How to Manage Type 2 Diabetes | Naturopathic Support for a Healthier Lifestyle in Coquitlam
Living with type 2 diabetes can feel overwhelming, but the good news is that there are many natural ways to support your blood sugar and overall health. In my practice, I often remind patients that managing type 2 diabetes with a healthy lifestyle is about making small, consistent changes, whether that’s adjusting their diet, moving their body more often, improving their sleep, or learning to handle stress in healthier ways. For some individuals, medications or supplements can be valuable tools that may also be part of the journey. Managing type 2 diabetes is never a one-size-fits-all plan; it’s about combining the proper lifestyle habits with the right support for your unique needs.
Let’s examine some of the most critical lifestyle areas that can make a significant difference in type 2 diabetes management.
Nutrition: Building Balanced Meals for Blood Sugar Support
You can find articles online that suggest almost every nutritional extreme being beneficial for those with type 2 diabetes or insulin resistance. Still, this type of information overload can make it difficult to determine how seemingly every diet can be beneficial—how do you choose when managing type 2 diabetes?
What is evident in the literature is that most nutrition plans that move people away from their current dietary patterns and work toward more defined eating patterns (e.g., the Mediterranean Diet) overall have a positive impact on blood sugar levels and support type 2 diabetes management. I encourage patients to focus on balanced meals that stabilize blood sugar instead of creating big spikes. A simple way to start is by utilizing the balanced plate approach: fill half your plate with colourful, non-starchy vegetables, a quarter with whole grains or fibre-rich carbohydrates, and a quarter with protein such as fish, chicken, tofu, or legumes.
Spreading carbohydrate intake evenly throughout the day can also help reduce sudden rises in blood sugar. According to the BC Guidelines for Diabetes Care, a healthy eating pattern rich in whole foods, fibre, and lean protein is a cornerstone of managing type 2 diabetes (note that no food groups are excluded here).
It is important to note that eating disorders can occur in individuals with type 2 diabetes, with an estimated prevalence of between 6.5% to 9.0%. I am cognizant of the weight bias that can exist within the medical system and take care to take a weight-neutral approach while screening for eating disorders when appropriate. Nutrition is not a one-size-fits-all approach, and your eating pattern plan should enhance your health, support long-term type 2 diabetes management, and complement naturopathic care in Coquitlam.
Movement: Structured Exercise Programs
Regular physical activity is one of the most effective ways to improve glucose metabolism, enhance insulin sensitivity, and prevent age-related muscle loss—key components in managing type 2 diabetes. I often recommend a mix of aerobic activity (such as walking, swimming, or cycling) and resistance training (like weights or body-weight exercises) to support type 2 diabetes management. Even a short walk (10 minutes) after meals can help regulate blood sugar levels. Aim for 150 minutes per week of total exercise (aerobic and anaerobic/weight lifting) to optimize blood sugar control and overall metabolic health.
In addition to more formal physical activities such as walking, swimming, and lifting weights, another way to increase movement throughout the day is to break up prolonged periods of sitting. Make a note to stand up and walk for 2–3 minutes every 30 minutes. This slight increase in physical activity throughout the day can make a significant difference in managing type 2 diabetes naturally.
Here in Coquitlam, we’re fortunate to have access to trails, community centers, and gyms that make it easier to stay active. Consistency matters more than intensity, so I always encourage patients to choose activities they enjoy, because that’s what turns physical activity into a sustainable habit and supports long-term type 2 diabetes management through naturopathic care.
Stress Management & Sleep For Managing Type 2 Diabetes
When we are stressed, our cortisol levels can rise, which can lead to higher blood sugar—a common concern for people managing type 2 diabetes. Additionally, high-stress situations often prompt mindless eating, making stress management an important part of supporting healthy blood sugar and overall type 2 diabetes management. Practices such as mindfulness, meditation, yoga, or even simple breathing exercises can calm the nervous system and help maintain stable blood sugar levels.
