A sweet tooth can cause you much more than just a sugar rush. It could make you pre-diabetic or even lead to the diagnosis of diabetes. According to the Centers for Disease Control and Prevention, more than 18,000 young people have type 1 diabetes and more than 5,000 have type 2 diabetes.

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With the rise of café culture and binge eating, more and more adults are toying with the line of diabetes diagnosis and most of them are not even aware of the same.

In a video going viral on social media, a person named Rahul Lalchandani who goes by the username, ‘therahulroutine’ shared how he reduced his HbA1x from 6.1 to 5.4 in 2018 with the help of some lifestyle changes whose first step was an easy-to-do exercise that could be done sitting anywhere.

“At the age of 26, I did a random blood test and I found that I had elevated sugar levels. I made it a project to fix it,” began Lalchandani.

He went on to share one hack that his nutritionist shared with him which was very easy to implement and is effective for anyone who is pre-diabetic or even diabetic.

“Most diabetologists will tell you to go for a walk after your meals to control your sugar spikes. I was in a very hectic job at that point and I told my doctor that I can’t go for a walk every time.

She said just do this one exercise while you are sitting in the office,” he said.

“She told me to take out 10 minutes to do calf raises while sitting in the office after my meals and it worked!”

He added how he researched more about the effectiveness of calf exercises in tackling diabetes. “It turns out doing calf raises activates the soleus muscles in the calves which can lower the sugar up to 52%,” he explained.

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Are calf exercises really effective in lowering sugar spikes?

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As per a

published in the National Library of Medicine, which was also cited in the viral video, the soleus muscle in the calves is capable of raising and sustaining for hours the local rate of oxidative metabolism to high levels.

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Thus, it improves systemic metabolic regulation and glucose regulation.

Another

published in ScienceDirect stated that doing simple resistance activities such as calf raises for 3 minutes, every 30 minutes over 8 hours decreased postprandial glucose increase.

What engaging the soleus muscles does is it makes the cells more responsive to insulin and improves glucose uptake. Their movement also ensures the flow of glucose and oxygen throughout the body, thus promoting better blood sugar regulation.

Thus, calf raises can be one of the efforts you need to take to control your post-meal sugar spikes.

Social media reactions

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Many people in the comments agreed with the man’s advice adding how diabetic people they know follow and do the exercise.

“Yes it works like amazing I had gestational diabetes at that time if I just had a little meal then the sugar levels spikes like any thing then I found this exercise and then my sugar levels came to normal” wrote a person on Instagram.

“I am highly diabetic. Thanks Rahul for sharing this. I have no time to resume running or walking, but can try this..” wrote another.

“My father does this 😍😍. But i never knew it was for this reason” added another user.

For people with diabetes, keeping blood sugar levels under control is very important. Most people try to eat healthy meals, avoid sugar, and follow a balanced diet. But sometimes, even healthy food can cause sugar spikes, if eaten in the wrong order. Actor Samantha Ruth Prabhu recently opened up about her experience with managing blood sugar levels and the surprising trick that worked for her. In a recent media interaction, she shared how changing the order in which she ate her food helped reduce her blood sugar spikes, even though her meals were healthy.

Samantha explained that she had been tracking her glucose levels with a continuous glucose monitor. She noticed that even after eating clean, healthy and balanced meals, her blood sugar would sometimes spike suddenly.

“I was wearing a glucose monitor just to check my spikes, and I realised that even though my meal was extremely healthy, there were some unusual spikes,” she said. “So I started eating my vegetables first, protein second, and carbs last, and it really helped reduce the spikes,” she further added.

This method is known as food sequencing, and it’s now gaining popularity among people with diabetes and those trying to manage blood sugar levels.

What is food sequencing?

Food sequencing is a simple eating technique where you eat different types of food in a certain order. Experts suggest starting your meal with fibre-rich vegetables, then eating protein or healthy fats, and finishing with carbohydrates like rice or bread.

According to researchers from UCLA Health, eating fibrous and protein-rich foods first slows down digestion and helps the body absorb sugar more gradually. This leads to fewer sugar spikes after meals.

Why does the order of food matter?

After we eat, our blood sugar naturally rises. But if it rises too quickly, especially after eating refined carbohydrates like white rice or sweets, it can lead to health issues like type 2 diabetes over time.

On the other hand, eating vegetables and proteins first slows digestion, so sugar enters the blood more slowly. This keeps blood sugar levels more stable.

A 2022 study found that people with type 2 diabetes who followed this method had better long-term blood sugar control than those who didn’t. Their HbA1C levels (a measure of average blood sugar) were lower over five years.

Other benefits of food sequencing

Helps you feel full Eating protein before carbs boosts the hormone GLP-1, which helps you feel full longer and prevents overeating. Manages weight Feeling full helps reduce snacking and supports weight control, important for people with diabetes. Lowers inflammation High sugar levels can cause inflammation in the body. Food sequencing helps reduce this by limiting sharp sugar spikes. Better digestion and energy Slower digestion can lead to more stable energy levels and prevent feeling tired after meals.

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Simple tips to try food sequencing

Start meals with vegetables like spinach, carrots, or okra.

