Jessica Migala is a health and fitness writer. Her work has appeared in more than 40 outlets. She focuses on a variety of topics such as diabetes prevention, vision care, nutrition, skincare, sleep health, pregnancy and post-partum care, among others. A graduate of Syracuse University, Jessica now lives in the Chicago suburbs with her two young sons, rescue beagle, and husband.

Whether you have diabetes or prediabetes—or just generally suffer ill effects from blood sugar swings—you want to know what really works to control your blood sugar levels. It can make all the difference in living well and staying off the blood sugar roller coaster that can drag down your mood and energy and skew your hunger levels.

Here are a dozen tips that will help your blood sugar and your overall health. If you have diabetes, remember you should always work with your health care team first to help control your blood sugar. Read More: Best Foods for Diabetes.

Walking is a great way to lower your blood sugar levels and keep them stable. Take the stairs, run errands on foot if possible , keep that promise to your dog to take them on a walk, and go for that weekend bike ride.

Even taking a few minutes break to walk each day can add up. Aim for minutes of moderate-intensity exercise per week. In your effort to eat more quinoa, you might have forgotten about an oldie-but-goodie carb: barley.

This whole grain is packed with fiber that tamps down your appetite and can help decrease blood sugar, according to a study published in the journal Nutrients.

Your gut bacteria interact with barley, which may, in turn, help your body metabolize glucose sugar. Besides, 1 cup of cooked barley, per the USDA , contains 6 grams of fiber, which helps to mute blood sugar spikes.

Don't be afraid to toss it in soups, on a roasted veggie salad, or have it as a side with fish or chicken.

Exercise is a great way to boost your body's ability to manage blood sugar, but making sure it's a heart-pumping workout will help even more. Performing high-intensity interval training HIIT —like sprinting on the treadmill for 30 seconds, then walking or slowly jogging until you recover—improved blood glucose levels, particularly in people with impaired glucose, per a review in Diabetes Research and Clinical Practice.

Muscles soak up glucose during exercise to burn for energy, and the higher-intensity movements may aid this process even more. Carbs plus protein or fat is a super combo when it comes to controlling blood sugar. The protein or fat you eat slows down digestion, thus buffering a blood sugar spike.

That's especially true if you have type 1 diabetes. That's the exact opposite of what you want to happen after you've eaten a meal. Next time you grab some fruit carb , pair it with a hard-boiled egg protein. A glass of orange juice is not the same as eating a whole orange.

Plus, you get more fiber from the whole fruit. For instance, there are about 4 grams in a large orange, compared to less than 1 gram in 8 ounces of juice. A small amount of juice is OK, but it shouldn't be your go-to beverage, she says.

When you do drink it, make sure you're serving it up in an actual juice glass which might hold 4 ounces, for example rather than a large cup. Dinner is done, but the dishes can wait: it's time to go for a stroll.

A study published in Medical Science Monitor showed that participants with type 2 diabetes who walked for 20 minutes after dinner at a slow-moderate pace signficantly reduced their blood sugar levels. The walk-it-off strategy is especially helpful after eating carb-heavy meals, particularly dinner, other research has found.

Staying active improves insulin sensitivity and helps your cells remove glucose from your bloodstream. Get those walking shoes ready, it's only 10 minutes. If the weather isn't cooperating, walk in place in front of the TV or stay active indoors by streaming a workout class.

You know vegetables are good for you—but they're not all equal when it comes to carbs. A half-cup of starchy veggies, like peas, corn or squash, equals 15 grams of carbohydrates, Wylie-Rosett points out. But nonstarchy veggies contain about half that, so you can eat much more of them while making less of an impact on blood sugar.

Everything in moderation is fine, but make your most-of-the-time choices the nonstarchy variety, like lettuce, cauliflower, spinach, kale and Brussels sprouts.

Here's another reason to ask your doctor to check your vitamin D levels: it could help you decrease your risk of diabetes. If you are deficient, supplementing with vitamin D and calcium can help stabilize blood sugar levels. Scientists think the sunshine vitamin might impact insulin resistance.

