Diabetes has become a serious health problem for millions of people worldwide. Doctors often advise us to take medication, exercise regularly, and make dietary changes to keep our blood sugar levels under control. However, doctors say that even small habits in everyday life can go a long way in keeping blood sugar levels under control.

According to experts, diabetes management is a lifelong journey, not a matter of a few days. Therefore, small habits, adopted consistently, are more effective than large changes. These habits reduce blood sugar fluctuations.

Many studies have shown that simple habits like eating vegetables before meals, taking a short walk after meals, or doing breathing exercises can be more beneficial than expected.

Start your meal with vegetables.
Dietitian Seema Shah recommends that people with diabetes start with leafy greens or low-starch vegetables. These include vegetables like broccoli, spinach, kale, and zucchini.

According to research, the order in which we eat food also affects blood sugar. Eating fibrous vegetables first slows down the digestion process. This allows the sugar in carbohydrates to be absorbed slowly into the bloodstream, preventing a sudden spike in blood sugar after eating.

Chew every bite thoroughly
In today's fast-paced lives, many people eat quickly. But this habit can increase blood sugar. According to dietitian Seema Shah, chewing food properly improves digestion and ensures better absorption of nutrients. Furthermore, the message of fullness reaches the brain in a timely manner, reducing the likelihood of overeating.

Check blood sugar at the right time
Regular blood sugar checks are crucial for diabetes control. Not just checking regularly, but checking at the same time every day provides more accurate information. Experts say keeping a consistent record makes it easier for doctors to make necessary medication adjustments. Patients also understand the true impact of diet and physical activity on sugar levels.

Reduce stress
Stress not only affects the brain but also blood sugar. When stress increases, the hormone cortisol increases in the body, which can also increase blood sugar. For this, experts recommend a simple breathing technique called "box breathing." In this method, you inhale for four seconds, hold for four seconds, then exhale for four seconds, and then hold for another four seconds.

PC: SaamTV