Summer brings sunshine, long evenings, and plenty of opportunities to enjoy the outdoors with friends and family. Whether you’re headed to a picnic, walking the dog at sunrise, or gathering for a backyard game of pickleball, the season offers wonderful ways to support your health—and especially to manage type 2 diabetes with more intention and ease.
With just a few mindful changes, you can turn summer fun into metabolic support for your body.
Move with the Sun
Take advantage of early daylight and long evenings. Getting outside first thing in the morning—even with your coffee on the porch—can help reset your circadian rhythm, which plays a major role in improving sleep quality and regulating blood sugar levels (Diabetologia, Mar 2021).
Evening walks after dinner are another great way to help the body manage post-meal blood sugar spikes. A short walk, even just 10 minutes, can make a noticeable difference in insulin sensitivity (ULCAHealth, Mar 2024).
Pair that with deep nasal breathing during your walk—inhaling through the nose and diaphragm, exhaling slowly through the nose—and you’ll also reduce stress, increase oxygenation, and support your nervous system, which in turn helps regulate blood sugar.
Add More Connection to Your Routine
Social connection is an often-overlooked piece of wellness. Summer is the perfect time to plan outings with friends, whether it’s a potluck picnic, a stroll through the farmer’s market, or a friendly game of tennis or pickleball. Being active together not only lifts our spirits, but it also adds movement into our day—which is vital for blood sugar control.
Studies show that people with strong social ties tend to have better health outcomes, including improved metabolic markers and lower inflammation.
Make Summer Foods Work for You
You don’t have to give up summer favorites to stay on track with type 2 diabetes. In fact, small ingredient tweaks can make a big difference. For example:
- Upgrade your potato salad by adding chopped eggs (1 egg per potato), celery, red onion, and cucumbers. This increases the protein and fiber while helping to reduce the glycemic impact of the potatoes.
- Chips are often a staple at summer parties and picnics. While they’re not exactly a health food, there are better-for-you versions made with avocado oil, coconut oil, or grass-fed tallow instead of inflammatory seed oils like canola or soybean. Choosing brands with simple, clean ingredients can help you enjoy your favorite snacks without derailing your blood sugar goals (Siete, Masa, Rosie’s Chips, Jackson’s, Boulder Canyon).
- Choose healthy fats like avocado or olive oil-based dressings instead of sugary or processed options.
- Load your plate with non-starchy vegetables, especially those fresh from the local farm stand. These are rich in fiber, vitamins, and antioxidants—all of which help improve insulin sensitivity.
Eating locally grown produce, especially fruits and vegetables that are in season, gives your body more nutrients while also supporting your community. Research shows that fresh, minimally processed foods are not only more nutrient-dense but also help stabilize blood sugar levels (Global Wellness Institute, Dec 2023).
Keep It Simple and Sustainable
You don’t need to overhaul your entire life to make progress. In fact, the most sustainable changes often come from building on what already feels good:
- Walk with a friend after dinner
- Add veggies to every plate
- Pause for deep breaths during your day
- Choose one fresh, local food to enjoy each week
These small steps add up—and summer is a wonderful time to build new habits that support your health for the long term.
Ready for a Personalized Plan?
If you’re looking for simple, doable ways to manage type 2 diabetes and feel better this summer (and beyond), I’d love to help.
Let’s talk! Book a free call with me to explore how your current habits are affecting your blood sugar—and what small shifts can help you thrive.
Schedule your free call here – Together, we’ll create a plan that fits your life and supports your long-term health goals.