Having high blood sugar levels could be adverse to our health as we age. If left unchecked or untreated, it could lead to a higher risk of developing type 2 diabetes or adult-onset diabetes, which could later result in other serious health complications.
If you have been diagnosed with high blood sugar or if you would just like to play it safe, then here are a few tips for managing and even lowering your blood sugar levels:
Maintain a fitness regimen.
Aside from helping you lose weight and other physical health benefits, exercising regularly can help increase your insulin sensitivity. This means that your cells’ ability to use the available sugar in your bloodstream becomes better, which can then lead to reduced blood sugar levels.
Be mindful of carbs.
Carbohydrates are broken down into sugars or glucose upon digestion, which is then stored in your bloodstream to be later used and converted into energy by your body. Eating too many carbs while also having problems with insulin function could result in the breakdown of this process and lead to high blood sugar. You can try to minimize your intake of carbohydrate-rich foods such as bread, rice, pasta, beans, potatoes, and other sugary foods and maintain a low-carb diet instead.
Go for fiber.
Instead of carbs, you can opt for fiber-rich foods instead. Fiber can slow down carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels compared to carbs intake. Foods that are rich in fiber include fruits, vegetables, legumes, and whole grains. It is also worth noting that studies have shown that soluble fiber can effectively lower blood sugar levels.
Space out your meals.
Eating huge, carbohydrate-rich meals could lead to spikes in your blood sugar levels and consistent spikes could lead to high blood sugar. Hence, try to help your body regulate your blood sugar levels by not fasting, not skipping meals, and knowing your carb counts.
Try to lose a few pounds.
Carrying a few extra pounds in your frame can cause insulin resistance, which can render the blood sugar-lowering hormone ineffective. So losing a bit of that extra weight can help improve your blood sugar levels.
Drinking plenty of water can re-hydrate your blood and help you maintain and regulate your blood sugar levels within the healthy limit. It can also help your body flush out any excess blood sugar through your urine, thereby reducing your risk to develop adult-onset diabetes. Do note that water and other non-caloric beverages are best and that sugar-sweetened drinks might have the opposite effect.
Try to get more high-quality sleep.
Poor or limited sleep can affect your body chemistry and studies have found that a chronic lack of sleep can increase the risk for type 2 diabetes. Tests have also shown that even healthy individuals who were not able to get enough sleep for several nights in a row had higher blood levels of fatty acids, which in turn reduce insulin’s ability to regulate blood sugar. Therefore, always aim to have at least 7 hours of uninterrupted sleep per night.
Your body releases glucagon and cortisol hormones when stressed, which can cause elevated blood sugar levels. This basically means that while you cannot avoid stress, you can try to minimize its effects on your life and health by managing your reaction to it. Try to keep a generally positive outlook in life, avoid putting unnecessary demands on yourself, and allow yourself time to do things that you enjoy. It is also worth noting that studies have found that exercise, relaxation, and meditation have remarkably reduced stress and lowered blood sugar levels in its practitioners.
Try an adult nutrition drink.
If you have been tested to have high blood sugar, then perhaps its time to make small yet better diet and lifestyle choices that can help improve your blood sugar level. One way to do this is by choosing to replace one snack per day with a glass of Glucerna. Glucerna is a nutritious and healthy drink that includes proteins, vitamins, and minerals that your body needs. It can help you stay full and energized, while being low in sugar. Drinking one glass of Glucerna for a month could help you eliminate around 5,670 calories, 1,082 grams of carbs, and 533 grams of sugar.
Busy parents can now easily get their supply of Glucerna anytime, anywhere, thanks to Lazada. Just sign up, log in, and cart your nutritional drink via the Lazada site or Lazada app, and your Glucerna will be delivered straight to your doorsteps.
*All content in this article should be taken as for informational purposes only and should not be considered as medical advice.
Published with Glucerna.
References: Healthline, Everyday Health