Unfortunately, many people suffer from high blood sugar levels. Diabetes is a condition where one’s body cannot transport sugar from the blood into the cells. When diabetes is not detected, left uncontrolled, it may lead to further complications. Some symptoms of having diabetes include frequent urination, blurred vision, fatigue, and hunger. Here are 7 things you can do to keep your blood sugar levels under control.
Track Your Blood Sugar Levels Closely
You may not know when blood sugar levels rise because the symptoms are not noticeable until they get to 200 mg/dl. So, it is crucial for people with diabetes to track their blood sugar levels several times a day. That way, they will manage their blood sugar levels by ensuring that they never get too high.
But, how often to do the checkups varies from one person to another. So, the best person to offer this advice would be your doctor. You are wondering how to check your blood sugar levels? Well, you can buy a home glucose monitor online at a reasonable price.
Regular exercises are vital because they will help you maintain your weight and increase insulin sensitivity. Increased insulin sensitivity is vital because it ensures that the cells utilize all the sugar in your bloodstream. On the other hand, exercises help the muscles to utilize sugar for muscle contraction and energy. Examples of exercises you can do include brisk walking, biking, swimming, dancing, hiking, and more.
Drink More Water
You are probably not aware that drinking water helps regulate blood sugar levels, but it does. Unlike other beverages that add sugar to the body, water helps in the rehydration of blood, and it also helps the kidneys flush out any excess sugar in the body.
Eat the Right Carbohydrates
Carbohydrates fall under two categories; complex and simple. As such, they both affect blood sugar levels differently. Simple carbohydrates contain one type of sugar, and they are found in foods like candy, rice, and white bread. You need to be careful with these foods because the body breaks them down very fast, rapidly raising blood sugar levels. You might consider taking healthy glucose supplements to help lower your blood sugar, such as cinnamon, alpha-lipoic acids, or berberine.
Complex carbohydrates contain several sugars, which are linked together. Given the complex nature of these carbohydrates, the body takes longer to break them down. So, a person experiences a gradual release of sugar into the bloodstream; hence sugar levels rise slowly after the food intake. Complex carbohydrates include sweet potatoes and whole-grain oats, among other foods.
Portion Your Meals
Eating moderate portions of food will help you to keep carbs under control. There is no need to eat small portions to save up for a big portion during dinner. Proper feeding throughout the day will assist in regulating your blood sugar levels, hence preventing the highs and lows.
Stress causes all sorts of issues. Besides influencing your food choices and making you feel unwell, stress can raise your blood sugar level. And given the problems stress can bring to your blood sugar levels, you better try to find ways of lowering your anxiety.
One way to bring down stress includes meditation, where you take time to clear your mind. During this session, you can do simple exercises such as breathing in deeply to get away from any oppressing stimuli and make your body relax to reduce stress.
You can also decide to focus on yoga. But, regardless of what you do, clearing your mind of any worries helps balance your blood sugar levels.
Failure to sleep enough translates to high blood sugar levels because fatty acids recede at night. So, when you lack enough sleep, the acids remain in your body, which is bad because the acids make insulin ineffective, leading to a rise in blood sugar levels.
Another fact is, when you fail to sleep, you start craving sugary snacks, and your chances of increasing your stress levels are high. So, when you take too many sugary snacks or want to get the blood sugar levels down, sleep!
Once you confirm having issues with blood sugar levels, diet, exercise, and a good night’s sleep, you should be your best friends to gain control of the sugar levels. By hydrating, eating whole grains and fiber, and exercising, you can lower your blood sugar levels within a limited duration. Overall, you are safer in the hands of a registered nutritionist and doctor. Consult with the two, especially before making any dietary changes.