Prediabetes and type 2 diabetes: lifestyle basics that actually work
Topic: Heart & Metabolic Health
Reading time: 2 min
Blood sugar is influenced by food, movement, sleep, stress, and medications. The goal is steadier patterns, not perfection.
What helps most
- Strength training (helps muscles use glucose).
- Walking after meals (even 10 minutes helps many people).
- Protein + fiber at meals (slower blood sugar rise).
- Sleep: poor sleep often worsens cravings and insulin resistance.
Simple meal ideas
- Greek yogurt + berries + nuts
- Eggs + sautéed vegetables + whole grain toast
- Beans/lentils + salad + olive oil
- Chicken/fish/tofu + roasted vegetables + small portion of rice/potato
Small win: If you do just one thing, try a short walk after your largest meal.
What to ask your clinician
- “Which number should I focus on (A1c, fasting glucose, home readings)?”
- “Do any of my medications affect blood sugar?”
- “Would a diabetes educator or dietitian help?”
When to get help promptly
- Symptoms of very high blood sugar (extreme thirst, frequent urination, confusion)
- Low blood sugar symptoms if you take medications that can cause it (shaking, sweating, dizziness)
Also see: Weight management after 60.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics.