As diabetes continues to rise globally, affecting individuals across all age groups, many people focus primarily on removing refined sugar from their diets. However, there are several overlooked lifestyle factors that can significantly impact blood glucose levels. Nutritionist Pooja Makhija recently shared valuable insights on Instagram, highlighting the hidden triggers that can spike blood sugar, even when refined sugar is avoided.
In a video, Pooja addresses the common concern of individuals who eliminate sugar but still face elevated blood glucose levels. She emphasizes that factors beyond diet, such as sleep quality, stress, gut health, physical activity, and meal timing, all contribute to managing blood sugar.
Key Factors Impacting Blood Sugar Levels
Sleep Quality
Pooja stresses the importance of sleep in regulating blood sugar. “One night of poor sleep can lead to increased insulin resistance the following day, disrupting your body’s ability to process glucose,” she explains. This resistance can raise blood sugar levels, heightening the risk of developing type 2 diabetes. She advises getting at least eight hours of restful sleep to improve overall health and metabolism.
Chronic Stress
Stress can also play a pivotal role in blood sugar regulation. According to Pooja, prolonged stress raises cortisol levels, which in turn can elevate blood sugar levels. This can lead to insulin resistance even in the absence of dietary sugar. To manage stress, she recommends practices such as meditation, deep breathing exercises, or taking short walks after meals to help lower cortisol and stabilize glucose.
Gut Health
The health of the gut microbiome is crucial for insulin sensitivity. “A healthy gut can help prevent blood sugar spikes by producing beneficial short-chain fatty acids like Butyrate, which improve insulin sensitivity and reduce inflammation,” Pooja explains. On the contrary, an unhealthy gut, often caused by poor dietary choices, can hinder this process, leading to higher blood sugar. Pooja advises focusing on a diet rich in fiber, protein, and healthy fats to support gut health and prevent glucose imbalances.
Physical Activity
Regular physical movement is essential for regulating blood sugar. Pooja notes that if you’re sedentary, your muscles won’t effectively utilize glucose, causing blood sugar levels to remain high. “To manage your blood sugar, you need to stay active,” she states. Strength training, in particular, can enhance glucose utilization, and a simple 10-minute walk after meals can significantly reduce post-meal blood sugar levels.
Meal Timing
The timing and size of your meals also influence blood sugar management. Pooja cautions against long gaps between meals, as they often lead to overeating, which can spike blood sugar. “Eating smaller meals at regular intervals helps maintain stable blood sugar levels,” she recommends.
By incorporating these small but impactful changes into daily routines, individuals can improve their blood sugar control and lower the risk of developing more severe metabolic conditions. As Pooja concludes, “Pre-diabetes isn’t just about avoiding sugar; it’s about how your body processes energy.”
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