High blood sugar can creep up without clear symptoms. You don’t need complicated plans to start lowering numbers — a few focused habits move the needle fast. Read on for concrete steps you can use now, whether you’re prediabetic, managing diabetes, or trying to prevent it.
Check your numbers. Aim for an A1c and fasting glucose target your clinician sets. If you use a glucometer or CGM, track patterns not single readings — morning spikes or after-meal rises tell you what to change.
Fix meals, not calories. Cut refined carbs (white bread, sugary drinks, pastries). Fill half your plate with non-starchy vegetables, one quarter with lean protein, one quarter with whole grains or starchy veg. Fiber slows glucose spikes and keeps you full longer.
Move more, every day. A 20–30 minute brisk walk after meals reduces post-meal glucose. Add resistance training twice a week (simple bodyweight moves or light weights) — muscle improves insulin use and helps lower fasting glucose.
Lose modest weight for big gains. Losing 5–10% of body weight often improves insulin sensitivity and lowers A1c. Small, steady changes beat crash diets for long-term control.
Sleep and stress matter. Less than 6 hours of sleep or chronic stress raises blood sugar through hormones like cortisol. Prioritize regular sleep and short, daily stress breaks (breathing, a 5-minute walk, or a quick stretch).
If you take medications, stick to the schedule. Missing doses of metformin or insulin can cause big swings. Talk with your provider before changing doses.
Be aware steroids raise blood sugar. Drugs like prednisolone or Prednisone often cause noticeable increases — expect higher readings and discuss temporary plan changes with your doctor. See our guide on prednisolone for more details.
PCOS and insulin resistance are tightly linked. If you have irregular cycles or PCOS, insulin resistance can drive higher blood sugar. Our PCOS and insulin-resistance guide explains practical steps specific to that situation.
About supplements: some plant sterols, flavonoids, and herbs show modest effects on glucose, but results vary and quality matters. Don’t replace prescribed meds with supplements — talk to your clinician before adding anything.
When to call your clinician: glucose consistently above your target range, symptoms of very high sugar (excessive thirst, nausea, confusion), or if you start steroids or any new medication that could affect glucose. Also seek advice before stopping or switching diabetes meds.
Small, steady changes make blood sugar control manageable. Start with one meal swap and a daily walk this week — build from there. Want more specifics? Check our site guides on prednisolone, PCOS and insulin resistance, and natural compounds for glucose support to dive deeper.
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