5 Blood Sugar Tips to Manage Blood Sugars during Veterans Day for Type 2 Diabetes

Veterans Day is a time of reflection and gratitude, as we honor those who have served. For some veterans, however, the return to civilian life can be marked by health struggles, particularly if they haven’t kept up with healthy habits. I remember a close friend's family member, a proud Navy veteran, who found himself facing severe complications from Type 2 diabetes years after retiring. We will call him Bob for this story to protect his identity because his real name is not Bob. Before, he was able to run 10Ks and swim for 1000 yards with no issues. Fast fast forward 5 years after retirement, he kept saying he was "too old" or "too lazy" to do anything. But over time, his blood sugars soared, his diabetic neuropathy got worse, and it became painful to walk from the parking lot to his favorite restaurant. Now, he regrets not taking better care of his health sooner and he can only remember the memories he made in the restaurant.

Today, in honor of him and the many veterans like him, I’m sharing five blood sugar management tips to help keep blood sugars under control—not only on Veterans Day, but every day. These practical tips can help ease the burden of high blood sugar and hopefully prevent complications down the road.

1. Take a 10-Minute Walk After Meals

A simple yet effective way to manage blood sugar is to take a walk after meals. For those who can't walk that far, even starting with a one-minute walk, then resting and repeating until 10 minutes of walking is done, can make a HUGE difference.

Post-meal walks help lower blood sugar levels by allowing muscles to use up glucose (sugars) from the blood as fuel and make it go back into ranges after eating. Bob wished he had continued this habit longer—he could have kept his blood sugars in check while maintaining his mobility. So, whether you’re able to do a brisk walk or just a slow-paced stroll, remember that every step counts toward better blood sugar control.

2. Choose Leaner Proteins with Carbohydrates

What you eat with your carbs matters as much as the carbs themselves. By pairing lean proteins, like skinless chicken, turkey, fish, or plant-based options, with carbohydrates, it can help keep the blood sugars more stable when you check it next time. Protein slows down the digestion of carbohydrates, which helps keep blood sugar levels more stable after meals.

Bob ate carb-heavy meals without much thought, especially when hanging out with friends and family, which contributed to his skyrocketing blood sugars. Now, he carefully selects lean proteins with each meal after having a health scare that caused him to go to the hospital. Veterans Day can be full of carb-heavy meals, especially when going to restaurants, so keep this tip in mind as you enjoy your time with loved ones. As a helpful hint, any chain restaurant has nutrition facts on their website so you can determine how much carbs, protein, and fats are listed in each option.

3. Park Farther Away

Another simple way to add movement to your day is to park at the end of the parking lot. Parking at the far end of the lot or even choosing a spot one block away provides extra steps to keep the blood sugars more stable throughout the day. It may seem like a pain in the butt, however these small movements add up, helping to maintain physical activity without needing a full workout.

Bob wishes he’d taken advantage of opportunities to stay active in small ways, rather than spending most of his time sitting or wasting 30 minutes finding the closest parking spot once he retired. By parking farther away, you’re giving your body an opportunity to work off some blood sugar naturally. And who knows—you might even start to enjoy those extra moments of quiet reflection on your walk.

4. Lean on Loved Ones for Accountability

One of the most powerful motivators for health is accountability from loved ones. If there’s someone in your life who you trust and respect, consider involving them in your health journey. This could mean having a buddy for post-meal walks, checking in with a friend about healthy food choices, or asking a family member to gently remind you to check your blood sugars.

For Bob, his daughter became his accountability partner. She encouraged him to stay active by helping him remember that his grandkids are coming to visit and they want to be able to play catch with him. Of course, she gave some sarcastic banter so Bob wouldn't lose to his grandkids for any fun games. Having someone you care about to support you can be a game-changer in making healthier choices a lasting habit.

5. Check Blood Sugar Two Hours After Meals

Monitoring blood sugar levels post-meal is essential for managing Type 2 diabetes effectively. Two hours after eating, check your blood sugar. Ideally, you want it to be between 70-160 mg/dL. If it’s above 160 mg/dL, it could be an indication that more physical activity is needed to help bring it down.

One of the biggest lessons Bob learned when meeting with his Dietitian and Diabetes Care Team was the importance of regular monitoring. He used to avoid checking his blood sugar, not wanting to face the truth. But staying informed gives you the power to act. A quick walk or a few minutes of physical activity can often bring blood sugar levels into a healthier range.

Final Thoughts

Managing blood sugar doesn’t have to be a burden. Small, consistent actions can have a powerful impact on long-term health, especially when they’re incorporated into everyday life. Bob's story is a reminder to us all—veterans and civilians alike—that health is a gift worth protecting.

On this Veterans Day, let’s honor our veterans by committing to health and resilience. Whether it’s a short walk after dinner, choosing leaner proteins, adding steps to our day, leaning on loved ones for support, or simply checking our blood sugars, every small step matters.

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