Managing blood sugar levels is not limited to medications alone. According to Dr. Arun Karthik, a well-known sugar doctor in Coimbatore, long-term blood sugar control depends heavily on daily lifestyle habits. Small, consistent actions related to eating patterns, physical activity, mental wellness, and sleep can make a significant difference in preventing sugar levels from rising and reducing diabetes-related complications. Lifestyle changes — including a healthy diet and regular activity — can reduce the risk of developing type 2 diabetes by about 31 percent.
In this blog, we elaborate on the five essential habits shared by Dr. Arun Karthik that help diabetic patients and high-risk individuals maintain better glucose control and improve overall cardiovascular health.
1. Eat Dinner Early: Give Your Body Time to Heal
One of the most important yet commonly ignored habits is eating dinner early, ideally between 6:00 and 7:00 p.m. Dr. Arun Karthik emphasizes that late-night eating places unnecessary stress on the digestive system and leads to higher post-meal blood sugar spikes.
When you eat late, your body has limited time to burn glucose before sleep. As a result, sugar remains in the bloodstream for longer hours, contributing to insulin resistance. Early dinners allow the body to:
- Improve insulin sensitivity
- Reduce nighttime glucose spikes
- Support better digestion and metabolism
- Promote fat burning instead of sugar storage
For diabetic patients, especially those seeking long-term control through a Diabetic Centre in Coimbatore, adjusting meal timing can be as impactful as diet quality itself.
2. Prioritise 6–8 Hours of Quality Sleep
Sleep is a powerful but underrated factor in blood sugar regulation. Dr. Arun Karthik highlights that sleep deprivation directly affects metabolic health and hormone balance.
When you sleep less than six hours regularly:
- Cortisol (stress hormone) increases
- Insulin becomes less effective
- Morning fasting sugar levels rise
- Cravings for unhealthy foods increase
Adequate sleep—between 6 and 8 hours daily—helps stabilize blood glucose, improves insulin response, and supports heart health. It also allows the body to repair tissues and regulate hormones that control hunger and energy use.
Maintaining a consistent sleep schedule, combined with early dinners, creates a natural rhythm that supports better sugar control without additional strain on the body.
3. Engage in At Least One Hour of Physical Activity Daily
According to Dr. Arun Karthik, physical activity is the strongest natural medicine for controlling blood sugar. He recommends at least one hour of daily activity, which does not necessarily mean intense workouts or gym routines.
Regular movement helps by:
- Strengthening muscles, which absorb glucose more efficiently
- Lowering insulin resistance
- Improving circulation and heart health
- Reducing abdominal fat linked to diabetes
Activities such as brisk walking, stretching, yoga, or light strength exercises are sufficient when done consistently. Muscles act as natural glucose reservoirs, and the more active they are, the better your sugar levels remain controlled.
Patients consulting a Best Diabetes Doctor in Coimbatore are often advised that consistency in movement matters more than intensity. Daily activity keeps sugar levels stable and reduces long-term dependency on higher medication doses.
4. Practice Meditation and Stress Management
Stress plays a silent but powerful role in increasing blood sugar levels. Dr. Arun Karthik explains that chronic stress disrupts hormonal balance, leading to elevated cortisol levels, which directly raise blood glucose and blood pressure.
Meditation and stress-reduction techniques help:
- Calm the nervous system
- Balance hormones affecting sugar and blood pressure
- Improve heart health
- Enhance emotional resilience in diabetic patients
Simple practices such as deep breathing, mindfulness, or quiet sitting for 10–15 minutes daily can significantly reduce stress-related sugar fluctuations. Mental calmness supports physical healing and improves treatment outcomes for people living with diabetes.
Managing stress is especially important for working professionals and elderly patients, where emotional pressure often reflects directly in lab reports.
5. Use Positive Health Affirmations to Build Consistency
The final habit shared by Dr. Arun Karthik focuses on mindset and self-discipline. Positive health affirmations may seem simple, but they play a crucial role in reinforcing healthy routines.
Repeating affirmations such as:
- “I am taking care of my health every day”
- “My body is becoming stronger and healthier”
- “I am in control of my sugar levels”
helps create mental alignment with physical actions. A positive mindset increases adherence to habits like early dinners, exercise, and meditation.
For diabetic patients, consistency is key. Affirmations help reduce fear, improve motivation, and maintain long-term commitment to lifestyle changes, especially when progress feels slow.
A Holistic Approach to Preventing Sugar Increase
Dr. Arun Karthik’s approach highlights that diabetes prevention and control are holistic, not isolated to food or medication alone. By aligning daily routines with the body’s natural rhythms, patients can significantly reduce sugar fluctuations and improve cardiovascular vitality.
These five habits—early dinners, quality sleep, daily activity, stress management, and positive affirmations—work together to:
- Improve insulin sensitivity
- Reduce glucose spikes
- Support heart health
- Enhance overall quality of life
For individuals seeking structured guidance from a trusted Diabetic Centre in Coimbatore, adopting these habits alongside medical supervision can lead to sustainable and long-term results.
Also Read: 5 tips to bring down your blood sugar quickly
Diabetes management is a lifelong journey, but it does not have to be overwhelming. As explained by Dr. Arun Karthik, small, intentional lifestyle changes practiced daily can prevent sugar levels from increasing and protect vital organs over time.
Rather than focusing only on numbers, focusing on habits creates lasting health. With discipline, awareness, and the right guidance from a Best Diabetes Doctor in Coimbatore, diabetic patients can lead active, balanced, and healthier lives.