High blood sugar, often referred to as hyperglycemia, is usually related to prediabetes and diabetes. Prediabetes occurs in the condition where your blood sugar is excessive but not enough to qualify as diabetes.
Your body typically regulates your blood sugar levels by releasing insulin, a hormone that lets your cells use the sugar that circulates that is present in the blood. This is why insulin is the primary regulator of blood sugar levels.
Many factors can cause blood sugar levels to drop and cause hyperglycemia.
High blood sugar is caused when your liver produces excessive glucose, your body creates less insulin, or you can't use insulin effectively. The term insulin resistance refers to this.
External factors include food choices, certain medications, an unhealthy lifestyle, and stress.
The Centers for Disease Control and Prevention (CDC) states that 13 percent of U.S. adults live with diabetes, and 34.5 percent have prediabetes. This means that around 50% of U.S. adults have diabetes or prediabetes.
The management of blood sugar is particularly crucial for those suffering from diabetes since the presence of blood sugar levels that are high for a long time can cause limb and life-threatening complications.
Here are 14 simple and proven methods to reduce your glucose levels.
1. Exercise regularly
Regular exercises can help you achieve and maintain a healthy weight and improve insulin sensitivity.
The increased sensitivity to insulin means that your cells are more efficient at using the sugar in the bloodstream.
Exercise can also help your muscles use blood sugar to provide energy and increase muscle contraction.
If you have trouble managing your blood sugar levels, check them before and after exercise. This will let you know how you react to various actions and prevent your blood sugar levels from becoming excessively high or low.
Researchers also recommend making “exercise food items” to reduce blood sugar levels and avoid the damage sitting for long periods can cause.
Exercise snacks are simply a way to break your intervals of sitting every 30 minutes for a short period during the day. Some suggested exercises include light walking or simple resistance exercises, like leg raises or squats.
Other beneficial forms of exercise include weightlifting, brisk walking, cycling, running and hiking, dancing, and swimming. Every activity that consistently makes you move—regardless of degree of intensity—beats sitting down.
Also, when you struggle to dedicate extended periods to exercise each week, it is possible that you could benefit from shorter workouts. For example, aim for 150 minutes weekly by doing three 10-minute workouts every day for five days.
SUMMARY
Exercise improves insulin sensitivity and aids in making your muscles use blood sugar to move. This can result in a decreased level of sugar in the blood.
2. Be aware of your carbohydrate intake
The amount of carbs you consume can significantly affect your blood sugar level.
The body breaks down carbohydrates into sugars, mainly glucose. Then, insulin assists the body in utilizing and storing energy.
The process can fail if you consume too many carbohydrates or suffer from insulin function issues, and blood sugar levels may rise.
That's why you should follow the American Diabetes Association (ADA), which suggests that those suffering from diabetes control their carbohydrate intake by counting their carbs and staying aware of their required amount.
Certain studies have found this could aid meal planning and improve blood sugar management.
Numerous studies also demonstrate that a low-carb diet helps lower blood sugar levels and prevent high blood sugar levels.
It is important to remember that diets with no carbohydrates and low carbohydrates aren't identical.
There is no need to avoid carbs while checking your blood sugar levels. However, focusing on whole grains over refined ones and carbohydrates will provide more nutritional value while helping lower blood sugar levels.
3. Get more fiber
Fiber can slow the digestion of carbs and sugars and promote a gradual increase in blood sugar levels.
There are two kinds of fiber: insoluble and insoluble.
Both are essential, however soluble fiber has been proven to help improve blood sugar management, whereas insoluble fiber isn't proven to exert this effect.
A diet high in fiber can enhance your body's capacity to regulate blood sugar levels and reduce blood sugar levels. This will help you manage the effects of type 1 diabetes.
Foods high in fiber are:
- vegetables
- fruits
- legumes
- Whole grains
The daily recommended amount of fiber is around 25 grams per woman and 35 grams for males, or about 14 grams per 1,000 calories.
SUMMARY
Consuming a lot of fiber can help control blood sugar. Insoluble fiber in food seems more effective than insoluble fibers in accomplishing this.
4. Drink plenty of water and remain hydrated
Drinking enough fluids can help keep the blood sugar level within normal levels.
Additionally, it helps prevent dehydration and kidney damage and eliminates excess sugar through urine.
A review of observational studies found that people who consumed more water were less likely to have elevated blood sugar levels.
Drinking water frequently can refresh the blood, decrease blood sugar levels, and lower the risk of developing diabetes.
Remember that water and other low-calorie drinks are the most nutritious. Avoid sweetened drinks with sugar since they can increase blood sugar levels, cause weight gain, and increase the risk of developing diabetes.
5. Implement portion control
Controlling your portions can help you manage your calories and maintain an appropriate weight.
Therefore, weight control promotes reasonable blood sugar control and has been proven to lower the chance of developing type 2 diabetes.
A careful eye on your portion sizes can help prevent spikes in blood sugar levels.
