Struggling with blood sugar spikes? The secret might be simpler than you think. A Taiwanese nutritionist reveals that by tweaking four key daily habits, you can not only manage your glucose levels but potentially add around four extra years to your life.

Citing guidelines from diabetes education associations, Nutritionist Grace Yang emphasizes how our 24-hour routines are crucial for managing Type 2 diabetes:

1. Break Up Your Sit-a-Thon
Limit long periods of sitting. For every 30 minutes of sitting, take a short break—walk around briefly, stretch, or do some resistance exercises. This helps boost your blood sugar metabolism.

2. Step It Up
Add just 500 more steps to your day, and you could lower your cardiovascular disease risk by 2-9%. Better yet, a daily brisk walk of 5-6 minutes is linked to a potential lifespan extension of about four years.

3. Prioritize Consistent Sleep
Aim for regular, uninterrupted sleep—even on weekends. Both too much and too little sleep (more than 8 hours or less than 6) can disrupt blood sugar control. Poor sleep quality directly worsens glucose management. Night owls tend to have poorer blood sugar metabolism compared to early birds, who generally face lower risks.

4. Move More, Move Smart
Aim for over 150 minutes of moderate-intensity exercise per week (like brisk walking), spread across at least 3 days, in sessions of 10 minutes or more. Just 30+ minutes weekly can boost metabolism. Additionally, include muscle-strengthening, flexibility, and balance activities (like yoga or tai chi) at least twice a week. “Frailty is a common sign of aging in people with Type 2 diabetes,” especially with muscle loss in midlife. Starting strength training early—using resistance equipment—can improve insulin sensitivity and blood sugar control.

24小時控制血糖！營養師籲循4項日常行為下手　解決血糖兼延壽4年

不少人面對血糖飆升問題，其實只要改善日常行為，就有助控制血糖。台灣1名營養師指出從24小時4項身體行為下手，不但解決血糖問題，而且延長大約4年壽命。

營養師楊斯涵在其facebook，引用糖尿病衛教協會指引，指出24小時身體行為對第2型糖尿病非常重要︰

1. 中斷久坐

限制久坐時間，每坐超過30分鐘就要中斷1次，例如短暫步行或伸展、進行阻力運動，有助改善血糖代謝。

2. 多步行

每日多走500步，降低2%至9%心血管疾病，每天快走5至6分鐘，相當於延長大約4年的壽命。

3. 睡眠

即使在周末，也要追求一致和不中斷的睡眠，睡得太久或太短都會影響血糖控制，不應超過8小時或少於6小時，睡眠質素差，會導致血糖控制同樣變差，另外，晚睡型人士比較容易有較差的血糖代謝，相反早睡早起的人則風險較低。

4. 多做運動

鼓勵每周進行超過150分鐘的中等強度運動，例如快速步行，可以分散在每周至少3日，每次至少10分鐘，每周30分鐘以上的中等強度運動有助代謝改善，另外，至少每周2次進行增強肌力、柔軟度和平衡的活動。

此外，「虛弱是第2型糖尿病患者常見的老化表現之一」，特別是中年人士出現體能下降、肌肉流失等情況，建議盡早開始進行肌力訓練。使用器材進行阻力訓練，可以提升胰島素敏感性，改善血糖，瑜珈和太極也能促進柔軟與平衡。

原文網址: 24小時控制血糖！營養師籲循4項日常行為下手　解決血糖兼延壽4年 | 香港01 https://www.hk01.com/article/60237092?utm_source=01articlecopy&utm_medium=referral