According to doctor Yano Hiroyuki, who treats over 3,000 diabetic patients annually in Japan, changing one's entire lifestyle at once is often not feasible. Instead, focusing on one small habit daily—from eating and exercising to resting—can effectively control blood sugar levels.
Here is the 7-day schedule recommended by doctor Yano Hiroyuki:
monday: 10 abdominal breaths before breakfast
The start of the week often brings fatigue and poor concentration. Instead of relying on coffee or energy drinks to stay alert, cultivate a relaxed mindset and take a few minutes for deep breathing before breakfast.
How to do it: Inhale deeply through your nose for 5 seconds, allowing your abdomen to expand, then slowly exhale through your mouth for 5 seconds. Repeating this action 10 times helps relax the body and reduce stress, an indirect factor contributing to blood sugar fluctuations.
tuesday: change eating order, finish dinner before 8 PM
When work pressure rises, adjusting the order of nutrient intake helps control post-meal blood sugar. The rule is to eat protein first, then vegetables, and finally carbohydrates.
Doctor Yano Hiroyuki suggests increasing cruciferous vegetables, such as broccoli, to support blood sugar stability and protect cardiovascular health. Dinner should reduce carbohydrate intake, be chewed thoroughly and slowly, and be completed before 8 PM.
wednesday: light exercise 15 minutes after eating
Midweek is the busiest time for workers. The doctor recommends taking 5 minutes for stretching exercises within 15 minutes after a meal. Gentle movement at this time helps muscles use glucose more efficiently, preventing blood sugar spikes.
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The expert recommends taking 5 minutes for stretching exercises within 15 minutes after a meal. Photo: Nguyen Dong
thursday: switch snacks to dark chocolate
If you have a habit of snacking as the weekend approaches, replace sugary sweets with healthy options such as nutritious nuts or chocolate with a cacao content of 70% or more. This type of chocolate is low in sugar, rich in antioxidants, satisfying cravings without negatively affecting blood sugar.
friday: drink one tablespoon of apple cider vinegar before a dinner party
Fridays often feature gatherings and parties. Before a rich meal, you can drink one tablespoon of apple cider vinegar to aid digestion and reduce the rate of sugar absorption. At the party, if consuming alcoholic beverages, prioritize low-sugar distilled spirits like whisky or shochu, and avoid beer.
saturday: relax in a bath
The weekend offers an opportunity to relieve stress, which helps balance hormones and naturally lower blood sugar. Doctor Yano Hiroyuki suggests taking a warm bath to relax the mind. However, avoid soaking for too long and ensure the water temperature does not exceed 40 degrees C to prevent cardiovascular strain.
sunday: eat dinner early and do not lie down immediately
To prepare for the upcoming work week, you should rest early. Dinner should be completed before 8 PM. Absolutely do not go to bed immediately after eating, as this habit reduces insulin secretion, leading to greater glucose accumulation in the bloodstream.
According to doctor Yano Hiroyuki, consistently maintaining these small adjustments over the 7-day cycle can enable individuals at high risk to effectively control blood sugar and prevent the progression of diabetes.
My Y (According to Yahoo TW)
