According to the 2017 National Diabetes Statistics Report from the Centers for Disease Control (CDC), more than 100 million people in the United States have type 2 diabetes or prediabetes. The report also states that at least two in five American adults will have type 2 diabetes at some point in their lives. With such initial statistics, it is not surprising that large numbers of people are diagnosed with type 2 diabetes each year. However, the most shocking news for many people is that they may need to take medication for the rest of their lives.

However, today we have good news. You can control your blood sugar levels with simple lifestyle changes and without medication; if not drugs! Here are three tips that will help you…

1. Watch your weight. When you have type 2 diabetes, being overweight can increase symptoms and you are more likely to have high blood sugar. It may seem like losing or controlling weight is difficult, but it doesn’t have to be. You can start small by doing easy things and move on to more complex methods.

Managing your food portions is the best place to start. You can do this by snacking between meals and reducing the amount of food you eat in one sitting. You can also consider eating more organic and low-carb foods instead of foods with processed sugars and fats.

It would also help if you would consider incorporating fresh fruits and vegetables into your diet.

2. Stay physically active. If your weight is okay, you don’t need to exercise aggressively, but you can do a physical activity you enjoy. You can start by walking a few blocks every day.

Being physically active not only helps you keep your weight in check, but is also beneficial for keeping your blood pressure, blood sugar, and stress levels low. When these levels are at a healthy level, your body can also effectively produce and absorb insulin, eliminating the need for drugs.

3. Adopt proper bedtime practices. People with type 2 diabetes are more likely to have sleep apnea than those without the disease. Poor sleep is dangerous because it can cause spikes in blood sugar. One of the best ways to make sure you get a sound sleep is to have good bedtime routines.

Some of the steps you can start doing include…

• stay away from your electrical devices in the 30 minutes before bedtime,

• avoiding aggressive physical activities before bedtime, and

• embracing deep breathing before bed.

Final thoughts. Receiving news that you have type 2 diabetes can be a shock. Taking medication for the rest of your life can be devastating, but by starting small with the tips above, you can still live a healthy life without diabetes medication.