7 Methods To Keep Diabetes In Control
High blood sugar, in other words, hyperglycemia, is associated with diabetes and prediabetes. Prediabetes means when your blood sugar is high but not high enough to be classified as diabetes.
Your body usually controls your blood’s sugar status by stimulating an insulin level, a hormone that also allows your body cells by circulating the sugar in your blood. As such, insulin is the most significant regulator element of blood sugar levels in the body.
But multiple factors can damage blood sugar management and lead to diabetes. Internal diabetes causes are included when your liver delivers too much glucose, or your body is not able to use insulin effectively or does not produce enough of it.
7 Tips To Keep Your Blood Sugar Level Under Control:
Blood sugar management is extremely important for people with diabetes, as chronically high blood life-threatening complications.
7 practically adaptable methods are listed for you to control diabetes. Follow them in your lifestyle for a healthy body and to control diabetes in the long run.
1. Exercise Regularly
Regular exercise is very important if you have a problem with your diabetes levels and blood sugar management. Go for a jog, or get a treadmill, whatever you like. Exercise helps your muscles use blood sugar for energy and muscle contraction and burn out the extra sugar levels.
You must also use the technique of “exercise snack,” which means that you must take breaks between your sitting time, every 30 minutes, to do a few squats or leg raises to prevent the damage being done if you are just sitting all day in an office job.
2. Control Your Carbs
Carbs can be harmful if taken in excess, especially if you have diabetes or have a diabetic history. Your body habitually breaks down carbohydrates into sugars, mainly glucose. Then the insulin in your body helps use it for energy.
Too much carb intake can lead to a rise in blood sugar levels. Low-carb food like whole grain is good for you; it is better than processing the ones with refined carbs.
3. Consume More Fiber
Fiber works as a protection system for the digestive system and blood sugar levels. It slows down your digestion of carbohydrates, which means less absorption of sugar.
Thereby controlling the sugar levels. Most health experts recommend a high fiber diet which improves the ability of your body to regulate blood sugar.
Include vegetables, fruits, legumes, and whole grains regularly in your diabetes diet. It is recommended that you should take about 25 grams of fiber for women and 35 grams for men. That means 14 grams for every 1000 calories.
4. Follow The GI table.
You must know that GI – the glycemic index, measure up and know how quickly the carbs are shattering down process during digestion and how fast your body can absorb them. GI is measured at 0-100.
Therefore, low GI foods that are good for you have a ranking of 55 or less. These foods are- barley, oats, beans, lentils, legumes, and non-starchy vegetables.
5. Drink Lots Of Water
Drinking water controls diabetes. In addition to saving you from dehydration, it helps your kidneys flush excess sugar through urine. Water will keep your system clean, and it also decreases food cravings.
Water regulates your blood flow systems and blood sugar level. As a result, you are at a lower risk of high blood sugar levels. H20 is the best drink. No added sugars, please.
6. Lose Extra Weight
You need to lose extra weight. You can lower the risk of diabetes by at least 50% after losing an excess of the average body weight as per your height and age with the help of exercise and diet.
Experts recommend that people with prediabetes fail at slightly 7% from 11% of their body mass just for preventing the disease progression. More weight loss will progress into even greater benefits.
7. Handle Your Stress
If you are stressed out, your blood sugar levels rise. When stressed, your insulin levels fall, and certain hormones rise. A further release of glucose liver flows into the bloodstream and causes disruptions for up to eight hours.
You can eliminate tension with yoga and meditation, which in turn lowers the blood sugar levels. Stress is the main reason for which your blood diabetes levels can increase.
And it directly links with your blood sugar levels. So when you are controlling these levels, your risk of health deterioration chances will decrease.
Wrapping Thought
Along with helping you control diabetes, the above lifestyle tips help reduce your risk of developing other poor health conditions, such as heart disease and kidney problems.
They also help in general health benefits, such as increased energy and better sleep. These are the tips that you can follow for controlling your blood sugar level. So what are your experiences with how you are controlling your blood sugar levels? Let us know your opinion through the comment sections.
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