In everyday life, reducing sedentary time and more frequent interruptions in sedentary behaviour is associated with better glucose control. Making a small adjustment to daily routine, such as setting a timer for a prompt to stand up and stretch every hour, incorporating desk exercises like leg lifts, seated marches, and torso twists can make a significant difference in metabolic health.

Ascending and descending stairs, a workout, performed for two 3-minute sessions 60 and 120 minutes post-meal, significantly improves glucose control. Unlike walking, stairs engage the entire body, burning more calories and providing a quick warm-up. Short, intense stair climbing followed by a slow descent—a unique regimen for enhanced fitness.

Prolonged release of stress hormones, cortisol and epinephrine, due to chronic stress, are linked to insulin resistance, overeating, fatigue and low energy levels. Embrace self-care through practices like meditation, regular exercise, communicating and sharing thoughts with others, optimal sleep and nutritious diet, and more.

Poor sleep can boost daytime hunger, elevating Ghrelin levels (Hunger hormone), and suppressing Leptin (Satiety hormone), potentially leading to overeating. Sleep deprivation and late bedtime routines triggers inflammation causing higher post-meal blood glucose and impaired sugar control. Ensuring 7-8 hours of consistent, quality sleep is a key in preventing diseases like Diabetes, Obesity-all linked to metabolic dysfunction.

Aligning meal and snack times with intake of macro and micro nutrient rich diet helps stabilize blood sugar, control cravings, and provide sustained energy. It also helps in effective weight management. While Irregular meal patterns can impact metabolism and disrupt the body's internal circadian clock, potentially contributing to chronic conditions such as cardiovascular disease and Diabetes.

References:

• Stair climbing–descending exercise following meals improves 24-hour glucose excursions in people with type 2 diabetes
• Poor quality of sleep and falling asleep later are associated with poorer control of blood sugar after meals
• The associations of sedentary time and breaks in sedentary time with 24-hour glycaemic control in type 2 diabetes
• Continuous Glucose Monitoring As a Behaviour Modification Tool