top Cardiologist Reveals 5 simple Hacks to Prevent Diabetes
New Delhi, India - November 24, 2025 - A leading cardiologist is urging proactive lifestyle changes to combat the rising rates of Type 2 diabetes, a condition currently affecting over 537 million adults worldwide, according to the International Diabetes federation. Dr. Arun Sharma, Head of Cardiology at Indraprastha Apollo hospitals, recently outlined five accessible strategies individuals can implement to considerably reduce their risk, emphasizing that prevention is frequently enough more effective than treatment.
Diabetes poses a substantial public health challenge, increasing the risk of heart disease, stroke, kidney failure, and blindness. With projections indicating a further 50% increase in diabetes prevalence by 2045, Dr. Sharma’s recommendations offer a timely and practical approach to mitigating this growing crisis. These simple adjustments, he explains, empower individuals to take control of their health and perhaps avoid a life-altering diagnosis.
Dr. Sharma’s recommendations center around readily achievable modifications to daily routines:
- Prioritize Fiber-Rich Foods: “Increasing your intake of soluble fiber – found in foods like oats, beans, apples, and citrus fruits – helps regulate blood sugar levels and improves insulin sensitivity,” Dr.sharma stated. Aim for at least 25-30 grams of fiber daily.
- Embrace regular Physical Activity: “Even 30 minutes of moderate-intensity exercise, such as brisk walking, most days of the week can dramatically improve insulin sensitivity and help maintain a healthy weight,” Dr. Sharma advised. consistency is key.
- Limit Sugary Beverages: Dr. Sharma strongly recommends eliminating or drastically reducing consumption of sugary drinks like sodas, fruit juices, and sweetened teas. These beverages contribute to rapid spikes in blood sugar and increase diabetes risk.
- Manage stress Levels: Chronic stress can elevate cortisol levels, which can negatively impact blood sugar control. Dr. Sharma suggests incorporating stress-reducing techniques like yoga, meditation, or deep breathing exercises into your daily routine.
- Ensure Adequate Sleep: “Insufficient sleep disrupts hormone regulation, including insulin, and can increase the risk of insulin resistance,” Dr. Sharma explained. Aim for 7-8 hours of quality sleep each night.
These preventative measures,Dr. Sharma concludes,are not merely about avoiding diabetes; they are about fostering overall cardiovascular health and enhancing quality of life. He encourages individuals to consult with their healthcare provider to personalize these recommendations based on their individual needs and risk factors.