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Apollo Doctor Reveals Science-Backed Daily Habits to Keep Blood Sugar in Check and Boost Metabolism

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  //health-fitness.news-articles.net/content/2025/ .. p-blood-sugar-in-check-and-boost-metabolism.html
  Published in Health and Fitness on Monday, December 1st 2025 at 23:50 GMT by Moneycontrol

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Apollo Doctor Reveals Easy, Science‑Backed Daily Habits to Keep Blood Sugar in Check and Give Your Metabolism a Boost

Diabetes is no longer a niche disease; it’s a global epidemic that quietly crests the peaks of cardiovascular, renal, and neurological complications. According to the International Diabetes Federation, more than 537 million adults lived with diabetes in 2021, a figure projected to climb to 643 million by 2030. In the bustling corridors of Apollo Hospitals, where Dr. Anil Sharma (a leading endocrinologist and the hospital’s director of diabetes care) has spent over two decades treating patients, a common observation emerges: the most effective treatments are often the simplest, most sustainable habits we adopt every day.

In a recent Money‑Control feature (https://www.moneycontrol.com/health-and-fitness/apollo-doctor-shares-simple-science-backed-daily-habits-to-control-blood-sugar-and-boost-metabolism-article-13705484.html), Dr. Sharma shares a set of evidence‑based lifestyle tweaks that can dramatically improve glucose regulation and metabolic efficiency. The article doesn’t just provide a checklist; it explains the science behind each habit and links to peer‑reviewed studies and expert reviews for readers who want to dig deeper.

Below is a distilled summary of the key recommendations, the physiological reasoning behind them, and how you can weave them into a daily routine.

1. Prioritize Balanced, Glycemic‑Index‑Friendly Meals

• Why it works: Foods with a low glycemic index (GI) raise blood sugar more slowly, giving insulin a smoother release and reducing the risk of post‑prandial spikes.
• What to eat: Whole grains (quinoa, brown rice), legumes, non‑starchy vegetables, and fruit in moderation. Pair carbohydrates with protein or healthy fats to further blunt glucose excursions.
• Scientific backing: Dr. Sharma cites a 2018 review in Diabetes Care that found that diets rich in low‑GI foods lowered HbA1c levels by an average of 0.4 % in pre‑diabetic and type‑2 diabetic individuals.

2. Incorporate Sufficient Protein and Fiber Each Meal

• Protein’s role: Stimulates incretin hormones like GLP‑1, which enhance insulin secretion and promote satiety.
• Fiber’s role: Slows gastric emptying and absorption, curbing blood sugar peaks.
• Practical tip: Aim for at least 20–30 g of protein (chicken, fish, tofu, lentils) and 25–30 g of fiber (vegetables, oats, beans) per day. Dr. Sharma notes that a protein‑rich breakfast can lower the need for high‑dose insulin later in the day.

3. Stay Hydrated—Prefer Water Over Sugary Drinks

• Hydration’s metabolic impact: Even mild dehydration can increase blood glucose concentration. Replacing sugary beverages with water or sparkling water without added sugar keeps calorie intake in check.
• Evidence link: The article points to a JAMA Network Open study showing that participants who replaced sugary drinks with water had a 20 % reduction in HbA1c over 12 weeks.

4. Move Regularly—Both Cardio and Strength Training

• Cardio benefits: Improves insulin sensitivity by promoting glucose uptake in muscle tissues.
• Strength training benefits: Increases lean body mass, which elevates basal metabolic rate (BMR). Dr. Sharma emphasizes that daily brisk walks (30 min) or short home‑based workouts can be sufficient for many.
• Science snapshot: The American Diabetes Association recommends at least 150 min of moderate activity per week; even 10 min bouts, when performed multiple times daily, confer benefits.

5. Get Quality Sleep—Aim for 7–8 Hours

• Sleep–glucose link: Sleep deprivation elevates cortisol and adrenaline, hormones that raise blood glucose. Poor sleep also diminishes insulin sensitivity.
• Guideline: Establish a regular bedtime routine; limit screen time one hour before bed. Dr. Sharma references a 2015 Sleep journal meta‑analysis linking short sleep duration with a 30 % higher risk of type‑2 diabetes.

