Small adjustments in daily life can have a positive impact on insulin sensitivity. Here are 7 habits that can help control blood sugar.
| Group of habits | Benefits of blood sugar control |
|---|---|
| Contributing to slowing sugar absorption, limiting insulin resistance. | |
| Can help muscles use glucose, avoid post-eating sugar spikes (response depends on each person) | |
| Sleep and stress management can affect glucose control |
Exercise after meals
Walking for about 10-15 minutes right after meals can support glucose management in some people, thereby contributing to effective blood sugar reduction.
Increase fiber in your daily diet
Consuming 25-35 grams of fiber per day can slow down carbohydrate absorption, helping to prevent sudden blood sugar spikes after eating.
Prioritize protein-rich foods for breakfast
Eggs or yogurt provide abundant protein, creating a feeling of fullness for a long time. A balanced breakfast can help control hunger and the amount of food in the day, thereby contributing to supporting blood sugar stability.
Improve sleep quality
According to experts, lack of sleep easily changes the levels of stress hormones. Maintaining a sleep of over 7 hours can contribute to safely regulating blood sugar.
Stress reduction supports blood sugar control
Gentle meditation or yoga helps the body relax, reduces the secretion of cortisol hormone, thereby supporting the prevention of high blood sugar levels.
Drink enough water every day
Providing 1.5-2 liters of water per day can help reduce insulin resistance, contributing to maintaining stable blood sugar levels.
Limit sitting for too long
Standing up and stretching your shoulders or walking gently every 30 minutes can bring positive benefits to blood sugar control.
The information in the article is for reference only, not for medical diagnosis or treatment. You should talk directly to your doctor for accurate and appropriate advice to your health condition.
Q&A corner: Stabilize blood sugar every day
Can I exercise at high intensity after eating to lower blood sugar faster?
According to experts, you should only exercise gently, such as walking for about 10-15 minutes after meals to help muscles use glucose effectively to reduce blood sugar levels.
