Walk after dinner
One of the simple but effective evening habits to control blood sugar is to walk short distances after meals. Maintaining exercise after meals also helps reduce insulin resistance over time, while limiting major fluctuations in blood sugar levels.
Eat a balanced dinner
The composition of dinner can affect blood sugar levels not only immediately after eating but also throughout the night. Meals rich in refined carbohydrates but lacking protein and fiber often cause blood sugar to rise rapidly. To better control blood sugar, protein and fiber should be prioritized, helping to slow down the digestion and absorption of glucose.
Eat vegetables and protein before starch
Not only meal composition, food order can also affect blood sugar reactions. Research shows that eating vegetables first, followed by protein, and leaving carbohydrates at the end of the meal helps slow down glucose absorption, thereby limiting post-eating hyperglycemia.
In addition, pay attention to drinks served with dinner. Many types of drinks contain significant amounts of carbohydrates but are often overlooked. Filtered water, carbonated mineral water or sugar-free tea are more suitable options to help control blood sugar.
Relax to reduce stress
Prolonged stress can increase levels of cortisol - the stress hormone - making blood sugar control more difficult.
Taking time to relax in the evening with activities such as meditation, deep breathing, reading books or listening to light music can help reduce stress, lower cortisol levels and create favorable conditions for the body to maintain stable blood sugar.
Prioritize quality sleep
Sleep and blood sugar are closely related. A quality sleep helps the body regulate glucose metabolism more effectively, while lack of sleep can increase the risk of blood sugar disorders. Pre-sleep relaxation habits such as meditation or limiting the use of electronic devices can improve sleep quality.
