If you are suffering from diabetes, you should know about ways to control blood sugar levels in the body. Without making an effort to do so, your health could be negatively affected.
High blood sugar occurs when the body can’t produce or respond to insulin effectively. People who have diabetes have glucose build up in their blood which can result in hyperglycemia. Too much sugar in the blood can result in health complications, especially if left untreated for a long time. When the blood sugar level exceeds a certain point, health care providers are in the best position to ascertain if it’s hypoglycemia or not.
High blood sugar is common among adults than children and teenagers. One study in 2012 showed that 12% to 14% of adults in the United States had diabetes. This article will discuss 5 ways to control blood sugar levels in the body.
If you have a high level of blood sugar, there are natural ways to keep it in check thereby preventing diabetes or worse.
With that being said, these are the 5 ways to control blood sugar levels in the body.
1. Reduce Your Carbohydrate Intake
Carbohydrates are classified into two major parts; simple and complex. People suffering from diabetes should avoid foods that contain simple carbohydrates because it gets digested quickly and releases sugar into the bloodstream. Honey, white rice, sweets, contain simple carbohydrates.
When you take food that contains simple carbohydrates, your body breaks it down into sugar easily. Complex carbohydrates, on the other hand, take time before it gets digested and releases glucose into the bloodstream. Brown rice, millet, oats, and wheat products are examples of foods that contain complex carbohydrates. It’s better to go for complex carbohydrates if you have diabetes.
2. Stay Hydrated
Water is essential in controlling blood sugar levels. Apart from preventing dehydration, it enables the kidney to remove excess blood sugar via urine. Regular intake of water keeps the blood hydrated, reduces diabetes, and lowers blood sugar. Beverages and sweet drinks may seem the best option to go for when thirsty, but you should know that it causes weight gain, increase diabetes and blood sugar.
Try to take at least 6 to 8 glasses of water every day, except your doctor has given instructions concerning this. And don’t use sugary drinks as a substitute for water.
3. Reduce your Stress Levels
It is generally known that stress has negative effects on the body. Stress can increase the level of blood sugar. Note that when you are stressed, glucagon and cortisol are released; hormones that make your blood sugar increase. You can reduce stress by performing exercises, meditation, and taking regular breaks from strenuous activities.
Research has shown that reducing stress levels is one of the ways to control blood sugar levels.
It is recommended that you sleep for at least 7 to 9 hours every day. But, understandably, busy schedules can result in sleep deprivation which can be prevented.
Sleep plays a major role in overall well-being, don’t joke with quality sleep. Lack of adequate sleep or poor sleeping habits affects the blood sugar levels and the body’s sensitivity to insulin. Research has also shown that poor sleeping habits can increase appetite thereby resulting in weight gain.
Besides, when you deprive yourself of adequate sleep, growth hormones will be released in small quantities while cortisol levels will rise. Keep in mind that good sleep is not about the number of hours alone, but the quality too.
When you want to sleep, turn off mobile devices, make sure your bed is comfortable and avoid noisy environments. As insignificant as this action may be, it will prevent you from taking sleep medications which can do more harm than good in the long run.
5. Take Fiber-rich Foods
Regular intake of fiber contributes to our general health. Foods such as vegetables, peas, broccoli, and fruits contain fiber.
There are two kinds of fiber and they are soluble and insoluble fiber. Soluble fiber mixes with the water in your stomach, then acts as a shield by forming a thin gel. This prevents the absorption of cholesterol and sugars. Regular intake of soluble fiber can help control blood sugar, especially in people living with diabetes.
Besides, soluble fiber can help to bring lower cholesterol levels and as a result, prevent heart attacks.
Insoluble fiber helps relieve the bowel from constipation and does not get broken down in the bowel.
Whether soluble or insoluble, fiber is useful for your body and should be included in your diet regularly.
Now that you’ve read how to control blood sugar levels, it is time to take action. Follow through the 5 tips listed above and observe changes in your body.