For you to maintain the required energy levels and avoid complications such as diabetes, you need to keep your blood sugar levels balanced. There are many things that you can do to keep your sugar levels in check. Excising, lifestyle change, avoiding stress and having a healthy diet will give you good sugar level.
High levels of sugar in your blood is dangerous for your health. It can be the beginning of a stroke, nerve damage, heart attack, blindness, type 2 diabetes and even dialysis. Let’s look at how you can regulate the sugar level in your body.
Eating Food Rich In Fiber
This type of diet does not supply calories and nutrients but affects your blood sugar positively. It slows down the process of carbohydrate absorption, which improves blood sugar regulation and lowers insulin requirement.
The types of food that you can eat in this category include:
- leafy greens
- green beans
- whole grain breads
These are rich in fiber and starchy carbohydrates.
So as to prevent and manage diabetes, you can include a moderate exercise in your daily routine. By doing this, you will reduce the amount of glucose in your blood and insulin will be able to work more effectively.
To get more out of your exercise, you can have 30 – 60 minutes of exercise each day for about 4 days a week. If you don’t have time for this, you can have a 20 minute walk for 3 times a week. Some exercises will not work for you and you can talk to a physician to get the best exercise plan that will be beneficial to you.
When you are stressed, your nervous and endocrine systems are stimulated. This leads to increased blood sugar levels. You may also fail to check your diet and exercise when you are under stress. Stress hormones can alter blood glucose directly. Avoiding stress is a great way to regulate your blood sugar levels.
Supplements such as magnesium and chromium lower blood sugar levels. Chromium assists insulin to convert glucose in your blood to energy. You can get these supplements from whole grains, vegetables, cheese, fish, fruits and meat.
Magnesium promotes healthy blood sugar levels. Visit a physician who will recommend the best supplements for you to low the blood sugar level in your body.
Eat Healthy Fats
As you take carbohydrates, include healthy fats in your diet also. People tend to eat food that have processed fast, which raises the level of blood sugar. This type of diet can lead to insulin resistance and type 2 diabetes.
When you take healthy fats, it lowers the rate of carbohydrate absorption by slowing the process of digestion. You can get healthy fats from canola oil, olive oil and fish.
Eat Antioxidant Rich Food
Research has shown that people with diabetes have elevated levels of free radicals. This reduces the level of antioxidants that is required to fight radicals. Free radicals can damage body cells and cause diseases as they contain unpaired electrons.
Antioxidants such as selenium, zinc, and Vitamin E can help blood glucose levels to get back to its normal range. These antioxidants can be acquired from eating food such as:
- leafy greens
- red meat
- beans nuts
Watch Your Alcohol Drinking Habits
Alcohol can lower blood sugar but this method is not considered effective. It interferes with the liver’s ability to raise blood sugar. This method is not recommended to all, as alcohol may cause hypoglycemia or increase the blood glucose level depending on how it is taken.
You can talk to a doctor about alcohol intake as this method can be effective for a person who is taking blood glucose-lowering medication, such as insulin or sulfonylurea.
Get Quality Sleep
A lot of people lead busy lives that sleep becomes a luxury. Research has shown that lack of sleep has an effect on blood sugar. To have the required blood sugar in your body, improve your sleeping habits. Lack of sleep decrease cortisol concentrations. When the level of cortisol concentration decreases, it causes insulin resistance (body cells having a problem with insulin).
Lack of sleep also makes it difficult for the cells to take glucose, hence increasing blood sugar levels. To help in stabilizing your blood sugar level, prioritize having quality sleep every night.
Leading a healthy life affects the level of your blood sugar. Having high levels of blood sugar causes other dangerous diseases. You can get high blood pressure, cardiovascular diseases and diabetes.
Change your daily schedule to include exercise and sleeping. Check the type of food that you are eating to control blood sugar level. Visit a doctor regularly for glucose level testing.