New Delhi: A diabetes specialist’s recent advice on lowering HbA1c, insulin levels, and blood sugar naturally within 90 days has sparked widespread discussion online. While the claim has attracted attention among people managing diabetes and insulin resistance, medical experts say many of the recommended lifestyle changes are supported by scientific evidence.
Diabetes specialist Dr Akshat Chadha recently shared a list of habits that could help improve blood sugar control, emphasizing sustainable lifestyle modifications such as regular exercise, post-meal walks, healthier food choices, improved sleep, and stress management.
Lifestyle Changes Can Significantly Improve Blood Sugar Control
According to Dr Rakesh Pandit, Senior Consultant and Head of Internal Medicine at Aakash Healthcare, several lifestyle interventions have been proven to improve Type 2 diabetes management.
“Weight loss, regular exercise, quality sleep, stress reduction, and healthy eating patterns are all strongly backed by scientific research for improving blood sugar control,” Dr Pandit explained.
He added that walking after meals and reducing the consumption of processed foods are also supported by medical evidence and can contribute to better glucose management.
Can HbA1c Improve Within 90 Days?
Medical experts say the answer is yes—for many individuals.
Dr Pandit explained that HbA1c reflects the average blood glucose level over approximately three months, making measurable improvements possible within a 90-day period.
“It is medically proven that newly diagnosed patients and overweight individuals can experience significant improvements in HbA1c, insulin sensitivity, and blood sugar levels within three months when they adopt healthier lifestyle habits,” he said.
However, he cautioned that people with long-standing diabetes or significant pancreatic damage may still require medication despite making positive lifestyle changes.
Why Post-Meal Walks Are Effective
One of the most widely recommended habits for diabetes management is walking after meals.
According to Dr Pandit, muscles use glucose during physical activity, helping lower post-meal blood sugar spikes.
Research suggests that taking a walk within 10 to 30 minutes after eating can provide maximum glucose-lowering benefits.
“Even a brisk 10 to 15-minute walk after a meal can significantly reduce blood sugar spikes. The goal is consistent movement rather than intense exercise,” he noted.
Can Exercise Be as Effective as Diabetes Medication?
The comparison between exercise and medications such as metformin often generates debate among diabetes patients.
Dr Pandit said lifestyle interventions can sometimes match or even exceed the benefits of medication in certain cases, particularly when combined with weight loss.
Physical activity improves insulin sensitivity, a mechanism similar to how metformin helps reduce insulin resistance.
However, he stressed that diabetes treatment should not be oversimplified.
“Many patients require both lifestyle modification and medication to achieve optimal long-term blood sugar control,” he said.
What About Gut Health and Vitamin Deficiencies?
Emerging research continues to explore the relationship between gut health and metabolic disorders, including diabetes.
While early findings appear promising, experts say the evidence is still evolving.
Dr Pandit also noted that deficiencies in Vitamin D and Vitamin B12 may influence overall metabolic health but are not considered primary causes of diabetes.
“Low levels of these vitamins may contribute to metabolic issues, but they are not direct causes of diabetes,” he explained.
Key Habits That May Help Lower HbA1c Naturally
Health experts recommend the following lifestyle practices to support healthy blood sugar levels:
- Maintain a healthy body weight
- Exercise regularly
- Take short walks after meals
- Reduce processed and sugary foods
- Improve sleep quality
- Manage stress effectively
- Follow a balanced, nutrient-rich diet
- Monitor blood sugar levels regularly
- Consult a healthcare professional before making major changes
Experts emphasize that sustainable lifestyle changes, combined with proper medical guidance, remain one of the most effective strategies for improving diabetes management and reducing long-term health risks.
Disclaimer: This article is for informational purposes only and is based on expert opinions. Individuals should consult a qualified healthcare professional before making changes to their diet, exercise routine, or diabetes treatment plan.
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