How to manage sugar levels all the time.
Blood sugar control is the mainstay goal as far the management of diabetes is concerned. Persistent high blood sugar levels can lead to damage to nerves, blood vessels and organs. It increases the risk of diabetes complications.
People with type 1 diabetes are at a risk of developing ketoacidosis due to accumulation of acids in the blood. On the other, hyperglycemia in type 2 diabetics can lead to a condition known as hyperglycemic hyperosmolar nonketotic syndrome (HHNS). Blood sugar control is a challenge but controlling it is worth paying. If it is not regularly checked it can lead to diabetes, health complications and even death.
Blood sugar control can be improved by practicing simple habits. Here are 15 absolute ways you should try to efficiently improve blood sugar:
1. Exercise regularly
Regular exercise makes your heart beat a little faster and breathe harder. Your muscles use more glucose, the sugar in your blood stream. Over time this improves the blood sugar control.
Exercises also lower weight. Some great ways of exercising you ought to practice include: yoga, cycling, swimming, take a dance class, hiking, and brisk walking.
Exercises make you feel fresh and healthy. By becoming more active, you can improve your blood sugar control by lowering your blood sugar levels.
2. Taking food with low glycemic index
Glycemic index is a relative ranking of carbohydrate in foods according to how they affect blood sugar levels.
Carbohydrates with low glycemic index are slowly digested, absorbed and metabolized and this would result to lower and slower rise in blood sugar levels thus improving blood sugar levels. Low glycemic index food includes sweat potatoes, corns, yams, beans and sea food.
Taking food with low glycemic index helps to regulate blood sugar levels.
3. Control stress levels.
When one is stressed, hormones such as glucagon, epinephrine and cortisol are secreted and this causes blood sugar levels to go up.
During stress, insulin levels fall, glucagon and adrenaline hormones levels rise and more glucose is released from the liver. Apparently, growth hormone and cortisol levels rise causing the body tissue to be less sensitive to insulin. This means more glucose is available in the blood stream. Research shows that exercise and relaxation helps to reduce stress therefore helping improve blood sugar control.
Relaxing and exercising plays an important role in lowering stress levels and this would result to low blood sugar levels.
4. Eat foods rich in chromium, manganese and magnesium
Chromium is a chemical element, a trace of it is needed in the body for health functioning. It plays a great role in insulin-signaling pathways that enables our bodies to regulate the amount of our sugar intake. It also helps to balance blood glucose levels thus proving stable energy. Food rich in chromium include: whole grains, wheat germ, brewer’s yeast, bran cereal, orange juice, potatoes romaine lettuce, raw onions and grape juice.
Magnesium helps control blood glucose levels in the body by regulating insulin secretion from the pancreas. Taking food rich in magnesium causes less insulin resistance. Insulin resistance occurs when the body cannot utilize insulin properly, leading to high sugar levels. High magnesium food include: dark leafy vegetables, nuts, seeds, fish, beans dried fruit, yoghurt, bananas and dark chocolate.
Manganese has been proved to improve blood sugar regulation by gluconeogenesis. Foods rich in manganese include: fruits, whole grains, legumes, nuts, spices, fish and shell fish.
Eating food rich in chromium, manganese and magnesium on regular basis helps to lower blood sugar levels.
5. Increase your fiber intake
Eating high fiber foods in your diet is a healthy way of improving high blood sugar control. There are basically two types of fiber: soluble fiber and insoluble fiber.
Soluble Fiber helps to slow your body’s breakdown of carbohydrates and the absorption of sugars, helping improve blood sugar control. Insoluble fiber found in dark green leafy vegetables does not dissolve and it only helps add bulk to the stool.
People with type 2 diabetes should be including high fiber foods in their diet to help control high blood sugar.
Eating food rich in fiber is less likely to cause a spike in high blood sugar. The soluble fiber is the most effective.
6. Implement portion control
Portion control helps to understand the size of food and regulate calories intake. Body weight is determined by the total calorie intake. Body weight management promotes healthy blood sugar levels. Large serving sizes implies large amount of calorie intake. Controlling the amount of serving sizes helps to reduce calorie intake and thus lowering blood sugar levels.
