World Diabetes Day 2025: 5 Everyday Habits For Seniors To Maintain Healthy Sugar Levels

A study published in 2023 by The Lancet estimated that 101 million people in India, or 11.4 per cent of the population, are living with diabetes. A survey commissioned by the health ministry also found that 136 million people, or 15.3 percent of the population, may be living with pre-diabetes.

Type 2 diabetes remains the most common form, wherein people experience high blood sugar because they are unable to make enough insulin or respond to it properly. With such high numbers, it becomes important for seniors to incorporate smart daily habits that support sugar control.

1. Light Activity Through The Day

Prolonged sitting can slow down glucose use. Light activity once a day, stretching every few hours, walking during calls, or climbing a few stairs, helps muscles to efficiently take up sugar. Seniors who prefer easy exercises can try bodyweight exercises or simple yoga movements, like Marjariasana (Cat-Cow Pose)​, Balasana (Child's Pose), Mandukasana (Frog Pose), etc. The goal is to avoid long inactive periods, rather than focusing on long workouts. Regular activities also help in maintaining mobility and balance.

2. Balanced Meals Support Blood Sugar Without Overcomplicating Diets

Small changes in daily meals work better for seniors than an overall change in diet. Foods containing fibre and protein slow the absorption of sugar and help avoid sudden ups and downs. A bowl of salad before meals, taking whole grains, and dividing heavy meals into two lighter ones will make the sugar readings more stable. Paneer, lentils, fish, eggs-all these provide sustained protein, and vegetables improve digestion and insulin response.

Hydration is also very important, as mild dehydration can shift the readings, especially in hot or humid weather. Continuous Glucose Monitors (CGMs) can also be used to track sugar levels at your will. These devices stick to your body and provide continuous, real-time glucose readings.

3. Sleep Patterns Affect Hormones That Control Sugar

Poor sleep alters hormones that support glucose regulation. A regular sleep pattern helps avoid morning spikes in blood sugar and controls it better throughout the day. Avoid heavy dinners late at night, reduce screentime before bedtime, and keep your bedroom dimly lit and cool for easy sleeping. Light stretching before bed or warm drinks, such as milk, may also be helpful.

If you face trouble falling asleep, getting a white noise device might be considered. These devices help falling asleep by masking the distracting background sounds with consistent soundscapes, preventing our brain from sudden awaking, commonly caused by a hypnic jerk.

Even small improvements in sleep quality tend to show up in daily checks over time.

4. Routine Health Checks Catch Early Changes

Quarterly tests for HbA1c, kidney function, and cholesterol provide a clearer view of long-term health. Many seniors postpone these tests because they don't feel "unhealthy", although changes linked to diabetes progress in silence.

A simple, weekly sugar log may help spot patterns without adding stress. Regular monitoring decreases the risk of complications related to the eyes, nerves, or kidneys.

5. Stress Management Keeps The Hormonal Balance Steady

Stress increases cortisol, a hormone that can heighten sugar levels. Most seniors have various reasons to be stressed about their health, finances, or family issues.

Simple relaxation techniques can be very helpful. The most common are reading, gardening, listening to music, and short walks. Even simple breathing exercises will work wonders for the body. Consistency is more important than duration, so even small daily habits are effective.

Respiratory Problems Can Affect Sugar Levels Much More Than You Think

Taking the case of respiratory health has become very relevant now, as the current AQI of Delhi is 393, according to the Indian Institute of Tropical Meteorology, Pune. Polluted air triggers inflammation, thereby inhibiting proper glucose management. Seniors experiencing asthma, chronic bronchitis, or recurrent infections usually experience transient increases in sugar levels during flare-ups.

Avoiding polluted areas, protection with masks on days when pollution is high, adequate aeration of indoor spaces, and cleanliness in living areas reduce flare-ups. You may consider buying an air purifier. Proper use of prescribed inhalers and taking flu and pneumonia vaccinations annually add to the protection.

A gradual approach is often better than fast adjustments. Gradual changes repeated daily are more likely to provide better results than sudden, strict routines.