Steady Energy: 3 Easy Ways to Keep Your Blood Sugar in Check

Maintaining healthy blood sugar levels is essential for overall wellness, supporting steady energy, mood, and long-term metabolic health. While medication and medical guidance are critical for those diagnosed with diabetes or prediabetes, lifestyle strategies can make a meaningful difference for anyone looking to keep their blood sugar in check. Here are three practical, research-backed ways to support healthy glucose levels every day.

Dr. H and family in Reedville, VA, for the annual 5K Firecracker Fun Run

1. Take a 15-Minute Walk After Meals

One of the simplest yet most effective habits you can adopt is taking a short walk after eating. Studies show that even a 15-minute stroll after meals can help reduce post-meal blood sugar spikes. This is because your muscles use glucose for energy, so getting them moving right after eating helps shuttle sugar out of the bloodstream and into your cells more efficiently. Not only does this help support better blood sugar control, but it also aids digestion and can be a calming way to unwind after a meal. Try making it a routine—walk around the block after dinner with your family, or take a quick lunchtime walk around your office building.

2. Prioritize Balanced Meals With Protein & Fiber

What you eat is just as important as when you move. Meals that combine protein, healthy fats, and fiber-rich carbohydrates digest more slowly, leading to a steadier release of glucose into your bloodstream. This means fewer energy crashes and better appetite control.

Focus on building your plate around whole foods: leafy greens, colorful veggies, lean proteins like chicken, fish, or tofu, nuts, seeds, beans, and whole grains. Pairing carbs with protein or fat—for example, apple slices with almond butter or whole grain toast with eggs—helps blunt blood sugar spikes.

3. Manage Stress Levels

Chronic stress can elevate cortisol, a hormone that can also raise blood sugar. That means your stress levels are more connected to your metabolic health than you might think. Incorporating regular stress-reducing practices—like deep breathing, meditation, gentle yoga, or even simple hobbies you enjoy—can support healthier glucose levels over time.

Even taking five slow, deep breaths before meals can help engage your body’s “rest and digest” mode, setting you up for better digestion and steadier blood sugar responses.

The Bottom Line

You don’t need an extreme overhaul to support healthy blood sugar levels. Small, consistent habits—like moving your body after meals, building balanced plates, and keeping stress in check—can add up to meaningful improvements. As always, reach out to schedule an appointment with Dr. Hockstra to maintain the ability to stay active and move well!