Follow with protein such as eggs, dal, chicken, tofu, or paneer.

Finish with carbs—preferably whole grains like brown rice or millet.

Avoid sugary drinks with meals.

Choose lean proteins or plant-based options over red meat to reduce inflammation.

For people living with diabetes or anyone looking to manage blood sugar better, food sequencing is a simple, effective strategy. However, always check with a doctor or dietitian before making any major diet changes.

Keeping the brain in the best shape is crucial for overall health and wellness. In today’s time, where many are overwhelmed with work and personal responsibilities, being forgetful and losing focus has become increasingly common.

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Dr. Arun L. Naik, a leading neurosurgeon trained at All India Institute of Medical Sciences (AIIMS), New Delhi, has now shared some science-backed tips to stay sharp and focused, all the time.

The neurosurgeon says that the key to sharper memory and improved focus lies in one powerful neurotransmitter, acetylcholine. Let’s find out more…

What is acetylcholine

Acetylcholine is a neurotransmitter that acts as a communication bridge between neurons.

It acts as a chemical messenger that transmits signals between nerve cells and from nerves to muscles. From voluntary muscle movement to complex brain functions such as memory and attention, this neurotransmitter influences nearly every part of the nervous system. Low acetylcholine levels can lead to forgetfulness, difficulty concentrating, and even muscle weakness.

Conditions like Alzheimer’s disease are linked to acetylcholine deficits. “As we age, acetylcholine levels can decline, particularly in neurodegenerative conditions like Alzheimer’s disease, where the cholinergic system is one of the first to deteriorate. This has led to the use of acetylcholinesterase inhibitors (like donepezil) in treatment, aimed at increasing available acetylcholine in the brain,” the surgeon wrote in a

shared on Instagram.

Poll Which approach do you believe is more effective for boosting brain health? Acetylcholine-rich foods Lifestyle habits like sleep & mindfulness

The key is to boost acetylcholine to enhance cognitive performance and mental clarity. The neurosurgeon has shared some tips on how simple lifestyle changes and dietary choices can help you maintain healthy levels without medication. Let’s take a look.

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How to naturally boost acetylcholine

Certain lifestyle changes can help boost acetylcholine. Dr. Naik has suggested making the following changes.

Adequate sleep: It is important to prioritize sleep. A good night’s rest can help the brain produce acetylcholine. Aim for at least 7–8 hours of quality sleep every night.

Mental stimulation: To keep the brain sharp, it is important to challenge it. Engage the brain with activities like puzzles, chess, or reading, which strengthen neural connections and support acetylcholine activity. Learning a new skill, like playing an instrument, can also help

Mindfulness: Managing stress is important to keep the brain healthy, as chronic stress depletes acetylcholine. Practicing mindfulness techniques, such as meditation, yoga, or deep breathing. Such practices can lower stress hormones and protect the brain’s neurotransmitter balance.

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What are acetylcholine-rich foods

Diet plays a pivotal role in acetylcholine production. Choline, a nutrient found in certain foods, is the building block for this neurotransmitter. The neurosurgeon has recommended adding these acetylcholine-friendly foods into your diet.

Eggs: Egg yolks are great source of choline. A single egg provides about 169 mg of choline. This means eating just 2 eggs per day covers 61% of the DV.

Nuts and seeds: Eating almonds and flaxseeds can help. Have a small handful of these nuts regularly

Fatty fish: Good news for pescatarians. Salmon and other fatty fish are good for the brain. These fish provide omega-3 fatty acids, which enhance acetylcholine function and reduce brain inflammation. Aim for two servings per week.

Leafy greens: Eat your greens. Spinach and kale are loaded with nutrients that support the production of the neurotransmitter. These greens also provide antioxidants that protect brain cells.

NB: This information is based on internet research and is intended for general knowledge only. It should not be considered a substitute for professional medical advice.

From strengthening immunity to enhancing brainpower, every aspect of our health is influenced by what we eat. That’s why adopting healthy eating habits is essential—especially when it comes to supporting cognitive function.

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According to Sadhguru, including certain foods in your daily diet can significantly boost brain health. In his YouTube video titled

, he shares how these specific foods can sharpen the mind and help pave the way for a brighter, more focused future.

Fruits

According to Sadhguru, fruits can do miraculous things to the body. Sufficient fruits can do great things to the system. And if you go on a total fruit diet, the stomach will feel empty within two hours of time, so you might get addicted to honing on high energy and an empty stomach; this is the time your brain works best.

“So, if you want to use your brainpower or even physically, this is the time,” he adds.

Honey

As per Sadhguru, it is the only substance found on the planet whose chemical composition is very similar to that of human blood. Daily consumption of honey can do a lot for your health, especially for people with excess mucus problems. It is good for the heart and brain, keeps the mind alert, and is highly energetic. As per Sadhguru, it is good for growing kids, and when consumed with ash gourd juice, it makes for a brilliant diet for kids.

The combination helps develop intellectual capabilities of growing kids as well.

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Cocoa without sugar

According to Sadhguru, cocoa is a unique type of stimulant. Cocoa makes the brain work better and smoother when consumed without sugar. He recommends chewing cocoa seeds along with black pepper to boost the functioning of the brain.

