An active lifestyle helps to keep weight in check, maintains blood glucose levels, lowers the risk of other complications, and keeps associated co-morbidities like hypertension at bay. The subsequent failure to keep your glucose levels in check puts individuals at risk of several complications under the diabetic metabolic spectrum. This in turn affects kidneys, heart, nerve, feet, hearing and vision. Thus, dietetics, exercise, and lifestyle modifications play pivotal roles in managing metabolism and associated disorders. 


In this article we will delve into the importance of diet and exercise to help manage metabolism.


The Importance Of Diet:


Pooja Shah Bhave, who is a Consultant Clinical Dietician and Certified Diabetes Educator based out of  Mumbai said, "Dietetics is basically a science of applying principles of nutrition in planning and supervising diets in order to maintain and improve health of an individual. Diet is not only meant to treat weight loss but also are treating and reversing certain lifestyle conditions like pre-diabetes, PCOD, hypothyroidism, obstructive sleep apnea, high cholesterol and triglycerides etc. It also has a power to even reverse some of the above conditions without the need of medication."


Importance Of Brief Exercises And Cardio:


Dieticians not only give you a diet plan, but also advise you exercise and lifestyle changes. Talking about this, Pooja Shah Bhave said, "It can be as simple as walking after meals, meditating 5-10 minutes daily, climbing some stairs, walking to small distances during transit to work. While working 9-5 or even 9-7, one should get up from chair every hour, walk around corridor and even do light stretching exercises."


"It is advisable to exercise 60 minutes daily and ideally it should be an all-rounder exercise involving cardio, muscle strengthening and yoga all of them given equivalent time. So cardio done more than 20 minutes at a stretch helps in conditioning your heart and improving stamina and helping you to burn fats; muscle strengthening exercises ensure stronger muscles and yoga help you to improve your flexibility, concentration and mental strength," she added.

Here are some benefits exercise has as mentioned by her:

Exercise has great benefits such as increasing your metabolic rate, improve insulin sensitivity, reduce inflammation, helps you to correct muscle mass and reduce fat mass.



  • Exercise is the solitary factor that can increase HDL, good cholesterol.

  • It helps you to lower your stress and anxiety and make you calmer.

  • Exercise boosts your brain to release happy hormones.

  • In general, it increases longevity.


"Individuals who have not begun to exercise for decades or who exercise very rarely should not start with a vigorous exercise like running, jumping, dancing or HIIT. They should take baby steps and first start with stretching, yoga and deep breathing and light walking and then progress to brisk walking and muscle strengthening with increased stamina," she added.


Food Choices To Manage Metabolism:


Food choices matter a lot when it comes to diabetes reversal and managing metabolism. In this regard, Dr. Pallavi Kiradi, who is an Ayurveda Expert, at Herbalife Nutrition said, "Consuming nutrient-rich foods such as whole grains, legumes, leafy vegetables, and fruits with a low glycemic index goes a long way in reducing blood glucose levels. Fish and nuts are a powerhouse of omega-3 fatty acids, proteins, fibers, and vitamins. The key is to reduce calories and carbohydrate intake and adopt a diet with low GI food items. Judiciously use spices like turmeric, cinnamon, methi (fenugreek), coriander, asafoetida etc."


Things That Can Have A Positive Affect On Our Metabolism:


Suvidhi Jain, who is a lifestyle, exercise and nutrition coach & Founder of LEAN by Suvidhi listed a few things that can affect your metabolism:

1. Workout 3-5 times a week: Engage in both aerobic exercises and strength training. Cardiovascular activities help burn calories during the workout, while strength training builds muscle, which can increase your resting metabolic rate over time because muscle tissue burns more calories at rest than fat tissue. So Incorporate strength training exercises into your fitness routine to build lean muscle mass.

2. Stay active throughout the day: Increase your step count and target 10-12K steps a day to get some additional calorie burn.

3. Eat enough: Severely restricting your calorie intake for prolonged periods can slow down your metabolism. Make sure you consume enough calories to support your body's basic functions and activity level.

4. Eat protein-rich foods: Protein requires more energy to digest compared to carbohydrates or fats so body burns more calories to digest proteins.

5. Get enough sleep: Lack of sleep can negatively affect your metabolism and lead to hormonal imbalances. Quality sleep regulates hormones influencing metabolism, such as leptin and ghrelin. Aim for 7-9 hours of quality sleep.

6. Stress Management: Stress management is equally vital, as chronic stress can disrupt metabolic processes. Implementing mindfulness practices, such as meditation or yoga, fosters a holistic approach to well-being.

7. Consider spices and caffeine: Certain spices like cayenne pepper, ginger, and cinnamon, as well as caffeine-containing beverages like coffee or green tea, may have a slight thermogenic effect and temporarily boost your metabolic rate.


[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]