Managing glucose levels isn’t about finding one perfect solution. It’s about building a collection of habits that work together to support your health, day after day.

The good news is that small changes can make a meaningful difference. The foods you eat, how much you move, your hydration, sleep, stress levels, and even the weather can all influence glucose levels.

Credentialled Diabetes Educator and Registered Nurse, Carolien Koreneff, shares practical, evidence-based strategies to help you keep glucose levels more stable while staying safe and enjoying life.

1. Move after meals

One of the simplest ways to reduce post-meal glucose spikes is to get moving.

When you move your muscles, they use glucose for energy, helping to lower the amount circulating in your bloodstream. You don’t need an intense workout to see benefits. Even 10 to 15 minutes of light activity after eating can help.

Consider:

• Walking around the block
• Gardening
• Stretching
• Light housework
• Cycling
• Walking the dog

Try choosing one meal each day and taking a short walk afterwards. Over time, you may notice improvements in both your glucose levels and overall wellbeing.

2. Make fibre your secret weapon

Fibre slows digestion and the absorption of carbohydrates, helping to create a gentler rise in glucose levels rather than a sharp spike.

It can also help you feel fuller for longer and support overall gut health.

Aim to include fibre-rich foods at every meal, such as:

• Vegetables
• Legumes
• Whole grains
• Nuts and seeds
• Fruits such as apples, pears, and berries

Simple swaps can make a big difference:

• Choose oats instead of sugary cereals
• Add lentils or beans to soups and salads
• Switch from white rice to brown rice
• Add chia seeds to yoghurt

Remember to increase your water intake as you increase fibre.

3. Build a balanced plate

Healthy eating doesn’t need to be restrictive. Instead, focus on balance.

A simple approach is the plate method:

• Half your plate: non-starchy vegetables
• One quarter: lean protein
• One quarter: carbohydrate foods

Protein and fibre help slow digestion and can reduce the speed at which glucose enters the bloodstream.

You can also support steadier glucose levels by:

• Eating slowly
• Using smaller plates
• Starting meals with vegetables or protein
• Serving snacks into a bowl rather than eating directly from the packet

4. Stay hydrated

Dehydration can cause glucose levels to rise, even when your eating habits haven’t changed.

When you’re dehydrated, the concentration of glucose in your bloodstream increases. People with diabetes are also more vulnerable to dehydration, particularly during warmer weather.

Aim to:

• Drink water regularly throughout the day
• Keep a water bottle nearby
• Have a glass of water with meals
• Increase fluid intake on hot or active days

Headaches, fatigue, dry mouth, and darker urine can all be signs that you need more fluids.

5. Don’t underestimate stress

Many people notice higher glucose readings during stressful periods, even when they haven’t changed what they eat.

That’s because stress hormones, including cortisol and adrenaline, signal the body to release stored glucose into the bloodstream.

Helpful strategies include:

• Deep breathing exercises
• Walking
• Stretching
• Listening to music
• Spending time in nature
• Talking with someone you trust
• Practising mindfulness

Managing stress isn’t about eliminating it completely. It’s about finding small ways to regularly reset and support your body’s response.

6. Understand the impact of exercise and heat

Physical activity is one of the most effective ways to improve glucose management, but warmer weather can change how your body responds.

As activity levels increase, insulin may work more effectively, which can increase the risk of hypoglycaemia in some people.

At the same time, hot weather can contribute to dehydration, potentially causing glucose levels to rise.

Check glucose levels more frequently when:

• Temperatures increase
• You’re more active than usual
• You’ve started a new exercise routine
• You’re spending long periods outdoors

If you use insulin, talk with your healthcare team about whether seasonal dose adjustments may be needed.

7. Choose seasonal produce wisely

Fresh spring and summer produce can be a fantastic addition to a healthy eating plan.

Vegetables such as leafy greens, asparagus, and herbs provide fibre and nutrients that support glucose management.

Fruit also offers valuable nutrition, but portion size matters. Lower glycaemic index choices such as:

• Berries
• Apples
• Pears
• Peaches

may have a gentler effect on glucose levels than some tropical fruits.

Pairing fruit with protein or healthy fats, such as yoghurt or nuts, can also help soften glucose rises.

8. Protect your feet and skin

Good glucose management isn’t only about food and exercise.

Foot health is particularly important for people living with diabetes. As temperatures warm and footwear changes, the risk of cuts, burns and blisters can increase.

Some simple habits include:

• Avoid walking barefoot
• Wear supportive footwear
• Check your feet daily
• Seek advice promptly if you notice a wound or injury

Sunburn can also affect glucose levels by placing the body under physical stress, potentially causing glucose levels to rise. Protecting your skin with sunscreen, clothing and shade can help support both skin health and glucose management.

9. Look after your medications and devices

Heat can affect insulin and diabetes technology.

Avoid leaving:

• Insulin
• Continuous glucose monitors
• Blood glucose strips
• Pump supplies

in hot cars or direct sunlight.

When travelling or spending time outdoors, insulated storage can help keep supplies working effectively.

10. Track what works for you

Perhaps the most important lesson is that diabetes is personal.

The habits that have the biggest impact on one person may be different for someone else. Tracking glucose patterns can help you identify what works best for your body.

You might discover that:

• A walk after dinner has a greater effect than one after breakfast
• Certain meals keep you in range for longer
• Stress has a bigger impact than expected
• Hydration significantly improves your readings

Make your annual cycle of care a priority

Regular health checks are an important part of long-term diabetes management.

An annual review is a valuable opportunity to:

• Review medications
• Check kidney health
• Screen for eye complications
• Assess nerve health
• Review blood pressure and cholesterol
• Discuss any changes to your diabetes management plan

Keeping these appointments can help identify issues early and support better long-term outcomes.

The bottom line

Lowering glucose levels rarely comes down to a single change. It’s usually the result of many small, consistent actions working together over time. Moving more, eating balanced meals, staying hydrated, managing stress, and understanding how seasonal changes affect your body can all contribute to steadier glucose levels and better overall wellbeing.

Start with one change that feels achievable. Once it becomes part of your routine, add another. Small steps, repeated consistently, often lead to the biggest results.