Lifestyle changes that make the difference
EXERCISE / ACTIVITY
Breaking your day up with standing breaks every hour or so. This can reduce blood sugar levels by 9.5% (on average) compared to sitting down for long periods of time (Sports Medicine 2022)
Walking as little as 2-5 minutes after a meal can lower your blood sugar levels by 17%, on average, compared to sitting down for long period of time (Sports Medicine 2022)
Blood sugar levels spike within 60 to 90 minutes after eating, so it’s best to go for a quick walk right after finishing a meal(Frontier Endocrinology 2017)
SLEEP
Getting adequate sleep (at least 7 hours!) leads to better mood, less hunger, more energy and more next-day blood sugar levels in-range (Diabetes Metab Syndr Obes. 2016).
Having trouble getting into a good sleep routine? Have a firm get-ready-for-bed time and set a phone alarm to go off at that time each night!
HYDRATION
Aim to keep updated with water! Beverages without sugar are also appropriate (ice tea, hot tea, coffee -watch caffeine amount). Everyone has different fluid needs based on your activity. If glucose levels are elevated, increase your intake to maintain hydration. (Emily Mitchell, MS, RD, CSSD, CDE)
Avoid fruit juices, lemonade, and other sweetened beverages. (Emily Mitchell, MS, RD, CSSD, CDE)
Water carries nutrients to your body and to your growing baby, carries away waste products from your baby and from you, keeps you cool, helps prevent constipation and helps to control swelling. (Emily Mitchell, MS, RD, CSSD, CDE)
STRESS
Hormones from stress increase your blood pressure, raise your heart rate, and can cause blood sugar levels to rise. Try relaxation techniques such as deep breathing or meditation (Cleveland Clinic)
Hormones from stress increase your blood pressure, raise your heart rate, and can cause blood sugar levels to rise. Exercising, especially in a form you enjoy, can reduce stress. Consider activities such as dancing, walking, or biking. (Cleveland Clinic)
Hormones from stress increase your blood pressure, raise your heart rate, and can cause blood sugar levels to rise. Share what you are going through with friends and family. Talking through your stress with your support system can relieve pressure and even help find solutions! (Cleveland Clinic)