- Until now it was believed that living with diabetes required, a great deal of awareness and discipline day in and day out
- Some of these everyday rituals Diabetics had to follow included checking blood, sugar, planning meals, and finding ways to stay active
- Experts now say managing diabetes, doesn’t have to mean drastic dieting or several restrictions
World Diabetes Day is observed each year on November 14. On the occasion health expert Ritesh Bawri, Founder and Chief Science Officer at Nirā Balance, says “Diabetes management begins with understanding your body and making consistent, mindful choices”,.
Bawri has helped people regain control over their health through balance, not deprivation just by following practical health habits,
Bawri has suggested 6 simple yet powerful habits that can help regulate blood sugar levels and improve overall wellbeing.
Building muscles: Muscles are the body’s natural glucose regulators and by building muscle one can create more space for glucose storage, making it easier for the body to maintain balanced blood sugar.
“Exercise improves insulin sensitivity and helps the muscles ‘soak up’ glucose efficiently,” says Bawri. Both men and women should make regular strength training a part of their routine.
A Walk after meals: A brisk ten-minute walk after meals can work wonders. When muscles are working, they use up glucose for energy, preventing sugar spikes.
“It’s one of the simplest ways to manage post-meal blood sugar,” notes Bawri.
Personalised nutrition tracking: No two bodies react to food the same way. Devices like Continuous Glucose Monitors (CGMs) or even simple food journals can reveal which meals keep your blood sugar steady and which cause spikes.
“It is important to focus on awareness and behaviour change rather than strict diets,” Bawri explains.
Gut health and fibre diversity: A healthy gut prevents many ailments. “Fill your plate with a variety of fibre-rich foods, lentils, fruits, vegetables, nuts, and whole grains. These feed the good bacteria, which in turn produce compounds that aid metabolism and blood sugar balance.” says Bawri.
Sleep optimisation: Sleep habits are equally important. Irregular or poor-quality sleep can make the body less responsive to insulin. Bawri suggests maintaining a steady bedtime, limiting screen exposure, and avoiding heavy meals late at night.
Stress modulation: Chronic stress keeps blood sugar high by triggering the release of cortisol, the stress hormone. Techniques like meditation, yoga, or even slow breathing can activate the body’s relaxation response. “Stress control is not just emotional, it’s biological,” says Bawri. “Calm the mind, and the body follows.”
According to Bawri managing diabetes isn’t about perfection — it’s about consistency. “Small, steady changes in how you move, eat, and think can make a world of difference.”
FAQs on Daily Habits to Manage Diabetes:
- How often should blood sugar levels be checked?
It’s recommended to check your blood sugar levels regularly as advised by your healthcare provider.
- Can diabetics eat their favourite foods?
Yes, you can enjoy your favourite foods in moderation.
- What types of foods should be included in the diet?
Fibre-rich foods, such as lentils, fruits, vegetables, nuts, and whole grains, to support your gut health and maintain stable blood sugar levels.
- How much exercise is needed to manage diabetes?
Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, strength training, and yoga can be very effective.
- How to improve sleep quality?
Maintain a consistent sleep schedule, limit screen time before bed, and avoid heavy meals late at night
- What techniques can help manage stress levels?
Techniques like meditation, yoga, and deep breathing exercises can help manage stress and prevent its impact on blood sugar levels.
DISCLAIMER: The views and opinions expressed in this article are solely those of the author and do not necessarily reflect the official policy or position of Pravasi Samwad. Pravasi Samwad is not responsible for the accuracy, completeness, or reliability of any information presented.
