7 Everyday Habits To Keep Blood Sugar In Check

The prevalence of junk food and sugary drinks in the market has contributed to a significant increase in diabetes cases globally. According to the World Health Organization (WHO), the number of people living with diabetes has surged from 200 million in 1990 to 830 million in 2022.

7 Everyday Habits To Keep Blood Sugar In Check

While dietary habits are crucial for blood sugar management, research indicates that various daily lifestyle practices can also positively impact glucose levels.

Here's a look at seven key factors to keep in mind for maintaining balanced blood sugar levels, according to Kanikka Malhotra, a clinical nutritionist.

Quality Sleep

Inadequate or poor-quality sleep raises levels of cortisol and growth hormone, both of which counteract insulin's effects and stimulate hepatic gluconeogenesis. This means your liver keeps making glucose even when you don't need it, leading to impaired fasting glucose over time. Chronic sleep loss also increases appetite-regulating hormones, which can promote overeating.

Hydration

When fluid intake is low, plasma volume decreases, making the same amount of glucose more concentrated in the blood. As Malhotra cautions, "Dehydration can also raise vasopressin, a hormone linked to increased hepatic glucose production and reduced insulin sensitivity." Even mild dehydration (less than 2% body weight loss) can tip blood sugar readings upward.

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Regular Movement

Physical inactivity reduces GLUT4 transporter activity in muscle cells, limiting the uptake of glucose from the bloodstream. Malhotra notes, "Within hours of sitting, muscle contractions drop to near zero, lowering insulin sensitivity. Breaking up sitting with brief movement boosts glucose clearance significantly."

Avoid Excess Caffeine

High caffeine doses trigger the release of catecholamines (especially adrenaline), which stimulates glycogenolysis and gluconeogenesis. Malhotra explains that this "emergency energy" response pushes glucose into the bloodstream. While moderate caffeine may have neutral or slightly beneficial effects, she adds that excess intake, especially in sensitive individuals, can acutely elevate post-intake readings.

Stress Management

Psychological or physical stress activates the hypothalamic–pituitary–adrenal axis, raising cortisol and adrenaline. Malhotra advises, "Both hormones signal the liver to release glucose and reduce insulin’s effectiveness. Chronic stress can keep blood sugar subtly elevated, contributing to insulin resistance."

Don’t Skip Breakfast

Prolonged morning fasting can heighten the glycaemic impact of the first meal by inducing a sharper insulin response. As per Malhotra, liver glucose output stays high until feeding, and hunger hormones like ghrelin rise, increasing the risk of overeating and sharp glucose spikes later in the day.

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Stop Nicotine Consumption

Nicotine stimulates the adrenal medulla, causing the release of adrenaline and noradrenaline. "These hormones promote glucose release from the liver and can acutely decrease insulin sensitivity," says Malhotra. She adds that over time, repeated exposure contributes to a higher baseline glucose and metabolic stress.

Image courtesy: Freepik

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