4 Ways to Step Up Your Type 2 Diabetes Treatment With Lifestyle Changes

“The mechanics behind what causes the progression of diabetes is complex, but one key factor is insulin resistance,” says Omar El Kawkgi, MD, an endocrinologist with University of Kentucky HealthCare in Lexington. With diabetes, he says, “The body builds a tolerance to [the hormone] insulin, making it less effective at reducing blood sugar; when this happens, more insulin is needed to control blood sugar.” This means people with diabetes may find it harder to manage their condition over time and need to take more medications as it progresses.

That’s where healthy lifestyle habits come in, Dr. El Kawkgi says. Managing your weight, eating a nutritious diet, and exercising regularly can sometimes keep diabetes from progressing.

“Diabetes is not a ‘set it and forget it’ condition,” says Eugene Arnold, CDCES, the diabetes program director at Johns Hopkins University School of Medicine in Baltimore.

To manage type 2 diabetes in the long run, you need to do three things, says El Kawkgi:

• Eat a healthy diet.
• Exercise regularly.
• Manage your stress levels.

You don’t need to make all these changes at once, he says. Instead, focus on meeting one goal at a time. Here are four steps to start implementing in your daily type 2 diabetes treatment plan.

There is no single “diabetes diet” that fits all needs, so it’s important to work directly with a dietitian and doctor to individualize your diet, according to El Kawkgi.

• Nutrient-rich nonstarchy vegetables, such as asparagus, broccoli, carrots, celery, green beans, mushrooms, and tomatoes
• Lean proteins, such as chicken, turkey, and fish
• Plant-based proteins, such as tofu, lentils, and hummus
• Fiber-rich carbohydrates, such as whole grains

• Baked goods, including cookies and cake
• Candies
• White bread and pasta
• Processed meats, such as bacon, hot dogs, and sausage
• Foods high in salt, such as fast foods, frozen dinners, and canned soups

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• Drinks high in added sugar, such as fruit juices, energy drinks, and soda
• Alcoholic drinks

• Brisk walking or hiking
• Biking
• Swimming laps
• Dancing
• Playing tennis or basketball

Getting active is one of the best tools for fighting insulin resistance. “Exercise uses our muscles to absorb sugar from the bloodstream, helping blood sugar come down without having to rely on insulin,” El Kawkgi explains. “Weight loss can also slow down insulin resistance, making the cells more sensitive once again to insulin.”

Stress management is important. “Stress plays a large role in our ability to manage chronic conditions, as it impacts our emotional well-being, interrupts our sleep, and can be a trigger for various unhealthy habits,” El Kawkgi says.

It’s also important to establish good communication with your doctor type 2 diabetes care team about your treatment plan.

“You should discuss how to safely begin a treatment plan that includes a healthy lifestyle focused on medications when necessary, eating healthy, physical activity, and stress management,” El Kawkgi says.

Some key questions he encourages patients to bring up at their appointment include:

• What medications are best for me?
• What can I eat as part of a healthy diet? Are there any other foods I should avoid?
• What are your recommendations on an exercise plan for me?
• What strategies can help me cope with stress?

Arnold also suggests talking to your healthcare provider about glucose monitoring options. “Many insurance plans will cover less invasive glucose monitoring devices (continuous glucose monitors) that can provide valuable, real-time feedback on glucose readings,” he says. “These are very helpful when it comes to learning how meals and snacks impact blood glucose. It is extremely difficult to maintain lifestyle changes without knowing if your strategy is working.”

• Healthy lifestyle habits — a nutritious diet, regular exercise, and stress management — play a major role in slowing diabetes progression and improving your blood sugar.
• Dietary changes focus on nutrient‑dense foods and limiting high‑sugar, high‑starch, and highly processed items, which can reduce your risk of cardiovascular disease and manage your blood sugar.
• You can reduce insulin resistance and support weight management by getting plenty of physical activity.
• Reduce stress through relaxing activities to keep blood sugar levels more stable.
• Communication with your healthcare team is essential for managing diabetes. Discuss any medications you’re taking, dietary changes, exercise plans, stress‑reduction strategies, and blood sugar monitoring options such as continuous glucose monitors.