Your doctor can tell you if you need a supplement or not; in the meantime, make sure you fill your diet with D-rich foods like sardines, wild or UV-exposed mushrooms, fortified milk and non-dairy milk.

Yes, sipping water can affect your blood sugar. But the important point is avoiding dehydration, says Wylie-Rosett. When you're dehydrated , sugars in your blood are more concentrated, and thus, your blood glucose levels are higher.

But you don't need to glug a ton. You should generally drink water when you're thirsty—whether you have blood sugar problems or not, says Wylie-Rosett. They're one super-portable food that you can pop in your mouth without worrying that they're doing something funky to your blood sugar levels.

Your health care provider will test A1C levels at least two times a year and when there are any changes in treatment. Target A1C goals vary depending on age and other factors.

These steps make it more likely that blood sugar will stay in a healthy range. And they may help to delay or prevent complications. Exercise is important for losing weight or maintaining a healthy weight.

It also helps with managing blood sugar. Talk to your health care provider before starting or changing your exercise program to ensure that activities are safe for you.

Weight loss results in better control of blood sugar levels, cholesterol, triglycerides and blood pressure. However, the more weight you lose, the greater the benefit to your health.

Your health care provider or dietitian can help you set appropriate weight-loss goals and encourage lifestyle changes to help you achieve them. Your health care provider will advise you on how often to check your blood sugar level to make sure you remain within your target range.

You may, for example, need to check it once a day and before or after exercise. If you take insulin, you may need to check your blood sugar multiple times a day.

Monitoring is usually done with a small, at-home device called a blood glucose meter, which measures the amount of sugar in a drop of blood.

Keep a record of your measurements to share with your health care team. Continuous glucose monitoring is an electronic system that records glucose levels every few minutes from a sensor placed under the skin.

Information can be transmitted to a mobile device such as a phone, and the system can send alerts when levels are too high or too low. If you can't maintain your target blood sugar level with diet and exercise, your health care provider may prescribe diabetes medications that help lower glucose levels, or your provider may suggest insulin therapy.

Medicines for type 2 diabetes include the following. Metformin Fortamet, Glumetza, others is generally the first medicine prescribed for type 2 diabetes.

It works mainly by lowering glucose production in the liver and improving the body's sensitivity to insulin so it uses insulin more effectively. Some people experience B deficiency and may need to take supplements. Other possible side effects, which may improve over time, include:.

Sulfonylureas help the body secrete more insulin. Examples include glyburide DiaBeta, Glynase , glipizide Glucotrol XL and glimepiride Amaryl. Possible side effects include:. Glinides stimulate the pancreas to secrete more insulin.

They're faster acting than sulfonylureas. But their effect in the body is shorter. Examples include repaglinide and nateglinide. Thiazolidinediones make the body's tissues more sensitive to insulin. An example of this medicine is pioglitazone Actos.

DPP-4 inhibitors help reduce blood sugar levels but tend to have a very modest effect. Examples include sitagliptin Januvia , saxagliptin Onglyza and linagliptin Tradjenta. GLP-1 receptor agonists are injectable medications that slow digestion and help lower blood sugar levels.

Their use is often associated with weight loss, and some may reduce the risk of heart attack and stroke. Examples include exenatide Byetta, Bydureon Bcise , liraglutide Saxenda, Victoza and semaglutide Rybelsus, Ozempic, Wegovy.

SGLT2 inhibitors affect the blood-filtering functions in the kidneys by blocking the return of glucose to the bloodstream. As a result, glucose is removed in the urine. These medicines may reduce the risk of heart attack and stroke in people with a high risk of those conditions.

Examples include canagliflozin Invokana , dapagliflozin Farxiga and empagliflozin Jardiance. Other medicines your health care provider might prescribe in addition to diabetes medications include blood pressure and cholesterol-lowering medicines, as well as low-dose aspirin, to help prevent heart and blood vessel disease.

Some people who have type 2 diabetes need insulin therapy. In the past, insulin therapy was used as a last resort, but today it may be prescribed sooner if blood sugar targets aren't met with lifestyle changes and other medicines.

