Keeping your blood sugar in a normal range is essential for your health, especially if you have diabetes. There are a few ways to lower your sugar level when you have a spike in blood glucose.
One way is to eat a balanced diet that includes carbohydrates, protein and fat. This combo of carbs, protein and fat slows digestion and keeps blood sugar from spiking after meals.
1. Eat a Balanced Diet
Eating a balanced diet is important for keeping your blood sugar level healthy. It helps in preventing many health problems including high cholesterol, diabetes, cardiovascular disease, and some cancers. It also helps in balancing your hormones, boosts your energy, reduces cravings, and prevents weight gain.
It is essential to eat foods from the five food groups, which include fruits, vegetables, starchy foods (carbohydrates), proteins, and dairy. These foods are rich in nutrients and vitamins that your body needs to stay healthy.
Protein should make up a quarter of your plate, while fruit and vegetables should account for the other half. These foods are rich in vitamins, minerals, and fiber, which help in controlling your blood sugar.
Carbohydrates are your main source of energy, and the type of carbohydrates you eat can make a difference in the way your body uses them. It is best to eat complex carbohydrates, such as whole grains, fruits, and vegetables.
You should limit your intake of simple carbohydrate foods such as refined cereals, pasta, and bread. A low-carb diet may help to control your blood sugar levels and improve insulin sensitivity.
Try adding more soluble fiber to your diet, which will slow down the absorption of sugar in your stomach and promote more gradual increases in your blood sugar. A high-fiber diet can also help you lose weight.
It is also helpful to eat a small portion of nuts, which are high in magnesium, a mineral that helps your body use its own insulin better. Almonds, for instance, contain nearly 20 percent of your daily dose of this blood sugar-balancing mineral!
Exercise can also help you maintain a normal sugar level. It makes your body more sensitive to insulin, which makes it easier for your cells to absorb sugars. It can also reduce your risk of heart disease, stroke, and hypertension.
2. Exercise Regularly
Exercising regularly can lower your sugar level and keep it in a healthy range. It also helps you feel healthier, sleep better and live longer.
Regular exercise improves insulin sensitivity, which means that your body is more likely to use up glucose (the sugar in your blood) when you need it most. It can also increase your ketone levels, which are used to burn fat and provide energy during exercise.
If you have type 2 diabetes, it’s especially important to make exercising a part of your daily routine. Start with just a few minutes, and gradually build up to a full workout.
It takes about two to six weeks for your body to become accustomed to exercise, and you’ll get even more benefits the longer you do it. Try to make it a habit and schedule it on your calendar.
When you exercise, your heart beats faster and your lungs work harder to help circulate blood through the body. These effects can reduce your blood glucose level for hours after you finish exercising.
One study found that even small amounts of exercise can reduce your blood sugar levels after a meal. The best kind of exercise to lower your glucose response is aerobic, or cardio, exercise like jogging, cycling and swimming.
But be sure to check your blood sugar before and during your exercise session to make sure your levels are in a healthy range. If your blood sugar is too low, you may need to eat a fast-acting carbohydrate such as a piece of fruit or a small snack.
You can also eat a carbohydrate or sugary drink after your exercise, such as a sports drink or juice, to replenish your glycogen levels. But be aware that these carbohydrates can raise your blood sugar temporarily, so you should avoid them while you are trying to control your diabetes.
3. Get Enough Sleep
Sleep affects many aspects of our health, including blood sugar levels. Getting enough sleep is crucial for both people with diabetes and those at risk of developing the disease.
Having a regular bedtime routine is one of the best ways to ensure you get the rest your body needs. This includes avoiding caffeine, nicotine and alcohol, keeping your room cool and dark, and making sure you don’t do anything that might interfere with your sleep.
You’ll also need to ensure you get plenty of exercise. Besides helping you burn calories, exercising regularly will improve your mood and reduce stress.
In addition, you’ll feel more energized and ready to tackle the day when you get enough sleep. This makes it easier for you to stay on track with your diabetes management and to live a healthier lifestyle overall.
Another way that sleep can affect your glucose level is by influencing your insulin sensitivity. Having good insulin sensitivity can help you control your blood sugar better, which will make it easier for you to manage your diabetes.
If you have type 2 diabetes, it’s especially important to get enough sleep. Getting inadequate amounts of sleep can negatively impact your diabetes, both short and long term, says Gregg Faiman, MD, an endocrinologist at University Hospitals Cleveland Medical Center in Ohio.
Getting adequate sleep also has a number of other benefits for those with diabetes, including better insulin sensitivity and a better mood. Additionally, it helps you stay healthy, as a well-rested body is more likely to fight off infections.
4. Stay Hydrated
The human body is 75% water, and that is why staying hydrated is so important. Dehydration can lead to a variety of health problems, including brain fog, headaches and blood sugar fluctuations.
The CDC recommends that most people drink eight glasses of water per day, but you may need to consume more or less than this depending on your age, gender, weight, physical activity and the climate you live in. Fortunately, drinking enough water throughout the day is easy – just keep a bottle of water with you at all times and sip it whenever you feel thirsty.
It’s also a good idea to drink water when you exercise, especially if you’re sweating more than usual. Sweat is made almost entirely of water, and it’s essential to replace any fluids you lose during your workouts.
You can also get hydration from foods, such as fruit and vegetables. These are high in water, and you can find them at the grocery store or at your local farmer’s market.
Drinking a glass of water before you eat is another great way to make sure you’re getting enough water. It can help you feel more satiated, which can decrease your calorie intake and lower your blood sugar levels.
Eating fruits and vegetables is an easy way to stay hydrated, as they’re high in water and other healthy nutrients. Choose a variety of fruits and vegetables, from strawberries to cucumbers, and add them to your meals as often as possible.
You should also keep a reusable water bottle in your car or at your desk to remind you to drink water throughout the day. Taking this simple step will help you lower your blood sugar levels, so it’s well worth the effort!
5. Avoid Sugary Drinks
What you drink may have a huge impact on your blood sugar levels. Sodas, energy drinks and fruit juices are all high in added sugars, which can raise your blood sugar quickly.
These sugars can lead to obesity and other health issues, such as tooth decay and cavities, and even increase your risk of developing diabetes, heart disease and some cancers. Additionally, consuming too much sugar can cause skin breakouts and make you feel sluggish.
Avoiding sugary drinks is a simple yet effective way to lower your sugar level. Instead, drink plenty of water or choose healthier beverages, such as 100% fruit juice and low-fat milk.
Removing these sweet drinks can have a significant impact on your health, and it will also help you save money on healthcare costs. Many people who reduce their sugary beverage consumption experience weight loss and improved health.
Encourage your child’s school to offer healthy alternatives to sugary drinks, such as water, low-fat milk and 100 percent fruit juice. Be sure to check the labels of all drinks that are offered at school events, and ask for healthier options.
If you can’t eliminate all of your sugary beverages, try to limit the amount you consume at one time. That way, you don’t overdo it and have to worry about the consequences later on.
In addition, drinking sugary drinks can have an impact on your sleep. According to a recent study, reducing your intake of these beverages can improve your sleep quality.
Taking steps to limit your intake of sugary beverages is essential for your health, so it’s a good idea to start today. If you have any questions, talk to a Brook Health Coach who can help you find ways to stay healthy!
No comments:
Post a Comment