Keeping your blood sugar under control is essential for your overall health, but it is especially important if you have diabetes since it can help you avoid significant complications including loss of vision, kidney damage, and heart disease. High blood sugar happens when there is too much sugar in the blood and not enough insulin, and as a result, it causes worrisome symptoms such as blurred vision, headaches, increased urination, and in some cases, vomiting, rapid heartbeat, confusion, and coma. High blood sugar can be prevented by maintaining a healthy diet and exercising regularly. If your blood sugar level is over 125 mg/dL while you haven’t eaten for at least eight hours, you have high blood sugar. Consume This and Not That! Health met with medical professionals who offered advice on how to reduce one’s blood sugar levels. As usual, you must consult your primary care physician for medical guidance. Continue reading, and make sure you don’t miss any of these sure signs that you’ve already had COVID to protect not only your health but also the health of others.
Kiera Powell, an RN and the nursing consultant for Carewell shared the following with us: “Include an activity that gets your heart rate up, such as dancing, walking quickly, swimming, or riding a bike, in your daily routine for at least twenty minutes. This may contribute to a decrease in blood sugar.”
Powell is right to remind us, “Exercising regularly is an essential component in the management of one’s blood sugar levels. Regular physical activity makes your heart stronger, which enables it to pump more blood with less effort. This, in turn, reduces the amount of pressure that is placed on the arteries, which in turn lowers blood pressure. Exercise that ranges from moderate to vigorous intensity for at least 150 minutes per week is recommended by the Centers for Disease Control and Prevention (CDC).”
Powell explains, “If you’ve been diagnosed with chronically high blood sugar, pre-diabetes, or diabetes (whether type one or two), it’s important that you regularly check your blood sugar levels and adhere to the treatment prescribed by your doctor. In some cases, blood sugar levels cannot be regulated without the help of specific medications, so taking them as prescribed is essential to preventing complications.”
According to dietitian and author Lisa Richards, who is the creator of the Candida Diet, “The kidneys are the principal organs responsible for excreting excess sugar from the body. Keeping yourself well hydrated allows your kidneys to do this procedure more effectively and efficiently. When we are dehydrated, our blood glucose levels can start to rise, which can eventually lead to high blood sugar. Consuming a lot of water helps to rehydrate the blood, which in turn helps to prevent fast highs and lows in blood sugar levels. This is because drinking plenty of water helps to rehydrate the blood. Instead of reaching for sugary sports drinks, people with diabetes should be drinking water as their primary source of hydration because it is the healthiest option. There are various options for hydration that can be found on the market; however, you should always check to make sure that these options do not contain any added sweets or an excessive amount of carbohydrates.”
As shared by Trista Best, MPH, RD, and LD Trista Best, “Consuming foods that are high in soluble fiber is a good method for managing blood sugar because they prevent or reduce increases in glucose levels. Because it is a source of food for the good bacteria that are found in the gut, soluble fiber can increase insulin sensitivity. These bacteria are better able to digest food and reduce the insulin response when the microbiome of the gut is in a balanced state. The body’s absorption of sugar will be slowed because of the presence of this type of fiber, which also helps minimize spikes in blood sugar levels. By lowering the pace at which glucose is absorbed into the bloodstream, cells can become used to the effects of insulin, so reducing the severity of the blood sugar swings. Just a few of the foods that include soluble fiber are legumes, oats, avocados, sweet potatoes, broccoli, flax seed, carrots, and apples. Other foods that contain soluble fiber are carrots, apples, flax seed, and broccoli.”
It has been said by Powell that “Diabetes can be effectively managed by maintaining a diet that is both nutrient-dense and well-balanced. Steer clear of foods that are heavy in saturated and trans fats, like fried foods, as well as foods that have high levels of salt and sugar. Keep an eye out for sugary beverages as well. Most of the time, we don’t give much thought to the amount of sugar that is contained in drinks such as juice, soda, alcoholic beverages, and sports drinks. Salmon, almonds, and seeds are all excellent examples of foods that contain healthy fats that can help manage blood sugar levels.”