6 Ways to Lower Inflammation When You’re Managing Diabetes, According to Dietitians

Inflammation is a part of life. Just think about the last time you stubbed your toe. That instant “ouch” you felt is a signal of underlying inflammation. Eventually, the pain goes away, and you can move that toe again. Phew! 

On the other hand, there’s chronic inflammation, which is more problematic. This lingering form of inflammation is linked to diabetes and increases the risk of other chronic illnesses like heart disease, stroke, cancer and more. “Chronic inflammation plays a major role in type 2 diabetes by making the body less sensitive to insulin, causing blood sugar levels to rise and increasing the risk of complications,” says Erin Palinski-Wade, RD, CDCES. “To make matters worse, high blood sugar can fuel even more inflammation—creating a cycle that can be tough to break.”  

That doesn’t mean you’re destined for inflammation. Dietitians have simple strategies to help lower inflammation. Read on to learn their top tips to keep inflammation at bay and manage diabetes.

1. Exercise Daily 

Daily movement is one of the most proactive things you can do to improve your lifelong health. That goes for lowering inflammation, too. Research shows that regular exercise can significantly lower markers of inflammation in people with type 2 diabetes. The proof is so strong that one systematic review and meta-analysis of 40 studies found that exercising at a moderate to vigorous intensity for about one hour, three times weekly, for 24 weeks significantly improved markers of inflammation in people with type 2 diabetes.

If that sounds like a lot, you’ll be happy to know you don’t have to sweat it out in the gym for hours, says Palinski-Wade. “Even something as simple as a 30-minute walk can help lower inflammation by improving blood sugar control and boosting insulin sensitivity,” she says. Timing exercise strategically can deliver even more benefits. A half-hour walk after meals can help to lower post-meal glucose and further improve overall blood sugar regulation, she says.

2. Eat More Plants 

“Eating more plant-based foods such as whole fruits, vegetables, beans, legumes and whole grains may help reduce inflammation in the body,” says Kimberley Rose-Francis, RDN, CDCES, LD. These foods are rich in complex carbohydrates, antioxidants and nutrients that have been linked to lower markers of inflammation, like C-reactive protein and interleukin-6. While there are many plant-based eating patterns that may help reduce inflammation, some of the best research is behind the Mediterranean diet. One systematic review and meta-analysis of 30 studies found that this plant-heavy eating pattern had profound inflammation-lowering effects in people with chronic health conditions, including diabetes.

If you need another reason to eat more plants, their fiber reduces the rate at which glucose enters your bloodstream. So, it helps manage blood sugar, too.

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3. Prioritize Sleep 

“Sleep is an unsung superhero,” says Rose-Francis. “Not getting enough sleep can increase inflammation in the body and, in turn, raise your glucose levels.” Palinski-Wade adds that lack of sleep can wreak havoc on your hunger and satiety hormones, increasing cravings for inflammatory foods. 

If all of that weren’t trouble enough, research has also found that lack of sleep may lead to insulin resistance, which increases the risk of developing diabetes. Whether you’re already living with diabetes or want to prevent it, getting the recommended seven to nine hours of sleep per night is a smart move.

4. Minimize Alcohol 

A nightly cocktail or two may seem harmless. But research has found that it can be a huge driver of inflammation. One way is by generating inflammation-promoting compounds called free radicals. That’s not all, says Rose-Francis. “Alcohol can disrupt gut function by affecting gut motility, interfering with nutrient absorption and harming the balance of the gut microbiome,” she explains. “Cutting back on alcohol can help improve gut health and lower inflammation by protecting the intestinal barrier and reducing oxidative stress, respectively.” 

We’re not saying that you can never enjoy a beer or a glass of wine. But since we don’t know how much alcohol is safe right now, save that drink for a special occasion. The good news is that there are an ever-increasing number of tasty alcohol-free options to choose from. So, whether you want to shake up your own mocktail or grab one of the many ready-made canned varieties, you have lots of choices.

5. Don’t Forget Omega-3 Fatty Acids

This probably isn’t the first time you’ve heard about the health benefits of omega-3 fats. In addition to improving markers of heart health (a major concern for people with diabetes), omega-3s may also help with blood sugar management. For instance, one systematic review and meta-analysis of 30 studies concluded that omega-3 supplements may reduce fasting blood sugar, A1C and markers of insulin resistance. It also found that omega-3s may help improve markers of inflammation. However, this was dependent on the dose used and the length of use. While more study is needed, the biggest improvements were seen with daily supplementation of 1,000 to 2,000 milligrams for more than eight weeks. 

While supplements are one way to get omega-3s, you can also get them from fatty fish. The best sources are salmon, mackerel, anchovies, herring and sardines.

6. Limit Added Sugars and Refined Carbs

Research has found that eating lots of ultra-processed foods may increase the risk of developing diabetes. One key reason is their added sugars, which are believed to fan the flames of inflammation. While some ultra-processed foods have more added sugars than others, cakes, cookies, sweetened cereals, candy, sweet tea, soda and other sugary drinks are swimming in it. Foods with lots of highly refined carbs can also be problematic, even if they don’t contain added sugars. Starchy foods, like crackers, chips and white bread, lack the digestion-slowing fiber naturally found in whole grains. As a result, they can flood your system with large amounts of glucose in a short period of time. That’s why the American Diabetes Association recommends that people with diabetes limit highly refined carbohydrates and foods with added sugar.

Meal Plan to Try

7-Day High-Protein Anti-Inflammatory Meal Plan for Better Blood Sugar, Created by a Dietitian

Our Expert Take 

Diabetes and chronic inflammation often travel together. Over the long term, unchecked inflammation can increase the risk of other chronic illnesses, like cancer, heart disease and stroke. So, anything you can do to minimize it is a plus. Fortunately, there are easy steps you can take to reduce inflammation. Dietitians recommend a plant-focused eating plan that’s low in added sugars, refined carbohydrates and alcohol, accented by some omega-3-rich fatty fish. They also suggest exercising daily, even if it’s just a 30-minute walk. And don’t overlook the importance of sleep. Getting the recommended seven to nine hours of sleep each night can help tame inflammation and improve insulin sensitivity. If that sounds like a lot, there’s no need to bite everything off at once. Start with one small change at a time and add on from there when you’re ready. Over time, the results can really add up!