Thirty-seven million Americans have Type 2 diabetes, and another 97 million are at risk. High blood sugar is an early warning sign to watch for. Thankfully, small and sustainable lifestyle changes can make the difference between a diabetes diagnosis with daily insulin injections – or not.

Understanding A1C and ­glucose levels

A1C is a blood test that measures average blood sugar levels over the past three months. A key indicator of prediabetes, a high A1C can be cause for concern. With too much sugar in the blood, your body changes how it produces and uses insulin. This can cause many problems like fatigue, frequent infections and discomfort. It also commonly precedes Type 2 diabetes.

According to the CDC, over 37 million Americans live with Type 2 diabetes, and an additional 97 million people are prediabetic and at high risk for developing diabetes. Diabetes can be a challenging chronic condition on its own, and high blood sugar also puts you at increased risk for health conditions such as kidney disease, heart disease, stroke, nerve damage and dementia.

Fortunately, many people can effectively manage high blood sugar with lifestyle changes. The best approach is to start small. Big changes can be overwhelming, making them difficult to maintain. Instead, these 10 small changes – and the tips to integrate them into your routine – can help you build effective long-term health habits.

Sustainable lifestyle changes for reducing blood sugar

It is possible to reduce glucose levels through a variety of means. Changing your diet, being more active and improving your mental health can manage blood sugar.

Reduce processed foods

Ultra-processed foods contain large amounts of sugar, refined carbohydrates and a lack of micronutrients, which can contribute to high blood sugar levels. Rather than cutting out all of your favorite processed snacks or quick meals, try the plate method. Fill half of your plate with vegetables, a quarter with lean protein and the other quarter with either whole grains or starchy vegetables.

Increase fiber intake

High-fiber foods can slow the absorption of sugar to moderate glucose levels. Add oats, beans, lentils and whole grains to a few meals a week or replace one daily snack with nuts or fresh fruit.

Try low-glycemic foods

Low-glycemic foods release carbohydrates into the bloodstream more slowly, reducing the chance of a blood sugar level spike. Protein-rich foods, legumes, fruits and non-starchy vegetables are low on the glycemic index.

Get active after meals

Exercise is beneficial for many reasons. The Cleveland Clinic notes that exercising within 90 minutes of eating – the time when glucose levels are at their highest – can lower blood sugar.

Walking after meals is a pleasant way to get some light exercise after eating. Start small with a five-minute walk and work your way up. Head for nature trails around your home, walk with family or well-behaved dogs, use the time to catch up on podcasts or simply enjoy a moment of peace; nature can make walks a high point of your day.

Limit sitting time

Incorporate more movement throughout your day so that you’re sitting less. Setting a timer to stand up or do a brief round of jumping jacks every hour provides low-commitment exercise. Switching out your work desk with a standing desk can also promote movement.

Be sure to hydrate

High blood sugar can create a cycle of problems. Diatribe explains how elevated blood sugar can increase urination as the body tries to eliminate excess sugar. Meanwhile, dehydration causes blood sugar levels to rise. To stay hydrated, keep a filled water bottle with you and replace other beverages with flavored waters or water with fruit cut into it. Foods with high water content like cucumbers, melons, berries and leafy vegetables can also help replenish fluids.

Improve your sleep by tapping into circadian rhythms

A lack of sleep or poor sleep can contribute to many health problems, including weight gain, high cortisol levels and increased hunger, leading to increased glucose levels. However, aligning your sleep with your body’s circadian rhythm can promote restorative rest. To align with your natural sleeping and waking cycles, practice going to bed and getting up at the same time. You’ll also want to stay active during the day, avoid naps, eat consistently, get plenty of sunlight and avoid sleep disruptors like caffeine and alcohol.

Manage stress and practice mindfulness

Physical and mental health are closely intertwined. If you’re stressed or anxious, your body processes insulin differently. Walking regularly and getting enough sleep are a great start to manage stress. Meditation, journaling and mindfulness exercises can reduce stress as well.

Monitor glucose levels

Staying on top of your blood sugar can help you adjust to changes. Regular doctor’s visits and glucose measuring devices let you track levels. Jotting down any notes about exercise, stress and symptoms can help to guide you and your doctor.

Community support for healthy lifestyle changes

The final important area to focus on is community. Making changes of any size and dealing with health concerns is challenging. Having a support system to participate in your new lifestyle habit and encourage you to stay on track is key.

Your family and friends are a good place to start. You can also join a group through the PreventT2 program. This program, part of the CDC’s National Diabetes Prevention Program, is focused on these lifestyle changes. As part of the program, you’ll join a group of like-minded people making the same changes over the course of a year. Together, you’ll celebrate your wins and motivate each other through the challenges.

Manage glucose levels with simple changes

Small, consistent steps can positively change your blood sugar levels and A1C results. Start by adding one or two of these suggested changes to your routine, then continue to build on those. As you start to feel better, exploring healthy habits will likely become easier as well. When utilized along with regular glucose level monitoring and in partnership with your doctor, these easy tips can be your first step in reclaiming your health.

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Margaret Smith, a registered nurse and diabetes prevention educator, is the creator of Starts on the Inside, a blog that provides lifestyle education and showcases healthy, balanced recipes. Since 2013, she has shared these recipes with thousands of blog readers and social media followers. Margaret lives in Texas with her family.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Food Drink Life, are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.