World Diabetes Day: How 6 small daily habits can help manage diabetes without extreme diets or stress

Living with diabetes doesn’t have to mean extreme diets or restrictions. Expert highlights six simple, science-backed habits — like walking after meals and building muscle — that can help keep blood sugar levels stable. (Image: Pexels)

Living with diabetes required, patient awareness and discipline in every day habits. Checking blood, sugar, planning, meals, and finding ways to stay active are some of the everyday ritual that those with diabetes have to follow. However, experts say that managing diabetes, unte have to mean drastic diets or several restrictions.

On the occasion of World Diabetes Day, which falls on November 14, health expert Ritesh Bawri, Founder and Chief Science Officer at nirā balance, shares with Moneycontrol simple ways to manage diabetes effectively.  "Diabetes management begins with understanding your body and making consistent, mindful choices", he says. Focusing on practical health habits, Bawri has helped many people regain control over their health through balance, not deprivation.

Bawri suggests 6 simple yet powerful habits that can help regulate blood sugar levels and improve overall wellbeing.

Building muscles: Muscles are your body’s natural glucose regulators. When you build muscle, you 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.

Also Read: Diabetes: Control blood sugar level, stop energy crashes with these smart eating habits at workplace

Walking after eating: A brisk ten-minute walk after meals can work wonders. When muscles move, they use up glucose for energy, preventing sugar spikes. “It’s one of the simplest ways to manage post-meal blood sugar,” notes Bawri. Try walking after lunch or dinner, it’s free, effective, and refreshing.

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. “Technology can turn your daily meals into valuable data for better control.”

Gut health and fibre diversity: A healthy gut prevents many ailments. The good bacteria in our digestive system help control inflammation and regulate how the body uses glucose. “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.” he shares.

Sleep optimisation: Your sleep habits play a vital role in your sugar levels. 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. “Good sleep is as important as good nutrition,” he adds.

Also Read: Air pollution can cause high blood sugar, warns study

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.”

Managing diabetes isn’t about perfection — it’s about consistency. Bawri concludes, “Small, steady changes in how you move, eat, and think can make a world of difference.”

FAQs on Daily Habits to Manage Diabetes:

1. How often should I check my blood sugar levels?

It’s recommended to check your blood sugar levels regularly as advised by your healthcare provider. This can help you understand how your daily habits impact your blood sugar.

2. Can I eat my favourite foods if I have diabetes?

Yes, you can enjoy your favourite foods in moderation. Focus on portion control and balance your meals to avoid blood sugar spikes.

3. 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.

4. What types of foods should I include in my diet?

Include a variety of fibre-rich foods, such as lentils, fruits, vegetables, nuts, and whole grains, to support your gut health and maintain stable blood sugar levels.

5. How can I improve my sleep quality?

Maintain a consistent sleep schedule, limit screen time before bed, and avoid heavy meals late at night to improve sleep quality.

6. 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: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.