Maintaining our blood sugar levels can be tricky and demanding. However, it’s an important aspect of maintaining overall health. Without proper care, we might develop high blood sugar or hyperglycemia that leads to diabetes. If that happens, our chances of developing heart issues, kidney failure, and strokes go up.
Our blood sugar levels may spike when our body doesn’t make enough insulin. Even when it does, it fails to utilize this hormone properly. According to the CDC (Centers for Disease Control and Prevention), around 13 percent of the American population suffers from high blood sugar levels.
Whether we’re diabetic or not, it helps to know how we can lower blood sugar levels. Certain practices can help us stave off the major health concerns linked to high blood sugar. If you’re ready to make some headway towards better health, here are some lifestyle changes to adopt now:
1. Regular Exercise
With a regular exercise routine, our body cells will be able to better utilize blood sugar. The results will hopefully include lower blood sugar levels.
Below are some of the most beneficial exercises for managing blood sugar:
- Brisk walking
- Cycling
- Running
- Weightlifting
- Dancing
- Swimming
- Hiking
2. Limiting Simple Carbohydrates
Simple carbohydrates like white bread, sugar, and white pasta are easily converted into sugar. Once they’re in the body, such foods can lead to a spike in blood sugar levels. If we consume too much of them, the body will need to make and manage more insulin. This burden can become too much, which may lead to blood sugar spikes. From this, we can see how monitoring carbs is essential for managing blood sugar levels and other long-term benefits.
Practices like the semaglutide miami diet can help us manage our carb intake. It may require a little effort at first, but you’ll be feeling much better after some time.
3. Higher Fiber Intake
It’s usually easier to add certain practices to our lifestyle than eliminating long-held habits. To manage blood sugar levels, increasing fiber intake is as essential as managing carbohydrates. We can look for the best fiber-rich foods and snacks to contribute to our healthy lifestyle. Here are some tips to remember when we’re using fiber to combat high blood sugar:
- The fiber content in food will slow down sugar absorption and carbohydrate digestion
- While digesting fiber, the body will experience more gradual increases in blood sugar
- Soluble fiber options are best for keeping blood sugar levels in check
- High-fiber diets are also effective in managing Type 1 diabetes
- A few of the best high-fiber options include whole grains, fruits, beans, and most vegetables
4. A Higher Water Intake
With a proper intake of water, our kidneys can function at the optimal level. They’ll find it easier to flush out the excessive sugar in our system, keeping blood sugar in check.
People who drink the right amount of water per day are usually less likely to develop high blood sugar. If this particular change is challenging, try reading up on some real-life ways to up that water intake! The following tips can also come in handy:
- Water is the most effective liquid to consume for blood sugar management
- Avoid sugary and caffeinated drinks, as these are likely to raise sugar and blood pressure levels
- Drinking more water can also help us feel fuller, which helps in diet management and losing weight
- Better hydration will make it easier for the body to process excess glucose
- An adequate water intake will also help to deal with issues such as insulin sensitivity; the body might become more responsive to insulin
- Water will help in maintaining blood circulation and volume, which are essential for insulin transportation all over the body
5. Exercising Portion Control
Controlling blood sugar levels doesn’t have to mean eliminating your favorite foods. Portion control is a great way to enjoy various cuisines and dishes while still reducing calories. Such precautions will also help us manage blood sugar levels.
The following tips for portion control can help you along the way:
- Use small bowls and plates
- Avoid second portions
- Drink a glass of water before every meal and snack
- Get a decent intake of protein at breakfast; this is likely to keep you feeling full for a long time.
- Measure food intake using measuring cups or a kitchen scale.
- Section your plate: Fill half with vegetables, a quarter with complex carbohydrates, and a quarter with lean protein.
- Don’t eat right from the container for any food or snack
- Practice mindful eating; put aside all other distractions and focus on your food while eating.
- Pay attention to your body and eat only when it needs the calories.
- Avoid liquid calories such as soda, alcoholic drinks, processed juices, etc.
- Plan out your meals and consider prepping ingredients in advance.
- Choose chromium-rich options that can also help to control blood sugar; some of the best examples include nuts, dark chocolate, nuts, seeds, and tuna, in addition to fruits and veggies.
6. Managing Stress
High stress can cause a spike in blood sugar and exacerbate other health issues. With stress management, we may hope to control several aspects of our health. We’ll also feel a lot better in general. Here are some ways to manage stress in our daily lives:
- At least 30 minutes of moderate exercise a day
- Relaxation techniques such as deep breathing
- Mediation
- Yoga
- Stretching
- Talk therapy as and when required
7. Maintaining a Regular Sleep Cycle
Poor sleep may result in below-average blood sugar management. If you’re not getting sufficient rest every night, your appetite may increase. It will lead to less control over your diet and easier weight gain.
What’s more, sleep deprivation may lead to higher cortisol levels. Cortisol can throw blood sugar out of whack, so we need to control its production. With this in mind, we should strive to improve our sleep cycle as much as possible.
Conclusion
Managing blood sugar levels can help us manage our treatment plans and generally lead a healthier lifestyle. With optimal blood sugar levels, we might experience a more positive state of well-being. Eating right, staying active, and proper rest is key, so it’s best to start implementing these right away. It’s never a bad time to begin a healthier lifestyle, so why not start today?
