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Keeping blood sugar levels healthy is very important for a variety of reasons. For those with diabetes, maintaining blood sugar within a specific range can help avoid problems like nerve damage, kidney illness, and heart issues. For people without diabetes, stable blood sugar is key for general health and happiness because it can impact energy, mood, and thinking abilities. When blood sugar levels are too high or too low, it can result in tiredness, irritability, and even lead to long-lasting health problems. Making small changes in diet and lifestyle can greatly help in maintaining healthy blood sugar. Recently, Dr. Saurabh Sethi, a well-known gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, shared a simple tip on Instagram that can help reduce blood sugar levels without needing to make significant diet changes. Many believe that controlling blood sugar requires strict dieting. However, adopting one simple routine can lower glucose levels nearly as well as dietary adjustments. Just taking a 10-minute walk after meals can allow your muscles to naturally reduce sugar levels.

Adding regular exercise, like walking after eating, can greatly improve blood sugar management. Walking enables muscles to use glucose for energy, thereby lowering blood sugar after meals. It also enhances insulin sensitivity, helping the body to utilize insulin better for controlling glucose. Moreover, walking post-meal can assist with digestion and boost overall metabolic health. “Your leg muscles function like a sponge. When they move, they take glucose right out of your blood. Lower glucose in the blood results in less insulin being released, and reduced insulin means less fat is sent to the liver. This is especially important for fatty liver,” Dr. Sethi noted. “The great news is that you don't need to go fast, there’s no step goal to achieve, and it's not a workout. Simply walking around your house will work too,” he added.

Concentrate on a diet that includes mostly whole foods, such as fruits, vegetables, whole grains, lean proteins, and good fats. Steer clear of processed items and sweet snacks. Control your portions to avoid eating too much. Using smaller dishes can assist in regulating how much food you take in. Select foods that have a low glycemic index (GI) which release sugar slowly into your bloodstream. Examples are beans, oats, and vegetables that are not starchy. Make sure to drink a lot of water during the day. Staying well-hydrated enables your kidneys to eliminate excess sugar through urine. Consistent exercise can help enhance how well your body responds to insulin and reduce blood sugar levels. Long-term stress can have an impact on your blood sugar. Include methods to reduce stress, like yoga, meditation, or deep-breathing practices in your daily life. Try to get between 7 to 9 hours of good sleep each night. Lack of sleep can increase insulin resistance and raise blood sugar levels.

If you have diabetes or are at risk, regularly checking your blood sugar can keep you updated and help you make needed changes. Cutting back on alcohol can assist in keeping blood sugar stable, as alcohol can affect how your body processes sugar. Regular visits to your healthcare provider or a nutritionist can offer tailored guidance and help for keeping blood sugar in a healthy range. In general, by making thoughtful food choices and adding regular exercise, both those with diabetes and those who are not can maintain better blood sugar levels and enhance their overall wellness.