Simple ways to keep your portion a healthy size:
- Measure accurately.
- Learn how to estimate serving sizes
- Measure oil accurately
- Use portion control dishware
- Use smaller plate
- Read food labels
Monitoring your serving sizes plays a great role in controlling the amount of calorie and thus you will have better control of your weight and this would improve blood sugar levels.
7. Control your carb intake.
The digestive system breaks down carbohydrates into sugar which then enters the blood. Insulin produced by the pancreas then moves the sugars into the cells. When the pancreas fails to produce insulin or you take a lot of food rich in carbohydrates the blood glucose levels rises.
A number of studies show that low-carb diet helps to reduce high blood sugar levels and managing weight loss. Low-carb diets are flexible and easy to be followed by people with different types of diabetes.
The lower your carbohydrate intake, the more likely you are to lose weight and the lower sugar levels you are likely to have.it is important to stick to low-carb diet in order to have better control of blood sugar levels.
8. Get enough quality sleep
Enough and quality sleep helps to maintain stable blood sugar levels and weight gain which is of great essence to our health.
Insufficient sleep reduces the release of body’s hormones and ability to control and metabolize glucose in the body thus affecting blood sugar levels and insulin sensitivity. Excess sleep increases appetite and you could be at higher risk for weight gain. You should keep in mind that excess sleep could lead to weight gain and over time this could lead to obesity and even type 2 diabetes.
It is healthy sleep is about quantity and quality. It is recommended by doctors to get enough and quality sleep daily in order to take better control of your blood sugar levels.
Get sufficient and quality sleep daily in order to improve your blood sugar control. Getting sufficient and quality sleep is the best.
9. Consult your doctor about alcohol consumption.
Alcohol drinking can affect blood sugar levels and hormones needed to maintain healthy blood sugar levels.
Although alcohol can lower blood sugar but it affects the function of liver of managing blood sugar levels and instead the liver works to remove the alcohol from the blood stream. For this reason it is not considered safe and effective.
Excessive consumption of alcohol can reduce the effectiveness of insulin and this could lead to dangerously to hypoglycemia (low blood glucose). Alcohol can also stimulate appetite, encouraging excess eating and this would increase portion size therefore increasing blood sugar levels. People with diabetes should be cautious when it comes to drinking alcohol as it can impact on their health negatively.
It is important to consult a doctor about alcohol consumption for people with high sugar levels and diabetes so that they understand the risks involved.
10. Monitor your blood sugar levels
Monitoring blood sugar levels by measuring glucose levels in blood helps a lot in maintaining a healthy blood sugar level. Testing your blood sugar helps you deduce the meals that are better for your sugar levels and also can help you determine which food to include and omit on your diet. Blood glucose testing also helps to know how different foods affect your blood sugar levels.
Doctors recommends that the best way to do glucose testing is before and after taking a meal to ascertain the rise in sugar levels before and after a meal. Keep measuring your blood sugar levels every day in order to manage your glucose levels.
Measuring your blood sugar levels would help you work out portions of a particular food type that your body can tolerate without raising blood sugar levels.
11. Lose some weight
Losing some weight can help lower your blood sugar levels. American diabetes association says that losing weight helps reduce your blood sugar levels. Many studies show that shedding a few pounds of weight can improve your health and quality of life. One can lose weight by cutting down your food intake and also high-calorie drinks. Increase in your body weight can expose you to high risk of developing insulin resistance, high blood sugar levels and type 2 diabetes.
One must take note of their waistline as it may be even more important than total body weight. It is important to consult your doctor or a nutritionist about a weight loss and exercise regimen. It is necessary to engage in physical exercises like swimming, brisk walking, biking and running so as to shed some weight improving blood sugar control.
Losing weight helps to reduce the chances of getting diabetes and other sugar related problems.
