By Namita S Kalla | June 26, 2025 | Image: Canva
Focus on losing weight gradually with sustainable diet and exercise changes rather than crash diets that can backfire and affect your metabolism in the long run
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Shedding even 5–7 percent of your current weight can drastically reduce insulin resistance and help your body respond better to natural blood sugar control
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Swap sodas, energy drinks and packaged juices for plain water, coconut water or unsweetened herbal teas to minimise blood sugar spikes after meals
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Replace refined carbs with fibre-rich whole grains, vegetables, fruits, nuts and seeds to help your body break down sugar slowly and steadily
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Incorporate simple resistance exercises like bodyweight squats, lunges or light weight lifting twice a week to help boost your body’s insulin sensitivity
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Aim for at least 30 minutes of physical activity like brisk walking, cycling or swimming most days of the week to improve glucose usage in your muscles
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Aim for at least 7 to 8 hours of quality sleep each night because sleep deprivation increases cortisol and worsens insulin resistance over time
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Chronic stress can disrupt hormones and spike your sugar levels so explore mindfulness, journaling, yoga or even short breathing exercises every day
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If you are over 35, overweight or have a family history of diabetes, schedule an HbA1c test every year to catch early warning signs
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