Ash gourd juice

He says, “If you consume a glass of ash gourd juice every day, you will see a sharp increase in your intellectual levels.”

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He suggests that serving a glass of this juice to kids will help them with a sharper and clearer mind. For asthmatic people, he suggests adding a pinch of black pepper or honey to reduce the cooling effects of ash gourd juice.

Sprouted fenugreek

According to Sadhguru, sprouted fenugreek seeds act as excellent blood purifiers and are rich in protein, vitamins, and minerals. They offer numerous health benefits, including supporting lactating mothers, promoting hair and nail growth, reducing blood pressure, lowering blood sugar levels, and fighting inflammation. When paired with sprouted green gram, they become especially beneficial for cognitive health.

Sadhguru recommends that individuals over the age of 50 should make this a part of their daily diet.

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The things you do as soon as you wake up do more than just set the tone for the rest of your day—they can actually improve your health. For example, a few simple tweaks to your morning routine can go a long way toward better blood sugar control and warding off diabetes-related health problems. Here, experts reveal their top tips for keeping your blood glucose levels steady in the A.M. and beyond.

5 morning habits for better blood sugar control

Controlling your blood sugar doesn’t have to be complicated. These simple nutrition, exercise and stress-management tools can help minimize blood sugar fluctuations throughout the day.

Start by hydrating

Before anything else, you should drink water upon waking. Overnight, your body loses fluid through breathing and sweating, which can leave you mildly dehydrated, explains Amy Davis, RD, Live Conscious Nutrition consultant.

“Dehydration can cause blood sugar concentrations to rise because there’s less fluid in your bloodstream to help distribute glucose,” she says. “To address this, drink 16 to 20 ounces of water right after waking. For an added benefit, add some electrolytes, including magnesium, sodium and potassium. These play key roles in insulin signaling and glucose transport.”

Rehydrating in the morning not only aids digestion and energy metabolism, but also primes your cells to respond more efficiently to insulin as you begin your day, adds Davis. And for better long-term glucose control, you can stay hydrated by keeping a reusable water bottle handy or setting reminders on your smartphone to drink up.

“Stress relief can be easy to skip, but it’s surprisingly powerful.” —James Lyons, MD

Pace your protein

“Most people don’t get enough protein to start the day,” says Pamela Nisevich Bede, RD, global nutritionist for Abbott’s Lingo business. “But this hard-working macronutrient can help fend off hunger and support healthy metabolism, muscle strength and lean body mass in addition to supporting glucose control. In fact, a recent review found that consuming high amounts of protein at breakfast or more protein in the morning than in the evening was associated with improvements in body composition.”

Why is it beneficial to eat protein earlier in the day? Meals rich in protein support steady energy, explains Bede. Spacing out your protein intake sends a steady supply of amino acids to working tissues and organs, and the addition of protein at the beginning of meals slows down the digestion of carbs in the meal, she notes.

Additionally, after an overnight fast, cortisol levels naturally rise to help the body wake up. But the stress hormone cortisol also promotes glucose production in the liver, which can lead to elevated morning blood sugar levels, says Davis.

The foods you eat in the morning can play an important role in blood sugar control. She recommends having a balanced breakfast within a couple hours of waking helps blunt this response. She suggests aiming for 25 to 35 grams of high-quality protein, such as eggs, egg whites, Greek yogurt or a smoothie made with protein powder.

Tamp down stress

It’s also smart to set aside even just five minutes for stress-reducing breathwork or mindfulness, says Dr. Lyons. (Find out how to relieve stress and anxiety in minutes here). Deep breathing, guided meditation or quiet reflection can help lower stress hormones like cortisol, which directly impact blood sugar levels, he explains.

“Doing this in the morning is helpful because you are starting your day in a more grounded place before stress builds up,” he notes. “When your nervous system is calmer, your body handles glucose more efficiently throughout the day. This one is easy to skip, but it is surprisingly powerful.”

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Fill up on fiber

Taking a tablespoon of psyllium husk in water or including ground flax or chia seeds in your breakfast can further slow your body’s absorption of carbs, Dr. Lyons explains. This is because soluble fiber forms a gel in the digestive tract that slows digestion and keeps post-meal blood sugar from spiking too quickly.

“Starting the day with fiber has a ripple effect,” he says. “There is something called the ‘second meal effect,’ where stabilizing blood sugar at breakfast improves your response to meals later. So, even if your lunch has a few more carbs, your body may handle it better if you start strong in the morning.”

Engage in light movement

Doing 10 to 15 minutes of light exercise regularly in the morning can make a big difference in keeping your blood sugar steady, says Dr. Lyons. He suggests going for a short walk or doing light movement (like yoga or stretching) after waking up. Staying physically active helps activate your muscles, which use glucose for energy and improves insulin sensitivity early in the day, he explains.

“Doing this first thing is especially helpful because it sets the tone for your metabolism and can help reduce the post-breakfast blood sugar spike,” says Dr. Lyons. “It is an excellent way for many people, especially those with insulin resistance, to avoid the natural rise in blood sugar in the morning.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.