3 simple lifestyle that fix blood sugar levels: Struggling with blood sugar? Experts swear by these 3 simple lifestyle fixes
How daily movement can support blood sugar
When it comes to balancing blood sugar, food attracts the most attention. But movement is a powerful tool, and it doesn’t have to mean hours at the gym or an intense exercise program. As certified diabetes educator Michelle Routhenstein, MS, RD, CDCES explains, “Consistent physical activity is very important.” A report by EatingWell states that “both aerobic exercise and strength training can improve insulin sensitivity and help the body use glucose more efficiently.”
Even small bursts of movement are important. Research has found that something as simple as a 15-minute walk after a meal can lower blood sugar. This is encouraging news for anyone who finds it difficult to do long exercise sessions.
ALSO READ: Experts reveal 6 daily habits that could make a big difference to your Type 2 Diabetes
There are many practical ways to add more activity to your routine without feeling overwhelmed:
- Avoid sitting for long periods of time. If your job keeps you in front of a screen, try setting a timer to get up and move regularly. If your environment allows, consider walking meetings or a standing desk.
- Choose the stairs. There’s a reason for this timeless advice; It is easy and effective to perform short-term movements throughout the day.
- Change your landscape. Exploring a different street, park, or neighborhood can make walking enjoyable rather than a chore.
- Try exercise videos at home. There are countless free options online, and most require no equipment and only take a few minutes.
- Mix movement into your commute. If possible and safe, walking or cycling for part of your commute, or getting off public transportation one stop early, increases step count and increases energy.
You need consistency, not perfection. A few pocket moves each day can help your body manage glucose more smoothly.ALSO READ: Melatonin may harm your heart, study warns – here’s how to sleep fast without melatonin
Why does sleep make such a difference?
Sleep may not seem directly linked to blood sugar, but your body notices every hour you miss. Without enough quality rest, basic functions, including blood sugar regulation, take a hit. “Individuals who sleep less have disordered eating habits, snack more, and tend to eat more unhealthy foods,” explains Juan Ramirez, APRN, a nurse practitioner specializing in endocrinology, according to a report by EatingWell.
He also states: “Insomnia [also] secondarily affects hormones such as cortisol, which increases [blood] sugar levels and puts you at risk of gaining weight. In other words, insufficient sleep won’t just leave you tired, it can also send your hormones and metabolism off in the wrong direction.
Simple habits can help improve sleep quality:
- Add time gradually. If you’re not getting the recommended seven to nine hours of sleep, start small; Add five to ten minutes each night until you achieve a healthy rhythm.
- Limit screen time before bed. Turning off devices an hour before bed or moving your phone around the room and using Do Not Disturb can help your mind rest.
- Make your environment calming. A tidy room, comfortable beds, or a white noise machine can help set the stage for deeper rest.
- Keep your bedroom cool and dark. Blackout curtains or a sleep mask may help, and slightly lowering the temperature before bed may promote better sleep.
- Let it be evaluated if necessary. As Routhenstein puts it, “It’s not just about how many hours you sleep; it’s also about how well you sleep.” Frequent waking up, loud snoring, or constant fatigue may indicate a problem such as sleep apnea, and talking to a doctor may help.
Prioritizing rest is not indulgent; It is one of the easiest ways to support your body and balance blood sugar.
Can stress affect blood sugar levels?
Stress manifests itself in countless ways; It also manifests itself in headaches, tension, sleep problems and blood sugar levels. “Chronic stress elevates hormones like cortisol, which prompts the liver to release glucose into the bloodstream,” Routhenstein explains. Ramirez adds that this ongoing hormonal stress “can have a negative and persistent impact on blood sugar levels” and can even contribute to weight gain and fatigue, according to a report by EatingWell.
Research shows that if stress hormones remain high for a long time, the risk of developing insulin resistance increases. According to EatingWell’s report, when stress drains energy and motivation, it becomes difficult to stay active, creating a cycle that’s hard to break.
Relieving stress doesn’t have to be time-consuming or complicated. Small techniques can get your body out of stress mode:
- Try breathing exercises. Simple breathing practices, even for just a few minutes, can help calm the nervous system.
- Practice mindfulness or gratitude. A journal or short list of positives during a busy day can reset your mindset.
- Take a meditation break. Even short guided sessions have been shown to provide benefits.
- Connect with someone you care about. Spending time with loved ones supports your emotional and physical health. Pairing social time with movement, like taking a walk with a friend, provides extra benefits.
Managing stress isn’t about avoiding challenges, but creating small routines that will help your body heal and maintain your long-term health, according to a report from EatingWell.
Notes: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any medical concerns.
FAQ
How can movement help control blood sugar?
Even short-term activities, such as a 15-minute walk, can improve glucose levels and insulin sensitivity.
Does sleep affect blood sugar?
Yes, insufficient sleep can disrupt hormones, increase appetite, and raise blood sugar over time.
