Blood sugar levels are a primary concern for people who suffer from diabetes. It’s more common than you think. 3 out of every 5 adult males have diabetes.
However, high blood sugars and diabetes can be dangerous if not control. You may think that to control blood sugar, you will need to go to the ends of the world. But, the process isn’t that complicated.
High blood sugar, known as hyperglycemia, occurs when a person’s blood sugar goes over 180 milligrams per deciliter (mg/dL). When your blood sugar level gets too high the quickest way to reduce it is to take fast-acting insulin, but only if it is an emergency.
To promote the general well-being of the body, you can control blood sugar naturally at home by making important lifestyle changes.
Here we have listed a number of ways by which a person with diabetes can lower high blood sugar levels and reduce the risk of any complications.
Types of Blood Sugar/Glucose Levels
1. Hypoglycemia: Hypoglycemia is the condition in which your body’s blood sugar (glucose) level is lower than normal. Glucose is the body’s main energy source. Symptoms include shakiness and unconsciousness.
2. Hyperglycemia: Hyperglycemia is when your body starts producing high levels of sugar and glucose. However, in this condition, the body fails to produce enough insulin, that is, the hormone that absorbs the glucose in the blood. Common symptoms include fruity breath, dry mouth, nausea and vomiting, shortness of breath, and abdominal pain.
How to control blood sugar?
If your blood sugar spikes after meals or if you typically have high blood sugar in the morning, it’s high time you learn how to control blood sugar. Attempting to control blood sugar will do you good in the long-run while promoting a healthy lifestyle and sustaining overall well-being.
Here are 7 ways on how to control blood sugar:
1. Keep your carb intake in check
Everyone knows that your body breaks down carbs into sugars and glucose and then it is the insulin’s responsibility to move that sugar into your cells for fuel. This is elementary biology that all of us have studied. But, the body works differently when you are a diabetic patient.
When you consume too many carbs or have problems with your insulin functioning, this process fails and your blood glucose levels increase tragically. However, you can control this just like you can control blood sugar. If you plan your meals appropriately and control your carb intake by counting carbs, you can successfully reverse the faulty functioning. A low-carb diet can help to control blood sugar in the long run.
If your blood sugar spikes after meals, it is possible that you are not giving your body the hydration it needs. Adequate hydration is the primary key to living a healthy lifestyle. Drinking enough water will prevent dehydration and thus, help the kidneys remove extra sugar from the body through urine. Drinking a good amount of water regularly will re-hydrate the blood, lower blood glucose levels, and reduce the risk and complications of diabetes.
Therefore, you should switch all the sugary drinks and sodas in your fridge with fresh water. And, if you are bored with the taste of plain water, you can try drinking coconut water once in a while.
3. Eat foods with a low glycemic index
The glycemic indicator was developed to rank foods by how much they cause blood sugar levels to rise. In layman’s words, they assess the body’s blood sugar level’s response to foods.
Eating low-glycemic-index foods has been known to control blood sugar in the long run. Low-glycemic foods are the ones that score below 55 on the glycemic index. They include legumes, oats, sweet potatoes, yams, barley, leafy greens, low-fat milk, quinoa, beans, meat, seafood, nuts, and seeds, etc.
This shouldn’t come as a surprise. Everyone knows that exercise is crucial for maintaining a healthy lifestyle and promoting general well-being. Weight management is necessary to control blood sugar. Thus, you must exercise every day. Being overweight is linked to an increased risk of diabetes and insulin resistance.
Losing weight and regular exercise can help you increase insulin sensitivity. This means that your cells will be able to use the available sugar in your bloodstream for your benefit.
Therefore, you must find a daily workout routine that works for you.
5. Consume more dietary fiber
If you want to control blood sugar, it is crucial to increase your dietary fiber intake. If you suffer from high blood sugar in the morning, it is likely that you’re not consuming enough dietary fiber. Fiber plays an important role in blood sugar management as it slows down the rate at which carbs beak down, that is carb digestion. Besides, it also helps in sugar absorption.
There are two kinds of fibers: soluble and insoluble fibers. Of the two, you should consume soluble fiber in an attempt to control blood sugar. A high-fiber diet can improve your blood sugar condition considerably. Soluble fiber is high in foods like vegetables, legumes, whole grains, and fruits.
If you are confused about how to incorporate low-glycemic and high fiber foods in your diet, going to a professional dietician or nutritionist is highly recommended. They can guide you through your required diet to control blood sugar.
6. Try Herbal Extracts
Natural Herbal extracts have proven benefits in treating high blood sugars. If your blood sugar spikes after meals or if you have high blood sugar in the morning, herbal extracts might be the perfect remedy for you! We usually gain nutrients from the food we consume every day.
However, sometimes those nutrients aren’t enough because of her busy eating habits and unhealthy diets. That is where herbal supplements can help to control blood sugar. However, you should consult a doctor or a medical practitioner before you decide to get a supplement plan. The best supplements to control blood sugar are bitter melon, green tea, aloe vera, fenugreek, American ginseng, and cinnamon.
7. Reduce Stress and Get more sleep
This is an overlooked point when it comes to controlling blood sugar. But, stress has significant impacts on blood sugar levels. The body release stress hormones under tense circumstances and these hormones can increase blood sugar levels. Thus, Managing stress can help to control blood sugar.
If you have high blood sugar in the morning, it is possible that you haven’t been sleeping properly. Getting enough sleep is necessary for good health and crucial to maintain and control blood sugar. Therefore, make sure you get at least 8-9 hours every night.
These are all the things you can do to control blood sugar. Remember that leading a healthy lifestyle can do wonders for your body even when high blood sugar levels are concerned!