Stable blood sugar levels are essential for good health and the prevention of diseases like diabetes, making it important to maintain healthy habits.
Eating a balanced diet high in fiber, lean proteins, and healthy fats helps control blood sugar by reducing the rate at which sugar enters the system.
Additionally, maintaining stable blood sugar levels is significantly influenced by drinking enough water, obtaining enough sleep, and managing stress.
In a conversation with Jagran English, Dr. Dilip Gude, a senior consultant physician at Yashoda Hospitals in Hyderabad, discussed the healthy habits necessary for maintaining healthy blood sugar levels.
Meditation, yoga, and similar activities are known to increase cardiorespiratory reserve and help maintain healthy blood sugar and blood pressure levels.
Stable blood sugar levels are essential for good health and the prevention of diseases like diabetes, making it important to maintain healthy habits. Eating a balanced diet high in fiber, lean proteins, and healthy fats helps control blood sugar by reducing the rate at which sugar enters the system. Frequent exercise increases insulin sensitivity and enhances the body's ability to utilize glucose.
Additionally, maintaining stable blood sugar levels is significantly influenced by drinking enough water, obtaining enough sleep, and managing stress. By incorporating these routines into your daily life, you can help your body regulate blood sugar effectively and lower your risk of developing long-term health problems. In a conversation with Jagran English, Dr. Dilip Gude, a senior consultant physician at Yashoda Hospitals in Hyderabad, discussed the healthy habits necessary for maintaining healthy blood sugar levels.
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According to Dr. Dilip, healthy habits to control blood sugar mainly include diet, exercise, adequate sleep, abstinence from nicotine, and moderate alcohol intake. For every diabetic patient, it is imperative to eliminate sugars in all forms, including sweets, jaggery, honey, dates, and sugar substitutes. Fruits that are not overly ripe can be consumed along with vegetables of all kinds. It is also very important to remove saturated and trans fats from the diet. Nuts and seeds are encouraged, as they contain many nutrients and fiber. Minimizing simple carbohydrate diets, such as white rice and idli, and encouraging complex carbohydrate diets, such as multigrain diets, can also help stabilize blood sugar levels.
Unsaturated plant fats and omega-3 fatty acids from seafood are acceptable. Exercising for 30 to 45 minutes every day is important for sugar control, as building muscle mass has been shown to improve sugar levels by reducing insulin resistance. Cardio exercises and weight training are both recommended, preferably on alternate days. Good hydration is also important, as diabetes and some antidiabetic medications, like SGLT2 inhibitors, can cause dehydration, he said.
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Finally, Dr. Dilip emphasized that adequate sleep is crucial because, in sleep-deprived diabetic patients, stress hormones like cortisol, growth hormone, and adrenaline tend to spike sugar levels. The use of nicotine in any form should be avoided, as the risk of cardiovascular disease in a diabetic patient who uses nicotine approaches 100%. Alcohol consumption needs to be moderated, as it may increase the risk of hypoglycemia while accelerating liver disease. Meditation, yoga, and similar activities are known to increase cardiorespiratory reserve and help maintain healthy blood sugar and blood pressure levels.
