Effective diabetes management: How lifestyle and daily routine positively influence blood sugar levels

May 17, 2025
Posted by Cornelia Grabmeier

May 17, 2025

Diabetes mellitus is a widespread long-term (chronic) metabolic disease that affects millions of people worldwide. Managing blood sugar levels is crucial not only to prevent type 2 diabetes or avoid serious health complications but also to improve quality of life. A well-thought-out and healthy lifestyle with a regular daily routine can help maintain blood sugar levels within a healthy range. This article provides helpful information and practical tips on how diet, physical activity, medication, stress management, and daily routines can influence blood sugar levels

What is diabetes?
Factors influencing lifestyle and diabetes management
1. Nutrition
2. Physical activity
3. Medication management
4. Stress management
5. Daily routine and structure
Summary

What is diabetes?

Diabetes mellitus is a metabolic disorder in which the body struggles to regulate blood sugar levels. The following subtypes are particularly important:

In type 1 diabetes, an autoimmune disease, the immune system attacks and destroys the insulin-producing beta cells in the pancreas. As a result, the body can no longer produce sufficient insulin, leading to an absolute insulin deficiency (CDC, 2024).
Type 2 diabetes, the most common form (90% of all diabetes cases), usually occurs in adulthood (Federal Ministry of Health, 2024). In this case, insulin is still produced, but the body’s cells no longer respond properly to it (insulin resistance) (CDC, 2024).
Prediabetes is a condition in which blood sugar levels are elevated but not high enough to be classified as type 2 diabetes. It is often a precursor to type 2 diabetes (MedlinePlus, 2021).
A temporary impairment in insulin sensitivity can also occur during pregnancy and is referred to as gestational diabetes (Cleveland Clinic, 2022).

Because insulin is a hormone needed to absorb glucose into cells and convert it into energy, these types of diabetes affect blood sugar levels and can lead to short-term symptoms (such as weight loss or increased thirst) and long-term complications (such as stroke or vision problems).

Factors influencing lifestyle and diabetes management

Below are several key factors that influence lifestyle and diabetes management. Each factor is introduced with an explanation of its importance for diabetes, followed by recommendations and tips to help you better control your blood sugar and live more healthily.

Source: Mayo Clinic, 2024

1. Nutrition

The role of nutrition in diabetes management

A balanced and healthy diet is essential for people with diabetes, as it affects blood sugar levels. Not only the choice of foods matters, but also their impact on blood glucose. This helps avoid both long-term complications and blood sugar spikes that can make diabetes management more difficult. Useful concepts include the glycemic index (GI) and glycemic load (GL), which indicate how carbohydrate-rich foods affect blood sugar levels. Foods with a low GI cause a slower and steadier rise in blood sugar, while glycemic load also considers carbohydrate density, making it a more precise indicator (Harvard Medical School, 2023).

Recommended foods

People with diabetes must choose foods carefully, as sugar is often hidden in unexpected items such as ketchup, sweetened juices, or granola. Key foods for a balanced diabetic diet include:

Whole grains: Brown rice, whole grain bread or pasta, quinoa, and millet slow digestion thanks to fiber, helping stabilize blood sugar.
Vegetables: Leafy greens like spinach, broccoli, or kale are rich in antioxidants and fiber.
Fruits: Citrus fruits (grapefruit, oranges, lemons) and berries (blueberries, blackberries, strawberries) provide antioxidants, fiber, vitamins, and minerals with anti-diabetic effects.
Fish: Salmon, sardines, and albacore tuna provide omega-3 fatty acids that help improve glucose and lipid levels in diabetics.
Nuts and seeds: Chia seeds and walnuts are beneficial due to their high antioxidant, omega-3, protein, and fiber content.

Source: Sissons, B. 2024

Meal frequency and portion size

Eating regular meals throughout the day supports stable blood sugar levels, helps manage weight, and avoids long-term complications (Mayo Clinic, 2024).

A popular method for planning balanced meals is the plate method: Fill half your plate (9 inches) with non-starchy vegetables, one quarter with lean protein, and one quarter with healthy carbohydrates. Measuring cups or a scale can help ensure proper portion sizes ( Mayo Clinic, 2024).

It is also important to balance meals with medication. Too little food compared to medication can cause hypoglycemia (low blood sugar), while too much food can lead to hyperglycemia (high blood sugar) (Mayo Clinic, 2024).

Alcohol and smoking

Both alcohol and smoking can negatively affect the body. Alcohol, rich in sugar and carbohydrates, can lead to unpredictable blood sugar swings and dangerous highs and lows. Smoking increases the risk of cardiovascular disease and circulatory disorders—a risk already elevated in diabetics, especially when poorly managed. Moderation in alcohol and avoiding tobacco are strongly recommended to reduce complications and support general health (Mayo Clinic, 2024).

2. Physical activity

Benefits of physical activity

Regular exercise offers many benefits for healthy individuals to prevent prediabetes and type 2 diabetes, and for those already living with diabetes. Especially for type 2 diabetes, physical activity is vital, as it increases glucose uptake by cells and enhances insulin sensitivity. It also supports weight management, reducing the risk of complications such as cardiovascular disease, nerve damage, eye and kidney issues. Exercise also lowers stress and improves mental well-being, further aiding blood sugar regulation (Kirwan JP et al,, 2017).

