10 ways to stabilise your blood sugar in everyday life

• Check your blood sugar regularly

This way you can spot sudden spikes or drops early. Using a blood glucose meter, you can compare readings before and after meals to identify which foods or activities have the biggest impact on your levels.

• Build daily movement into your routine

Take the stairs instead of the lift, walk or cycle short distances and take brief walks during breaks. Just 30 minutes of moderate activity a day improves insulin sensitivity, boosts circulation and supports metabolism in the long term.

• Keep an eye on your weight

A healthy body weight is crucial for preventing and managing type 2 diabetes. Visceral fat, which collects around the internal organs, particularly increases the risk of insulin resistance.

• Choose a fibre-rich diet

Wholegrain products, legumes, brown rice and muesli provide not only fibre but also vitamins, minerals and phytonutrients that support metabolism. They also help you feel full and prevent cravings.

• Cook with a variety of fruit and vegetables

Vegetables such as broccoli, peppers or leafy greens support sugar metabolism, while berries, as fibre-rich fruits, can improve insulin action.

• Use healthy cooking methods 

Steaming, poaching or cooking en papillote preserves nutrients better than frying or deep-frying. This helps retain vitamins and phytonutrients that support sugar metabolism. 

• Avoid snacks high in sugar and fat

Sweets, fast food and highly processed cold cuts lead to rapid blood sugar spikes and promote insulin resistance. Instead, opt for healthy snacks such as nuts, seeds, yoghurt or fresh fruit.

• Check your blood pressure regularly

Healthy blood pressure protects the small blood vessels in the kidneys, eyes, heart, brain and nerves. Regular checks help detect hypertension early and prevent complications such as kidney or eye damage, which are more common in people with diabetes.

• Actively reduce stress

Stress hormones such as cortisol raise blood sugar and promote insulin resistance. Use relaxation techniques like yoga, Pilates, autogenic training, breathing exercises or progressive muscle relaxation. Just 10–15 minutes of daily relaxation can have a positive effect on blood sugar levels.

• Get enough restful sleep

Lack of sleep negatively affects insulin action and blood sugar. Aim for seven to nine hours of sleep, a regular bedtime and a calming evening routine.