation, and deep breathing is good for your mind and metabolism. 

When Is Medication Needed?

Although some people can appropriately manage type 2 diabetes with lifestyle interventions, others may require medications to keep their glucose levels in check. Whether or not you need diabetes medication depends on your medical history, health conditions, and the results of your blood tests, and it is a decision that will be made in conjunction with your healthcare provider. 

One important risk factor in determining if medication is a part of your diabetes care plan is age. Risks associated with poorly managed type 2 diabetes increase with age, so for patients 50 years and older, medication may be required to reduce potential complications.⁹

What Are the Symptoms of Type 2 Diabetes?

Recognizing the early symptoms of prediabetes and type 2 diabetes is important for managing the course of the disease. Below are some common symptoms of type 2 diabetes.⁴ 

Talk to your doctor to understand your diabetes risk or if you’re experiencing any of these symptoms.

• Fatigue or tiredness
• Increased thirst and urination
• Blurry vision
• Increased hunger
• Slow healing of sores
• Numbness or tingling in hands or feet
• Unintended weight loss 
• Dry skin
• Frequent infections 

<div class="pro-tip"><strong>Learn More: </strong><a href=benefits-stable-glucose>Benefits of Stable Blood Sugar: How to Reap and Keep Them</a>.</div>