Simple Tips To Keep Your Blood Sugar Levels Under Control

Introduction 

Engage in regular exercise to prevent blood sugar levels from rising. People living with diabetes must ensure they are monitoring their blood sugar levels. High blood sugar or hyperglycemia can signify a health issue when blood sugar is higher than 180 mg/dL. The increased blood sugar levels are dangerous for those with diabetes and could result in problems over the long term. It could cause vision and foot ulcers, kidney failures, heart attacks, harm to the nerve system, and more. Maintaining a healthy routine that involves regular exercises (especially resistance training) and some tips for a healthy diet that will help keep Normal Blood Sugar Levels for people with diabetes is essential.

Here are Some Tips: 

Monitor Blood Sugar Levels Regularly

The issue concerning high blood sugar levels is that it does not show any signs until more than 200 mg/dL. If you have diabetes, it is essential to monitor your blood sugar level several times daily. A glucose monitor for your home is necessary for those who have diabetes.

Exercise Regularly

Regular exercise can increase insulin sensitivity and could aid in losing weight. Increased insulin sensitivity can help the cells to use sugar in your bloodstream in a better way. Furthermore, exercise will allow the muscles to utilize blood sugar to help contract muscles and energy. Exercises that build strength, such as brisk walking or biking, hiking, dancing, and swimming, are all good exercises to help keep your blood sugar levels under control.

Keep a Check on your Carbs

The body converts carbs into sugar, which it then utilizes as energy. While some carbohydrates are essential for your body, others could cause blood sugar to rise. To avoid spikes in the blood sugar level, you should avoid eating refined carbs such as white pizza, pasta, bread, or burgers, as well as packaged and processed food.

Drink Enough Water 

In addition to keeping hydrated levels within your body, drinking sufficient water aids the kidneys in flushing out blood sugar that is not needed via urine.

Include Low Glycemic Index Foods in your Diet

Studies have shown that eating low-glycemic index food items can raise glucose levels. Leafy greens, legumes, sweet potato and quinoa meats, non-starchy veggies, fish, nuts, and seeds are all examples of foods with a low glycemic index.

Practice Portion Control

You can control appetite is essential to maintaining weight, losing weight, and maintaining those blood sugar levels in control. Controlling your weight will help you avoid the dangers of Type 2 diabetes. Controlling your portions is a method that can aid in reducing the number of calories you consume, thereby reducing the risk of blood sugar fluctuations. Make sure to weigh and measure your portions and use smaller plates. Look up food labels, verify the serving sizes, and then eat your meals in a slow, steady manner.

Eat more Fiber

When you are avoiding excessive fiber consumption, make sure you include fiber into your diet since it may help control your blood sugar. Foods rich in fiber reduce the breakdown of carbs within the body, thereby slowing down the body’s absorption of the sugars in food. Soluble fiber is a great way to keep blood sugar levels in check. Whole fruits, grains, legumes, and vegetables are examples of foods with insoluble fiber.

Eat Smart

Shop at the grocery store for fruits and vegetables and plan your meals around them. You can incorporate favorite foods into your meal plan by counting carbohydrates. Check the complete carbohydrate line when determining whether a food contains fiber.

Learn more about optimizing your diet with our Diabetes Diet meal planning guide.

Get Moving

It has been shown that even 10 minutes of walking after every meal improves blood sugar levels in diabetes. As a result of exercising, insulin resistance is reduced, and glucose is moved into your muscles, used as energy. Active living doesn’t require “burning” or “shredding”; start moving to improve blood sugar levels.

Test Blood Sugar and Take Action

Keep track of your blood sugar and monitor it according to your doctor’s recommendations. Throughout the day, checking your blood sugar levels will be recommended for people with type 1 and gestational diabetes and those with type 2 diabetes who use insulin.

People with type 2 diabetes who don’t inject insulin may be offered varying recommendations for blood sugar testing. You can learn more about your blood sugar by testing before and after meals. Test your blood sugar before treating what you think might be low blood sugar since both high and low blood sugar symptoms can be identical.

When you identify an out-of-range-blood sugar reading, take action. If you are experiencing unexpected high blood sugar levels, call your doctor for treatment recommendations. If you have low blood sugar, treat it right away with 15 grams of fast-acting carbohydrates to raise your blood sugar level and check your blood sugar after 15 minutes. Untreated high or low blood glucose can lead to the need for emergency care, so don’t wait until you land in the hospital. The sooner that you take action, the better.