Type 2 diabetes is no longer just a health condition; it’s a daily challenge that millions are learning to live with. While medications play a role, the real game-changer lies in lifestyle. A Hyderabad-based neurologist, Dr. Sudhir Kumar, a CMC Vellore graduate, recently took to X to share five evidence-based strategies that go far beyond pills. His advice? Master the basics of food, movement, rest, and self-awareness — the pillars that truly keep blood sugar in check.
1. Rethink your plate
Food is medicine, but only if chosen wisely. Dr. Kumar recommends focusing on low-glycemic foods like legumes, whole grains, vegetables, and lean proteins. A dash of healthy fats adds balance, while refined carbs, sugary drinks, and processed snacks only push blood sugar into dangerous spikes. Portion control, he stresses, is just as important as food choice.
2. Move with intent
Exercise isn’t optional — it’s essential. At least 150 minutes of moderate aerobic activity a week, be it brisk walking, cycling, or swimming, helps the body use insulin more effectively. To strengthen the effect, he suggests adding resistance training two to three times a week. Building muscle makes glucose uptake smoother and steadier.
3. Manage weight mindfully
Even a modest weight loss of 5–10 per cent can transform glycemic control. Instead of chasing extreme diets, Dr. Kumar highlights gradual, sustainable changes. The focus should be on building habits that last, not quick fixes that collapse.
4. Prioritise sleep and calm
Blood sugar doesn’t just depend on what you eat — it also listens to how you sleep and manage stress. Chronic stress and poor sleep elevate cortisol, a hormone that pushes blood glucose higher. Dr. Kumar urges aiming for 7–8 hours of quality rest and adopting relaxation tools like yoga, meditation, or breathing exercises.
5. Track to adapt
The final step is awareness. Frequent self-monitoring of blood glucose, whether through a glucometer or a continuous glucose monitor, helps spot patterns and triggers. Pairing this with logging meals, exercise, and sleep gives you the power to adjust before things spiral out of control.
Dr Sudhir Kumar's word of caution
While these five lifestyle hacks are powerful, Dr. Kumar adds a gentle reminder — this advice is general in nature. Each person’s body responds differently, and medical guidance should always be personalised. He recommends discussing these strategies with your physician, nutritionist, or fitness trainer to build a plan that works for you.
1. Rethink your plate
Food is medicine, but only if chosen wisely. Dr. Kumar recommends focusing on low-glycemic foods like legumes, whole grains, vegetables, and lean proteins. A dash of healthy fats adds balance, while refined carbs, sugary drinks, and processed snacks only push blood sugar into dangerous spikes. Portion control, he stresses, is just as important as food choice.
2. Move with intent
Exercise isn’t optional — it’s essential. At least 150 minutes of moderate aerobic activity a week, be it brisk walking, cycling, or swimming, helps the body use insulin more effectively. To strengthen the effect, he suggests adding resistance training two to three times a week. Building muscle makes glucose uptake smoother and steadier.
3. Manage weight mindfully
Even a modest weight loss of 5–10 per cent can transform glycemic control. Instead of chasing extreme diets, Dr. Kumar highlights gradual, sustainable changes. The focus should be on building habits that last, not quick fixes that collapse.
4. Prioritise sleep and calm
Blood sugar doesn’t just depend on what you eat — it also listens to how you sleep and manage stress. Chronic stress and poor sleep elevate cortisol, a hormone that pushes blood glucose higher. Dr. Kumar urges aiming for 7–8 hours of quality rest and adopting relaxation tools like yoga, meditation, or breathing exercises.
✅Five most effective, evidence-based strategies for glycemic control in Type 2 diabetes (beyond medications):
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) August 20, 2025
1. Balanced Diet & Portion Control
▶️Focus on low-glycemic index foods, high fiber (vegetables, legumes, whole grains), lean proteins, and healthy fats.
▶️Limit…
5. Track to adapt
The final step is awareness. Frequent self-monitoring of blood glucose, whether through a glucometer or a continuous glucose monitor, helps spot patterns and triggers. Pairing this with logging meals, exercise, and sleep gives you the power to adjust before things spiral out of control.
Dr Sudhir Kumar's word of caution
While these five lifestyle hacks are powerful, Dr. Kumar adds a gentle reminder — this advice is general in nature. Each person’s body responds differently, and medical guidance should always be personalised. He recommends discussing these strategies with your physician, nutritionist, or fitness trainer to build a plan that works for you.
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