6. Manage Stress—Mindfulness, Yoga, or Simple Breathing

• Stress hormones: Elevated cortisol drives gluconeogenesis (glucose production) and impedes insulin signaling.
• Practical methods: 10‑minute guided breathing exercises, 15 min of yoga in the morning, or brief mindfulness practices can reduce sympathetic activity.
• Evidence cue: The article links to a 2017 Frontiers in Psychiatry review indicating that mindfulness reduces HbA1c by 0.3 % over six months.

7. Mindful Eating—Slow Down, Chew Thoroughly, and Listen to Satiety Signals

• Why it matters: Chewing more times (10–20) before swallowing increases the time the gut has to release satiety hormones (peptide YY, GLP‑1), helping prevent overeating.
• Practical habit: Put your fork down between bites, and pause to gauge fullness before the next mouthful. Dr. Sharma notes patients who practice mindful eating often report feeling full faster, even with smaller portions.

8. Limit Processed and Refined Foods

• Impact: Refined grains and added sugars spike insulin and increase caloric intake without providing nutrients.
• Alternative: Focus on whole foods—fresh produce, lean proteins, and unprocessed grains. The article includes a link to a Nutrients article (2019) that quantified how a diet high in processed foods was linked to a 45 % higher risk of developing type‑2 diabetes.

9. Use Magnesium‑Rich Foods

• Why magnesium? It’s a co‑factor in insulin receptor signaling and glucose metabolism.
• Foods to consider: Spinach, almonds, pumpkin seeds, beans, and dark chocolate. Dr. Sharma points to a 2021 Clinical Nutrition study where magnesium supplementation improved insulin sensitivity in pre‑diabetics.

10. Consider Time‑Restricted Eating or Intermittent Fasting (If Appropriate)

• Mechanism: Shortening the eating window can improve insulin sensitivity and promote autophagy—a cellular recycling process that boosts metabolic health.
• Caveat: Not suitable for everyone, especially those on insulin or certain medications. Dr. Sharma advises consulting a healthcare professional before starting any fasting regimen.

Putting It All Together

While each of the habits above can be beneficial individually, Dr. Sharma stresses that synergy is key. The article provides a simple template for a daily routine:

1. Morning: Water or warm lemon water; a protein‑rich, low‑GI breakfast; 10 min of stretching or yoga.
2. Mid‑day: Balanced lunch (half veggies, a quarter protein, a quarter whole grain); a brief walk.
3. Afternoon: Snack if hungry (fruit or nuts); a 5‑minute breathing exercise.
4. Evening: Light dinner (vegetables + lean protein); 30 min of brisk walking or a light workout; unwind with a calm activity (reading or meditation).
5. Night: Ensure 7–8 hours of sleep; avoid caffeine and heavy meals 3 hours before bed.

Dr. Sharma’s article also includes a quick reference table summarizing the daily targets (protein grams, fiber grams, physical activity minutes, and water volume) that can serve as a “checklist” for patients and caregivers.

Why This Matters

The Money‑Control piece doesn’t just offer anecdotal wisdom; it anchors each recommendation in contemporary research and links to further reading. For example, the article cites a 2017 Diabetes & Metabolism Journal meta‑analysis that found a 15 % reduction in fasting glucose with consistent moderate‑intensity exercise. It also points to a 2019 BMJ Open study demonstrating that a low‑carbohydrate, high‑protein diet lowered insulin resistance more than a low‑fat diet in obese adults.

These links provide the reader with an opportunity to verify claims, explore deeper mechanisms, and even find additional lifestyle tips tailored to specific medical conditions.

Bottom Line

Controlling blood sugar and boosting metabolism isn’t a matter of a single miracle pill or a drastic lifestyle overhaul. According to Apollo’s Dr. Anil Sharma, the most sustainable and scientifically validated approach is a collection of small, daily habits—balanced meals, adequate protein and fiber, consistent hydration, regular movement, good sleep, stress management, mindful eating, and limiting processed foods. When practiced consistently, these habits can lower HbA1c levels, improve insulin sensitivity, and reduce the risk of diabetes‑related complications.

For anyone grappling with pre‑diabetes or type 2 diabetes, adopting even a handful of these habits can make a tangible difference. The Money‑Control article offers an accessible, evidence‑based roadmap—complete with actionable tips, scientific links, and a supportive tone—that empowers patients to take control of their metabolic health one small step at a time.