High blood sugar is associated with diabetes and pre-diabetes. Prediabetes is when blood sugar is high but not high enough to be classified as diabetes. Our body normally produces insulin to control blood sugar levels. Insulin is a hormone that allows cells to use the blood sugar circulating in the blood, and is the most important regulator of blood sugar levels.
However, several factors can impair blood sugar management, leading to high blood sugar. Some of the causes of high blood sugar in the body include the liver making too much glucose, the body making too little insulin, or the body being unable to use insulin effectively (insulin resistance).
External factors include food, certain medications, a sedentary lifestyle, and stress. Blood sugar control is especially important for people with diabetes, as chronically high blood sugar levels can lead to limb and life-threatening complications. Learn how to lower blood sugar levels naturally, scientifically proven.
△ regular exercise
Exercising on a regular basis can help maintain a healthy body weight and increase insulin sensitivity. Increased insulin sensitivity means that cells can more effectively use available sugars in the bloodstream. Exercise also helps your muscles use blood sugar for energy and muscle contraction.
If you have trouble managing your blood sugar, it’s a good idea to check your blood sugar levels regularly before and after exercise. This will give you an idea of how you are responding to other activities and will help keep your blood sugar levels from getting too high or too low. Experts say, “To lower blood sugar and prevent the harm of sitting all day, exercise like eating a snack.”
In other words, you wake up every 30 minutes and get up and move, even for just a few minutes. Recommended exercises include light walking, or simple resistance exercises such as squats and leg raises. Experts say, “In fact, any activity that gets you up and moving on a regular basis, regardless of intensity, is good.” If you want to work out consistently throughout the week, consider having 10 minute workout sessions 3 times a day for 5 days with a goal of 150 minutes per week.
◇Carbohydrate intake management
Carbohydrate intake greatly affects blood sugar levels. The body breaks down carbohydrates into sugars, mainly glucose. Insulin then helps the body use and store energy. Eating too many carbohydrates or having problems with your insulin function can cause this process to fail and your blood sugar levels to rise.
Experts say, “People with diabetes need to manage their carbohydrate intake.” Studies show that eating a low-carb diet can help lower blood sugar levels and prevent blood sugar spikes. Among carbohydrates, avoiding processed grains or refined carbohydrates and eating whole grains has an advantage in blood sugar control.
◇ More fiber
Fiber promotes a gradual rise in blood sugar levels by slowing the digestion of carbohydrates and absorption of sugars. There are two types of fiber: insoluble and soluble. Although both are important, soluble fiber has been shown to improve blood sugar management, while insoluble fiber has not been shown to be effective.
A high-fiber diet can improve the body’s ability to control blood sugar and minimize blood sugar lows. Foods rich in fiber include vegetables, fruits, legumes, and whole grains. The recommended daily intake of fiber is 25 g for women and 35 g for men. That’s about 14 grams per 1000 calories.
◇Drink water well
Drinking plenty of water can help keep your blood sugar levels within a healthy range. In addition to preventing dehydration, it also helps the kidneys (kidneys) flush out excess sugar through urine. Studies have shown that people who drank more water have a lower risk of developing high blood sugar.
Drinking water regularly can rehydrate the blood, lower blood sugar levels, and reduce the risk of diabetes. Water and calorie-free beverages are good. Drinks with added sugar should be avoided as they can raise blood sugar, promote weight gain and increase the risk of diabetes.
◇Eat foods with low glycemic index
The glycemic index (GI) is a number that expresses the rate at which blood sugar rises after eating food, on a scale of 0-100. It tells you how quickly carbohydrates are broken down during digestion and how quickly your body absorbs them. A food with a GI of 55 or less is a low GI food. Eating low GI foods has been shown to reduce blood sugar levels in people with diabetes.
Foods with a low or medium GI include barley, unsweetened Greek yogurt, oats, legumes, whole wheat pasta, and non-starchy vegetables. Adding protein or healthy fats to foods with low GI levels can help minimize post-meal blood sugar spikes.
◇Stress control
Stress can affect blood sugar levels. When stressed, the body releases hormones called glucagon and cortisol, which raise blood sugar levels. Studies have shown that exercise, rest and meditation significantly reduce stress and lower blood sugar levels. Managing stress levels with exercise or relaxation techniques such as yoga or meditation can help control blood sugar levels.
◇ Enough sleep
Lack of sleep and rest can affect blood sugar levels and insulin sensitivity, increasing your risk of developing diabetes. It can also increase appetite and promote weight gain. Lack of sleep raises levels of cortisol, a hormone that plays an essential role in blood sugar management. Proper sleep is about quantity and quality. Experts recommend that “adults get at least 7 to 8 hours of high-quality sleep.”
◇Avoiding chromium and magnesium deficiency
High blood sugar levels and diabetes are associated with micronutrient deficiencies. Examples include chromium and magnesium deficiency. Chromium is involved in carbohydrate and fat metabolism. It can help control blood sugar by enhancing the action of insulin. Foods rich in chromium include meat, whole grain products, fruits, vegetables, and nuts.
Magnesium also helps with blood sugar levels. A magnesium-rich diet has been linked to a significant reduction in diabetes risk. On the other hand, low magnesium levels can lead to insulin resistance and reduce glucose tolerance in diabetic patients. Foods rich in magnesium include dark leafy vegetables, pumpkin and pumpkin seeds, tuna, whole grains, dark chocolate, bananas, avocados, and legumes.
◇Maintaining an appropriate weight
Maintaining a healthy weight promotes healthy blood sugar levels and reduces the risk of developing diabetes. Studies have shown that losing 5% of body weight can improve blood sugar control and reduce the need for diabetes medications. Also, losing more than 5% of body weight helps to improve glycated hemoglobin levels.
◇ Eat foods rich in probiotics
Probiotics are beneficial bacteria that provide many health benefits, including improved blood sugar control. Studies have shown that probiotic intake can lower fasting blood sugar, glycated hemoglobin and insulin resistance in diabetic patients. Foods rich in probiotics include fermented foods, such as yogurt, kefir (fermented milk), tempeh (fermented soybeans), kimchi, and sauerkraut (German kimchi).
By Kwon Soon-il, staff reporter [email protected]
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