We always seek expert-approved, easy-to-follow health measures to stay hale and hearty. As blood sugar continues to be a topic of heated discussion, we decided to ask doctors how to reduce blood sugar levels by at least 10 points effectively. Unmanaged blood sugar levels can lead to stroke, heart, kidney, and liver problems.
Good news: Lowering blood sugar by 10 points is possible with simple measures. For example, if your blood sugar is 180 mg/dL after a meal and you bring it down to 170 mg/dL, that 10-point drop may be small but can be beneficial in preventing complications.
Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel, Mumbai, advocated for brisk walking for about 20 minutes or any physical activity that helps to calm you down, release stress and anxiety, and allow the body to use insulin effectively. “Moreover, drinking a glass of water also helps flush excess sugar from the bloodstream. Avoid sugary snacks or drinks, and instead opt for a high-fibre, low-carb snack like a handful of nuts to manage your blood sugar levels,” said Dr Agarwal.
Focus on low-glycaemic-index foods like green vegetables, nuts, and seeds. These are digested slowly and will not cause a sharp rise in blood sugar levels, said Dr Manisha Arora, director of internal medicine at CK Birla Hospital in Delhi.
Deep breathing or light stretching can reduce stress hormones that raise blood sugar levels. “If you are on diabetes medication, take it as prescribed and avoid skipping doses. Always monitor your levels regularly to track changes,” said Dr. Agarwal.
Dr Srinivas Chary A, consultant in general medicine at Gleneagles Aware Hospital, LB Nagar, Hyderabad, said lowering your blood sugar by 10 points can often be achieved through simple, targeted actions, especially if you’re looking for short-term control.
Don’t skip meals (Photo: Getty Images/Thinkstock)
From a clinical standpoint, Dr Chary listed a few practical, evidence-based methods:
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A 10–15 minute walk: Doing light to moderate activity after meals activates muscle cells to use glucose for energy, effectively reducing blood sugar levels. Dr Arora also stressed the importance of regularly choosing sporting activities like badminton or padel.
Hydration: Dehydration can raise glucose concentration. Drinking a glass or two of water supports kidney function by flushing out excess sugar through urine.
Practice deep breathing: Stress triggers the release of cortisol, which can spike blood sugar. A few minutes of mindful breathing or meditation can help reduce stress and glucose levels.
Eat a small, nutritious protein-based snack: If your levels are climbing but you haven’t eaten in a while, a small protein-based snack (like a boiled egg or a handful of almonds) can help balance blood sugar by slowing glucose absorption
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Control portion size: Dr Arora recommends eating a full bowl or plate without a second or third serving.
Control stress: Stress levels can be managed by chanting, staying positive, recreational activities, building a social circle, gymming etc. “Find your stress buster,” said Dr Agarwal.
While these small adjustments may temporarily lower sugar levels, experts assert that long-term strategies such as a balanced diet, daily exercise, and regular check-ups are necessary for timely management. “So, follow the strategies and manage high blood sugar levels,” said Dr Agarwal.
These measures are not substitutes for prescribed treatment but can be safely used as short-term interventions. Always consult your physician before making changes to your diabetes management plan.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
