Apollo doctor suggets 5 blood sugar-lowering daily activities and how much HbA1c could go down

Many people struggling with high HbA1c levels immediately turn to medication, but a small shift in daily routine can sometimes create results just as powerful. That’s exactly what Apollo neurologist Dr Sudhir Kumar highlighted in his latest post on X, where he broke down five lifestyle changes that are proven to lower HbA1c. His breakdown is simple, practical, and backed by research, making it easier for anyone to understand what actually moves the needle when it comes to blood sugar control.

Lose weight

Dr Sudhir Kumar began by stressing that losing 5 to 7 per cent of body weight is one of the most effective ways to lower HbA1c. He explained that this single intervention can reduce levels by 0.5 to 1 per cent, making it a strong starting point for anyone managing blood sugar issues.

Movement

He then pointed out the power of movement. A mix of 150 minutes of aerobic exercise each week, along with two to three strength training sessions, can help drop HbA1c by 0.6 to 0.9 per cent. According to him, this combination builds endurance, improves insulin sensitivity, and supports long-term metabolic health.

Low-carb diet

Diet came next on his list. Dr Kumar highlighted that choosing a low-carb or Mediterranean diet and cutting back on refined carbohydrates can lead to a reduction of 0.3 to 1 per cent. Adding fibre-rich foods, nuts, fish, and whole ingredients makes a noticeable difference in how the body manages glucose.

Time-restricted eating

Time-restricted eating also made the cut. He said maintaining a 10 to 12-hour eating window and avoiding late dinners can reduce HbA1c by 0.3 to 0.6 per cent. This approach supports better overnight glucose control and allows the body to reset its metabolic rhythm.

Increasing NEAT

Finally, Dr Kumar encouraged increasing daily activity through NEAT, which includes simple habits like walking more often, choosing the stairs, and taking a 10-minute walk after meals. Even these small movements can bring levels down by 0.2 to 0.4 per cent over time. Walking for just ten minutes after a meal might seem too small to matter, but your body treats it very differently. AIIMS-trained gastroenterologist Dr Saurabh Sethi explained that even a short post-meal walk can support digestion, steady blood sugar levels, and ease the load on your gut. This light movement is one of the simplest ways to activate NEAT — the everyday activity that quietly boosts metabolism and improves overall health.

Dr Kumar concluded that combining these lifestyle changes can lead to an overall HbA1c drop of 1 to 2 per cent, which is comparable to starting a diabetes medication. His message focused on awareness and consistency, showing how everyday choices can influence long-term health in a meaningful way.