Shedding weight and taking note of your waistline can help to improve blood sugar control. Research shows that doing physical exercises such as swimming and going for gym daily is the best to lose some weight. This would also help reduce the risk of getting diabetes.
12. Drink enough water
Drinking enough water can help stabilize and improve blood sugar control within certain healthy limits. When one loses water, the volume of blood decreases and the sugar remains the same. More concentrated blood sugars means high blood sugar levels.
Besides preventing dehydration water also helps to flush out excess sugars in the kidney and it is excreted in form of urine. When one loses water, the volume of blood decreases and the sugar remains the same. More concentrated blood sugars means high blood sugar levels.
Staying hydrated helps to avoid unnecessary high blood sugars.
Cinnamon is said to have health-promoting benefits. Basically, cinnamon comes from the barks of trees. Nutritionists consider it a medicinal plant. There are of different varieties, found in Southeast Asia and southern parts of china. Cinnamon has been shown to significantly increase insulin sensitivity by reducing insulin resistance at cellular level as well as reducing fasting blood sugar levels specifically those with type 2 diabetes.
Research shows that cinnamon can reduce the amount of glucose that enter the blood stream after taking a meal.it accomplishes this by interfering with digestive enzymes specifically those enzymes responsible for digestion of carbohydrates, which slows down the digestion of carbohydrates in the digestive tract.
A trace of a compound in Cinnamon can serve the same function as insulin. It enhances the insulin-signaling pathway in skeletal muscle resulting in increased glucose uptake by cells, lowering blood sugar levels although cinnamon is too slower than insulin. Cinnamon has been shown to significantly increase insulin sensitivity by reducing insulin resistance at cellular level as well as reducing fasting blood sugar levels specifically those with type 2 diabetes.
Cinnamon has the most powerful nutrients that can be used in improving glucose metabolism, reducing fasting blood sugar levels and improving insulin sensitivity.
Vinegar has been shown to have numerous healthy benefits. Apple cider vinegar improves insulin sensitivity during a high carbohydrate meal and this would lower blood sugar level as well as it influences your body response to glucose.
Apple cider vinegar is known to reduce blood sugar levels by a certain percentage. One study shows that acetic acid, a component of apple cider vinegar can slow down the breakdown of carbohydrates into sugar in the blood stream specifically to people who have type 2 diabetes. This would allow more time for sugar to be eliminated from the blood stream resulting to constant blood sugar levels and limit spikes in the body. The preferred dose is 1-3 spoonful of before every meal.
Including apple vinegar in your diet improves insulin sensitivity and promotes lower fasting blood sugar levels by increasing it use by cells.
Coffee is one of the most popular beverages globally. It is mostly grown in highland tropical climates. Coffee fruit has many health benefits.
- Coffee fruit contains two main components: chlorogenic and caffeic acid which function to reduce glucose production.
- Chlorogenic acid slows down the transport of glucose thus decreasing absorption of glucose. This would help reduce insulin levels, lowering blood sugar control.
- Caffeic acid promotes glucose uptake to the cells, removing glucose from the blood stream.
- Research shows that coffee consumption can reduce the risk of type 2 diabetes.
Coffee fruit contains phytochemicals that promote healthy blood sugar levels.
Table of Contents
- 1 How to manage sugar levels all the time.
- 1.0.1 1. Exercise regularly
- 1.0.2 2. Taking food with low glycemic index
- 1.0.3 3. Control stress levels.
- 1.0.4 4. Eat foods rich in chromium, manganese and magnesium
- 1.0.5 5. Increase your fiber intake
- 1.0.6 6. Implement portion control
- 1.0.7 7. Control your carb intake.
- 1.0.8 8. Get enough quality sleep
- 1.0.9 9. Consult your doctor about alcohol consumption.
- 1.0.10 10. Monitor your blood sugar levels
- 1.0.11 11. Lose some weight
- 1.0.12 12. Drink enough water
- 1.0.13 13. Try cinnamon extract
- 1.0.14 14. Experiment with apple cider vinegar
- 1.0.15 15. Try coffee fruit