Daily life can be adjusted to include more movement, or tailored fitness programs can be followed. If you have diabetes, remember to monitor your blood sugar before, during, and after exercise and follow a training plan suited to your needs to avoid complications like hypoglycemia.

Recommendations for physical activity

Choose activities you enjoy: Find exercises or sports you like to stay motivated. Vary your workouts to avoid boredom and train different muscle groups. Include both cardio (like running, swimming, biking) and strength training.
Integrate activity into your routine: Use stairs, take walks during lunch breaks, or plan short daily exercise sessions.
Be consistent: Schedule workouts and stick to them.
Listen to your body: Adjust exercises as needed, watch your blood sugar during workouts (especially if diabetic), carry glucose for emergencies, and stay hydrated.
Seek professional guidance: Consult your doctor and work with a fitness expert to find the best exercise plan for your needs.

Source: CDC, 2024

3. Medication management

Importance of medication adherence

Taking your prescribed medications—whether insulin or other diabetes-related drugs—is critical to managing your condition, preventing complications, and improving quality of life.

Follow your personal medication schedule, consult your doctor about any other medications to avoid interactions, and attend regular check-ups to monitor the effectiveness and adjust doses if necessary (CDC, 2024)

Wondering about your current health status? With Homed-IQ blood sugar tests, you can monitor your glucose levels at home and identify risks for prediabetes or diabetes early on. Homed-IQ also offers a comprehensive health screening test that measures various biomarkers to detect previously unnoticed symptoms. For those pursuing a healthier lifestyle, our weight balance test provides an easy way to track indicators and monitor progress.

4. Stress management

Impact of stress on blood sugar

Stress can stem from work pressures, interpersonal conflicts, unexpected life events, or habits like emotional eating. These stressors may be acute or chronic and trigger physiological responses in the body.

For people with diabetes, stress can be particularly problematic. It triggers the release of hormones like adrenaline and cortisol, which raise blood sugar by releasing glucose from energy stores. This effect is especially harmful for those with insulin resistance or insufficient insulin production (Cleveland Clinic, 2021).

Identifying sources of stress and developing coping strategies is vital for reducing your risk of developing or worsening diabetes and related complications.

Techniques for stress reduction

Relaxation techniques: Meditation and deep breathing calm the mind and activate the body's relaxation response.
Physical activity: Exercise relieves stress and boosts mood. Activities like yoga, tai chi, or nature walks are particularly helpful.
Social support: A strong support network helps cope with stress. Talk to friends and family and ask for help when needed.
Time management: Good planning helps avoid overload and stress. Prioritize tasks to create a balanced routine.

Sources: Toussaint et al., 2021; Heinrichs et al., 2003

Sleep and its importance for blood sugar

Adequate and high-quality sleep supports memory, the immune system, and hormonal processes, and is vital for blood sugar control—not only in healthy people but especially in those with diabetes.

The stress hormone cortisol plays a major role here. Lack of sleep raises cortisol levels, which in turn can increase blood sugar. Sleep deprivation also worsens insulin resistance, making glucose regulation more difficult ( Hirotsu, C. et al., 2015; Cureus, 2022).

A regular sleep cycle and good sleep quality are therefore essential for people with diabetes to help maintain stable blood sugar levels.

5. Daily routine and structure

Importance of a structured daily routine

The internal clock (circadian rhythm) is a 24-hour cycle that governs many bodily processes, including sleep-wake cycles, hormone production, body temperature, and metabolism. A well-regulated rhythm promotes health and overall well-being. Since it is influenced by external factors like light, behavior, eating habits, physical activity, and sleep, maintaining a structured daily routine is essential and can help reduce diabetes risk ( Meyhöfer, S. et al., 2019).

Tips for an effective daily routine

Eat meals at regular times to avoid major blood sugar fluctuations.
Plan daily physical activity to improve insulin sensitivity.
Take your medications consistently at set times.
Ensure you get enough sleep, as poor sleep can raise blood sugar levels.
Monitor your blood sugar regularly to detect patterns and make adjustments.
Prepare for special events like travel or illness in advance. Also, plan regular doctor visits carefully.

Summary

Effective diabetes management requires a holistic approach, incorporating diet, physical activity, medication adherence, stress management, and a structured daily routine. These steps are crucial not only for blood sugar control but also for reducing the risk of complications. By adjusting their lifestyle, both healthy individuals and those with diabetes can actively support their well-being.

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About the author

Cornelia Grabmeier

Cornelia Grabmeier holds a BSc in Biology, specialising in neurobiology, from Ludwig Maximilian University of Munich, and is currently pursuing an MSc in Management, Policy Analysis and Entrepreneurship in Health and Life Sciences at Vrije Universiteit Amsterdam. She has completed several research internships, including at the Technical University of Munich Hospital, where she investigated the effects of anaesthetic agents on sleep-wake cycles, and at the Leiden University Medical Centre, where she developed a sandbox for digital health technologies. Cornelia is passionate about making science accessible to a wide audience and inspiring them by communicating fascinating topics. She combines her academic expertise with hands-on research experience to ensure the accuracy and clarity of her work.