Endocrinologist guide to manage your diabetes at-home with 8 simple lifestyle tweaks

A doctor explains practical steps everyone can take to live a healthier life and better manage diabetes.(Image: Pexels)

Diabetes is one of the most chronic diseases, prevalent among all age groups. Although drugs and regular monitoring are essential, doctors are increasingly acknowledging that lifestyle choices play a key role in managing diabetes. But the truth is that minor modifications to your day-to-day habits could make a huge difference in stabilizing blood sugar, boosting energy and moving you closer to achieving improved health.

The secret is repetition — small but intentional actions that, when done consistently, can naturally help balance blood sugar. These changes are not difficult or costly, but they do require awareness and determination. Maintaining a healthy diet, physical activity level and good sleep habits as well as managing stress are equally important for keeping diabetes in control.

“As a treating endocrinologist, many patients keep looking for big cures, whereas in reality it's the small habits which yield lasting results,” Dr Ajay Kumar, Senior Endocrinologist with Healthcare Global located at Munirka, Delhi, told Moneycontrol. “And when we emphasize simple, sustainable adjustments, managing blood sugar feels less daunting and overwhelming,” he adds.

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Here are 8 easy lifestyle changes that can help people living with diabetes the most: 

• Choose Balanced Meals: Fiber Then include complex carbs, lean protein, healthy fats and fiber in each of your meals. This great combo slows the absorption of glucose and avoids the sugar “highs”.

• Eat Smaller, Frequent Portions: Choose light rather than heavy meals and eat them in small quantities in the course of the day. This helps keep blood sugar steady and energy levels constant.

• Stay Physically Active: Moving frequently — say, walking up stairs or using a standing desk — boosts insulin sensitivity and aids with weight control. Even a half-hour a day can make a difference.

• Stay Hydrated: Water regulates glucose levels and aids kidney function. Do not consume sugary beverages such as soda, instead consider plain water or herbal teas.

• Prioritize Quality Sleep: Bad sleep disrupts insulin function and fattier cravings. Strive For Optimal Sleep: 7-8 hours of sound sleep is the key for good glucose control.

• Manage Stress Effectively: Chronic stress raises blood sugar. Meditation and deep breathing, along with hobbies, are ways to relax the mind and hormone levels.

• Monitor Blood Sugar Regularly: Testing glucose often gives more information on how food, activity and dose regimen impact on blood-glucose values, so that adjustments can be done with less delay.

• Avoid Smoking and Excess Alcohol: Both interfere with the action of insulin and raise blood sugar. One’s overall health is greatly increased by giving up those cigarettes and cutting down on the sauce.