Living Well With Diabetes

Living with diabetes means making daily choices to help manage your condition. Even small lifestyle changes can improve your blood sugar levels, boost your energy and lower your risk for complications. 

Whether you are newly diagnosed or have been managing diabetes for years, Banner Health is here to guide you. Explore ways to take control of your health and support a happier, healthier life. 

Eat healthy 

What you eat directly affects your blood sugar. A balanced diet helps you manage diabetes more effectively and lowers your risk for other health problems. 

• Choose whole foods like fruits, vegetables, fiber-rich whole grains, lean proteins and healthy fats. 
• Watch your carbohydrate intake. Carbs turn into sugar in your body. Limit refined carbohydrates found in processed snacks, sugary drinks, fried foods and desserts. 

Learn more about healthy eating for diabetes. 

Stay active with regular exercise 

Exercise helps regulate blood sugar levels, supports weight management, and strengthens your heart. It also reduces stress and improves mood. 

• Aim for 30 minutes of moderate activity most days (walking, jogging, cycling, swimming). 
• Include strength training 2–3 times a week to build muscle and improve insulin sensitivity. 

Always talk to your health care provider before starting a new exercise program. 

Discover the benefits of exercise for people with diabetes. 

Quit smoking 

Smoking makes diabetes complications worse. It raises the risk of: 

• Heart disease and stroke 
• Eye and kidney problems 
• Poor circulation and nerve damage 

Quitting is challenging, but support is available. Your diabetes care team can recommend medications, counseling and other tools to help you stop. 

Limit alcohol 

Alcohol can make blood sugar spike or drop unpredictably. It may also interact with diabetes medications. 

• Women: no more than one drink per day 
• Men: no more than two drinks per day 

Always check your blood sugar before and after drinking. 

Reduce stress 

Stress hormones can raise blood sugar and make it harder to stick to healthy routines. Stress may also affect sleep and trigger unhealthy habits. 

Helpful stress-management techniques include: 

• Deep breathing or meditation 
• Yoga or gentle stretching 
• Talk therapy or support groups 

Monitor your blood sugar 

Checking your blood sugar regularly helps you see how food, exercise, stress and medications affect your levels. 

• Work with your provider to create a testing schedule. 
• Keep a log of readings, meals, and activities to spot patterns. 

Learn best practices for monitoring your blood sugar. 

Get regular check-ups 

Diabetes requires ongoing care to prevent complications. 

• Visit your provider at least twice a year for blood tests and medication adjustments. 
• Schedule annual eye and dental exams. 
• Ask about foot exams to check for nerve damage or ulcers. 

Find out why routine check-ups matter.

Improve your sleep

Blood sugar swings, frequent bathroom trips or nerve pain can disrupt sleep. Sleep apnea is also more common with diabetes.

Tips for better rest:

• Aim for 7 - 9 hours of sleep each night.
• Keep a consistent sleep schedule.
• Manage blood sugar before bedtime.
• Create a calming nighttime routine.

Talk to your care team if sleep problems persist.

Find support

You don’t have to manage diabetes alone. At Banner Health, our diabetes specialists, nutritionists and support services are here to help you build a healthier lifestyle.

Learn about diabetes support and resources.