12 Ways to Lower High Blood Sugar Levels
Blood sugar level is an important issue for diabetics. High blood sugar is known as hyperglycemia and occurs when a person's blood sugar is above 180 mg per deciliter. High blood sugar levels can be dangerous if not managed immediately and cause both short and long term problems. In this article, we'll explore some different ways to help people lower blood sugar levels. These steps include lifestyle changes, diet tips, and natural remedies.
Why is it important to manage blood sugar levels?
Maintaining blood sugar levels at target levels helps people with diabetes avoid serious complications of the disease. High blood sugar can cause many disease effects, such as accumulation of acid in the bloodstream, which can be sudden or progressive over time. Over time, keeping blood sugar at unhealthy levels can damage small and large blood vessels in several organs and systems, which can have serious consequences:
• visual impairment and blindness
• foot wounds, infections and amputations
• renal failure and dialysis
• heart attack
• vascular diseases
• damage to the nervous system
By keeping blood glucose levels below 100 mg / dL when fasting and below 180 mg / dL when token, people with diabetes can significantly reduce the risk of adverse effects from the disease.
How to Reduce High Blood Sugar?
Here are 12 ways in which a person with diabetes can lower high blood sugar levels and reduce the risk of complications.
1. Closely Monitor Blood Glucose Levels
High blood sugar levels generally do not cause symptoms until they exceed 200 mg / dL. Therefore, it is very important for a person with diabetes to monitor blood sugar several times a day. Doing so will mean that your blood sugar levels are never so high. A person with diabetes can use a home glucose monitor to control blood sugar levels. Recommendations for the frequency of controlling day-to-day glucose levels vary from person to person. Your doctor will give you the best advice on the frequency of blood glucose monitoring.
2. Reduce Carbohydrate Intake
Research has shown that a low-carb, high-protein diet lowers blood sugar levels. Our bodies convert carbohydrates into sugar that the body uses as energy. Some carbohydrates are required in the diet. However, for people with diabetes, taking too much carbohydrates can cause blood sugar to be too high. You can reduce your high blood sugar level by reducing the amount of carbohydrates you eat.
3. Eat the Right Carbs
The two basic types of carbohydrates - simple and complex - affect blood sugar levels differently. Simple carbohydrates consist essentially of some kind of sugar. They are found in foods such as white bread, pasta and confectionery. The body can convert these carbohydrates very quickly into sugars, resulting in rapid rise in blood sugar levels.
Complex carbohydrates consist of three or more sugars linked together. The chemical structure of such carbohydrates is complex, so it takes longer for the body to break down these carbohydrates. As a result, sugar is released more slowly into the body, meaning that blood sugar levels do not rise rapidly after eating them. Examples of complex carbohydrates are whole grain oats and sweet potatoes.
4. Select Low Glycemic Index Foods
The glycemic index measures and sorts various foods according to their rate of elevation of blood sugar levels. Studies show that fasting blood sugar levels decrease after a low glycemic index diet.
Foods with a low glycemic index are those with a glycemic index below 55. Examples of low glycemic index foods; sweet potatoes, quinoa, pulses, low-fat milk, leafy greens, non-starchy vegetables, peanuts and seeds, meat and fish.
5. Increase Fiber Intake
Fibers play an important role in the management of blood sugar by slowing down the breakdown time of carbohydrates and reducing the body's absorption of sugar. The two types of fibers are soluble and insoluble fibers. Of the two types, soluble fiber is the most useful in controlling blood sugar. Foods rich in soluble fiber content; vegetables, pulses, whole grain foods and fruits.
6. Maintain a Healthy Weight Level
Helps to control blood sugar levels to lose weight. Overweight causes increased diabetes and more insulin resistance. Research shows that only 7 percent of weight loss can reduce the chance of developing diabetes by 58 percent.
It is important to remember that it is not necessary to have the ideal body weight in order to benefit from losing and maintaining 5-10 kilograms. Doing so, losing weight, will also improve cholesterol, reduce the risk of complications and increase a person's overall sense of well-being. Eating a healthy diet of fruits and vegetables and exercising will help a person lose weight or maintain a healthy weight level.
7. Check Portion Size
For meals, you must follow the portion size guidelines given by a doctor or nutritionist. Excessive eating while sitting may cause an increase in blood sugar. Although simple carbohydrates are often associated with high blood sugar levels, all foods cause elevated blood sugar levels. Careful control of the portions will allow you to keep your blood sugar levels more controlled.
8. Exercise Regularly
Exercise has many benefits for diabetics. By exercising, you can reach your ideal weight and bring your insulin resistance to the desired levels. Insulin is a hormone that helps people destroy sugar in the body. People with diabetes either do not produce enough insulin in their bodies or show resistance to the body's insulin. Exercise also helps to lower blood sugar levels by encouraging the body's muscles to use sugar for energy.
9. Make sure you get enough water
A solid hydration is the key to a healthy lifestyle. This is very important for those who are concerned about lowering high blood sugar. Drinking enough water prevents dehydration and helps the kidneys remove extra sugar from the body in the urine. Those who want to lower their blood sugar levels should take care to drink water. Avoid sugary drinks such as fruit juice or cola instead of water, which may increase blood sugar levels.
10. Try Herbal Extracts
Plant extracts can have a positive effect on treating and controlling blood sugar levels. Most people try to get the nutrients the body needs from the foods they eat. However, supplements are useful for people who are fed from natural sources and do not get enough nutrients. Most doctors do not consider supplements as a treatment in their own right. A person should consult his or her physician before taking any supplement because doctors can intervene in any prescribed medication if necessary. You may consider taking supplements such as green tea, ginseng, cinnamon, Aloe Vera, and chrome.
11. Stress Management
Stress has a significant effect on blood sugar levels. It gives stress hormones when the body is under tension and these hormones raise blood sugar levels. Research has shown that stress management through meditation and exercise helps lower blood sugar levels.
12. Get Adequate Sleep
Sleep helps a person reduce blood sugar. Getting enough sleep every night is a great way to help you keep your blood sugar levels normal. Blood sugar levels rise early in the morning. In most people, insulin will tell the body what to do with excess sugar and keep blood sugar levels normal. Sleep deficiency may have a similar effect to insulin resistance, which means that a person's blood glucose level may show a significant increase due to sleep deficiency.
High blood sugar management is important to prevent serious complications of diabetes. There are a number of lifestyle recommendations that can help those struggling with high blood sugar to lower their glucose levels. A person with diabetes should always follow his doctor's advice to lower high blood sugar.
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