Different types of insulin vary on how quickly they begin to work and how long they have an effect. Long-acting insulin, for example, is designed to work overnight or throughout the day to keep blood sugar levels stable. Short-acting insulin generally is used at mealtime. Your health care provider will determine what type of insulin is right for you and when you should take it.

Your insulin type, dosage and schedule may change depending on how stable your blood sugar levels are. Most types of insulin are taken by injection. Side effects of insulin include the risk of low blood sugar — a condition called hypoglycemia — diabetic ketoacidosis and high triglycerides.

Weight-loss surgery changes the shape and function of the digestive system. This surgery may help you lose weight and manage type 2 diabetes and other conditions related to obesity. There are several surgical procedures. All of them help people lose weight by limiting how much food they can eat.

Some procedures also limit the amount of nutrients the body can absorb. Weight-loss surgery is only one part of an overall treatment plan. Treatment also includes diet and nutritional supplement guidelines, exercise and mental health care. Generally, weight-loss surgery may be an option for adults living with type 2 diabetes who have a body mass index BMI of 35 or higher.

BMI is a formula that uses weight and height to estimate body fat. Depending on the severity of diabetes or the presence of other medical conditions, surgery may be an option for someone with a BMI lower than Weight-loss surgery requires a lifelong commitment to lifestyle changes.

Long-term side effects may include nutritional deficiencies and osteoporosis. People living with type 2 diabetes often need to change their treatment plan during pregnancy and follow a diet that controls carbohydrates.

Many people need insulin therapy during pregnancy. They also may need to stop other treatments, such as blood pressure medicines.

There is an increased risk during pregnancy of developing a condition that affects the eyes called diabetic retinopathy. In some cases, this condition may get worse during pregnancy.

If you are pregnant, visit an ophthalmologist during each trimester of your pregnancy and one year after you give birth. Or as often as your health care provider suggests.

Regularly monitoring your blood sugar levels is important to avoid severe complications. Also, be aware of symptoms that may suggest irregular blood sugar levels and the need for immediate care:.

High blood sugar. This condition also is called hyperglycemia. Eating certain foods or too much food, being sick, or not taking medications at the right time can cause high blood sugar.

Symptoms include:. Hyperglycemic hyperosmolar nonketotic syndrome HHNS. HHNS may be more likely if you have an infection, are not taking medicines as prescribed, or take certain steroids or drugs that cause frequent urination.

Diabetic ketoacidosis. Diabetic ketoacidosis occurs when a lack of insulin results in the body breaking down fat for fuel rather than sugar. This results in a buildup of acids called ketones in the bloodstream.

Triggers of diabetic ketoacidosis include certain illnesses, pregnancy, trauma and medicines — including the diabetes medicines called SGLT2 inhibitors. The toxicity of the acids made by diabetic ketoacidosis can be life-threatening.

In addition to the symptoms of hyperglycemia, such as frequent urination and increased thirst, ketoacidosis may cause:. Low blood sugar. If your blood sugar level drops below your target range, it's known as low blood sugar.

This condition also is called hypoglycemia. Your blood sugar level can drop for many reasons, including skipping a meal, unintentionally taking more medication than usual or being more physically active than usual.

If you have symptoms of low blood sugar, drink or eat something that will quickly raise your blood sugar level. Examples include fruit juice, glucose tablets, hard candy or another source of sugar. Retest your blood in 15 minutes. If levels are not at your target, eat or drink another source of sugar.

Eat a meal after your blood sugar level returns to normal. If you lose consciousness, you need to be given an emergency injection of glucagon, a hormone that stimulates the release of sugar into the blood.

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Careful management of type 2 diabetes can reduce the risk of serious — even life-threatening — complications. Consider these tips:. Many alternative medicine treatments claim to help people living with diabetes.

According to the National Center for Complementary and Integrative Health, studies haven't provided enough evidence to recommend any alternative therapies for blood sugar management. Research has shown the following results about popular supplements for type 2 diabetes:. Talk to your health care provider before starting a dietary supplement or natural remedy.

Do not replace your prescribed diabetes medicines with alternative medicines. Type 2 diabetes is a serious disease, and following your diabetes treatment plan takes commitment.