Five Lifestyle Habits to Control Glucose Levels at Home - Dr Abhinav Gupta

Have you ever wondered what gives your body the power to function daily? It is glucose, your body's ultimate source of energy. Glucose is to cells what gas is to cars, i.e., fuel. The body manages blood glucose levels via insulin, a hormone that enables blood glucose to enter cells, where it is used to produce energy.

In 2021, an estimated 101 million people in India had diabetes, and nearly 135 million had prediabetes. When not detected and treated early, diabetes can lead to serious and potentially life-threatening complications such as vision loss, cardiovascular disease, kidney disease, nerve damage, and even complications in pregnancy.

The alarming numbers emphasize the pressing need for increased awareness, interventions, and management.

In both type 1 and 2 diabetes, taking medication, a healthy lifestyle, diet, and exercise are essential parts of therapy that affect patients' quality of life.

Here are some lifestyle changes for controlling blood glucose levels, especially at home.

1) Drink Water

Proper hydration is essential to support the kidney function of flushing out excess glucose from the body. Drinking water regularly throughout the day can aid digestion and ensure efficient processing of carbohydrates while preventing dehydration, without which the glucose concentration in the blood rises significantly. Staying hydrated can help reduce glucose levels.

2) Eat Healthy

Being mindful of dietary choices is the cornerstone of managing and maintaining glucose levels. It is crucial to include a variety of fibre-rich foods like vegetables, whole grains, cereals, and lean proteins to receive essential vitamins, minerals, and fibre that contribute to stabilizing glucose levels. Contrary to popular myth, consuming carbohydrates mindfully in a balanced and controlled manner prevents a sharp spike in glucose levels.

3) Exercise Daily

Regular exercise plays a crucial role as physical activity pushes the body to use glucose for energy, which lowers glucose levels. Simple physical activities like walking or jogging can significantly impact insulin sensitivity, enabling the use of the available glucose in the blood more effectively. Regular physical exercise also aids in weight management, another critical factor in managing glucose levels.

4) Get Sleep

Adequate sleep, at least 7–8 hours of quality sleep, is crucial to keeping glucose levels in check. Poor sleeping habits can cause insulin sensitivity, affecting how glucose levels are managed. Sleep deprivation increases cortisol, the stress hormone, increasing glucose levels. Experts suggest following a sleep schedule with meditation to ensure good quality sleep.

5) Manage Stress

Stress increases levels of hormones like adrenaline and cortisol, which, coupled with other lifestyle patterns, cause fluctuating glucose levels, necessitating managing stress. Simple everyday activities like yoga and meditation help improve emotional health and reduce stress, thereby reducing glucose levels.

Living with diabetes isn't easy, but it is essential to remember that you are not alone but only in need of your partner-in-care, Humrahi. In addition to being guided by healthcare professionals, one can join support groups and educational programs to understand how to lead everyday life utilizing disease management skills, adopting a healthy lifestyle, and making necessary modifications.

One can start slowly by developing a balanced eating plan with the help of a registered dietitian, engaging in regular physical activity, and incorporating stress management techniques. Diabetes management should be seen as a long-term commitment to maintaining overall health and well-being.

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