Equally important is sleep. Poor sleep is strongly linked to insulin resistance and can make managing type 2 diabetes more challenging. I encourage aiming for 7–9 hours of restful sleep each night, supported by habits like turning off screens earlier, dimming the lights, and keeping a regular bedtime. For patients in Coquitlam, incorporating these sleep and stress strategies into daily routines can make a meaningful difference in supporting long-term type 2 diabetes management.
Healthy Weight & Cardiometabolic Health
Maintaining a healthy weight can improve blood sugar control, but it’s not only about the number on the scale. In naturopathic care, I take a weight-neutral approach, emphasizing body composition, energy, and overall metabolic health. Although modest weight loss has been shown to lower blood sugar, improve blood pressure, and reduce strain on the cardiovascular system, it is not the sole focus of managing type 2 diabetes. Weight loss may or may not accompany the changes we make, but if it does, it occurs as a byproduct of the health-promoting habits that have been developed, rather than as the sole focus of treatment.
For a deeper dive into how weight, metabolism, and blood sugar are interconnected, I invite you to read more on my page about Cardiometabolic Health.
When Medications or Supplements are Helpful to Support Type 2 Diabetes
While lifestyle changes are powerful, they may not be enough on their own. In some cases, medications and/or natural supplements may be necessary for additional support in managing type 2 diabetes. There are various therapeutic medications available, including non-insulin therapies. Some medications are weight-neutral (e.g., Metformin), and some can promote weight loss (e.g., Glucagon-like peptide 1 agonists). The selection of medication is based on optimizing long-term blood sugar regulation while supporting sustainable type 2 diabetes management, taking into account your budget and lifestyle.
Supplements such as vitamin D, Ceylon cinnamon, inositol, berberine, and more may also be utilized. Different supplements have different utilities for insulin resistance and type 2 diabetes, and some work better in conjunction with medications, while others work best when taken alone.
All of the above are items that we discuss during our consultations, but ultimately, these are just tools in the toolbox—never a replacement for healthy living, but sometimes a necessary bridge while you build sustainable lifestyle habits to support type 2 diabetes management.
Building Your Support System in Coquitlam
Managing type 2 diabetes with a healthy lifestyle doesn’t have to be done alone. I practice at Manhas Health, a vibrant community clinic in Coquitlam, designed to provide comprehensive support for type 2 diabetes management and your overall health journey. The clinic offers:
A full fitness gym for guided exercise and movement programs supervised by our kinesiologists and physiotherapists, supporting sustainable blood sugar management
InBody scans to take a closer look at your muscle mass, fat mass, and body composition, helping guide type 2 diabetes management strategies
VO2 max testing to optimize cardiovascular fitness and overall metabolic health
A welcoming, supportive environment where your goals are taken seriously and personalized plans for managing type 2 diabetes are encouraged
This kind of community support helps you stay on track by combining professional care with real-world tools you can use every day, making it easier to manage type 2 diabetes naturally and effectively in Coquitlam.
Your Lifestyle is the Foundation
Managing type 2 diabetes is about more than just numbers; it’s about building a lifestyle that supports your energy, long-term health, and everyday quality of life. Here in Coquitlam, you have access to resources, community, and professional support to help you succeed with type 2 diabetes management.
By combining nutrition, movement, stress management, and, when necessary, medications or supplements, we can create a personalized plan that supports your health and overall diabetes management. I offer compassionate, evidence-based naturopathic care for type 2 diabetes and insulin resistance. Our consultations begin by reviewing your recent bloodwork—or ordering additional tests if necessary—and explaining the results in a way that empowers you to take control of your health. From there, we work to develop a holistic, individualized plan to address your needs. This may involve collaboration with other practitioners or may be fully managed through naturopathic care alone.
If you’re ready to take the next step, I invite you to book a free 15-minute phone consultation to discuss your goals and explore how naturopathic care can support your journey in managing type 2 diabetes in Coquitlam.
