According to the CDC, a fasting blood sugar level of 99 mg / dL or lower is normal, while 100 to 125 mg / dL indicates you have prediabetes and 126 mg / dL or higher indicates you have diabetes. diabetes. Blood sugar levels outside the target range can also increase the risk of serious health problems, such as: heart diseasevision loss and kidney disease.
Keep in mind that lack of sleep is a major cause for concern that can affect blood sugar levels.
Starting with the Times of India, here are five natural ways to do it improve sleep quality and regulate blood sugar, particularly for diabetics, who are more susceptible to blood glucose fluctuations, including:
Diet modification
A healthy and nutritious diet is important to prevent high or low blood sugar levels. Limit dietary carbohydrate intake to regulate insulin levels. If you have a high blood sugar, avoid processed foods. Instead, include Omega-3 fats in foods like salmon, flaxseed, soy, fish, eggs, whole grains, and nuts.
Meanwhile, for those low in sugar, avoid white flour foods like bread or pasta and eat whole grains like brown rice, oatmeal, and barley. They should consume foods or drinks that contain natural sugars, such as fruit juice or honey. Also include foods rich in soluble fiber in your diet, such as fruits, vegetables, whole grains, and nuts. Make sure you drink plenty of water every day to keep yourself hydrated.
It reduces stress
It is probably safe to say that there is no 100% escape from stress. With the kind of life and busy lifestyle we lead, stress can arise at any time, one way or another. But that doesn’t mean you have to give up and let the stress eat up your physical and mental health. Fight and minimize stress levels. Sleep is very important for reducing stress and reducing stress is very important for quality sleep.
Some other ways to achieve this include walking briskly for 30-40 minutes a day, running, practicing yoga and meditation, deep breathing, and practicing mindfulness. Take time to do relaxing activities that interest you, such as skincare, reading a book, or painting.
(For those of you who have low sugar levels, be sure to eat foods that contain fiber, such as vegetables, whole grains, and nuts. Photo: Illustration. Doc. Freepik.com)
Weight control
As weight increases, blood sugar levels usually rise as well. If you are overweight or obese and have high blood sugar levels, it is important to lose that extra weight. According to Hopkins Medicine, if you have pre-diabetes or diabetes, losing 5 to 10 percent of your body weight can increase your blood sugar levels. In addition to losing weight, it is also important to maintain a healthy waist circumference.
Monitor your blood sugar regularly
Regularly checking blood sugar levels can help people with diabetes or prediabetes understand what foods, medications, or physical activity can affect their blood sugar. This information can help create the best diabetes treatment plan and prevent diabetes complications such as heart attack, stroke, kidney disease, blindness and amputation.
Improve sleep quality
Working on the sleep cycle can take time. So the two things you really need is to be patient and consistent in what you do. Having a busy daily routine can help you feel tired at the end of the day and go to bed.
In the meantime, if the daily routine is relatively free, you can exercise to push your body even more. Some techniques to improve sleep include taking a warm, relaxing bath before bed or reducing the time spent in front of the screen to at least 1-2 hours before bedtime, creating a quiet environment before bedtime, and practicing guided sleep meditation or sleep. yoga.
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