Here are some suggestions for controlling portions:
- Measure and weigh your portions
- use smaller plates
- Beware of restaurants with all-you-can-eat menus
- look up food labels and confirm the serving size
- keep a food journal
- Take your time eating
SUMMARY
Concentrating on the size of your portions will help you control your glucose levels.
6. Pick foods with a low index of glycemic control.
The Glycemic index (GI) measures how fast carbohydrates break down during digestion and how quickly your body absorbs them. This impacts how fast your blood sugar levels increase.
The GI categorizes foods into medium, low, and higher GI and rates these on a scale from 100-100. Low-GI foods are those that are rated at the 55th percentile or lesser.
The quantity and the kind of carbohydrates you consume influence how food impacts blood sugar levels. Mainly eating foods with foods with low GI food items has proven to lower blood sugar levels in those who have diabetes.
A few examples of food items with moderate to low GI are:
- bulgur
- barley
- Unsweetened Greek yogurt
- Oats
- beans
- lentils
- legumes
- Whole wheat pasta
- Non-starchy vegetables
In addition, adding the right amount of protein or healthy fats will help to reduce spikes in blood sugar after eating.
SUMMARY
Select foods with a low glycemic index (GI) and track your carbohydrate consumption.
7. Manage your stress levels
Stress can impact your glucose levels.
During stress, the body releases hormones known as cortisol and glucagon, which raise blood sugar levels.
A study involving students from the group showed that exercising, relaxing, and meditation dramatically reduced stress and blood sugar levels.
Relaxation and exercise methods such as mindfulness and yoga can also aid in resolving the issues with insulin release in those who have chronic diabetes.
SUMMARY
The ability to manage stress levels through exercise or other relaxation techniques, like yoga, can help regulate blood sugar levels.
8. Monitor your blood sugar levels
Monitoring your blood glucose levels can help improve your control of these levels.
You can do this at home using a handheld blood glucose meter, known as a glucose meter. You can discuss this option with your physician.
Keeping track of your eating habits allows you to determine if you must modify your diet or medication and to understand your body's reaction to certain foods.
Measure your levels frequently each day and record the data in a journal. It may also be beneficial to monitor your blood sugars in pairs, for instance, when you exercise before and after or just before and two hours after the meal.
This will help you determine if you should make small changes to your diet if it causes a spike in blood sugar levels instead of cutting out your favorite foods altogether. Certain adjustments could include swapping out an unhealthy side dish for starchy vegetables or restricting the amount of vegetables you consume to a small portion.
SUMMARY
Monitoring your blood sugar levels and keeping a daily journal allows you to modify your diet and medications to regulate your blood sugar levels.
9. You should get enough quality sleep
Sleeping enough is a great feeling and vital to maintaining healthy overall health.
Poor sleep habits and inadequate sleep can impact the levels of blood sugar along with insulin resistance, which can increase the chance of developing Type 2 Diabetes. They also can increase appetite and lead to weight gain.
Furthermore, sleep deprivation can increase cortisol levels, a hormone that, as we've explained, plays a crucial role in managing blood sugar.
A good night's sleep is all about quality and quantity. The National Sleep Foundation recommends that adults sleep at least 7 hours each night.
To enhance the quantity and quality of your rest, try to:
- You should adhere to a schedule for sleep
- Beware of alcohol and caffeine at night.
- get regular exercise
- reduce the amount of time spent on screens before bed
- keep your bedroom cool
- limit your naps
- Create a routine for bedtime
- Make use of calming and soothing scents, such as lavender
- Avoid working while in the bedroom.
- Take a bath or shower before getting ready for bed
- Try guided imagery or guided visualization
SUMMARY
Sleeping well helps to maintain blood sugar levels and encourages weight maintenance. However, sleeping poorly can affect the metabolic hormones crucial to health.
10. Consume foods high in magnesium and chromium
Blood sugar and diabetes levels are connected to deficiencies in micronutrients. Examples include deficiency in the minerals chromium and magnesium.
Chromium is involved in fat and carb metabolism. It can enhance the effects of insulin, which aids in blood sugar regulation.
Chromium-rich foods include:
- Meats
- Whole grain products
- fruit
- vegetables
- nuts
The mechanisms that underlie the proposed connection aren't fully understood, and some studies have provided mixed results. Therefore, further research is required.
Magnesium is also known to improve glucose levels. In reality, diets high in magnesium have an incredibly lower risk of developing diabetes.
Conversely, low magnesium levels could cause an increase in insulin resistance and decreased glucose tolerance among people who have diabetes.
But if you are already eating plenty of magnesium-rich foods and have sufficient blood magnesium levels, supplementing with magnesium will not benefit you.
Magnesium-rich foods include:
- Dark leafy greens
- Pumpkin and squash seeds
- tuna
- Whole grains
- Dark chocolate
- bananas
- avocados
- beans
SUMMARY
Consuming foods rich in magnesium and chromium may aid in preventing deficiencies and lower the chance of developing blood sugar issues.
11. Think about adding specific food items to your diet
Many plants and foods are thought to possess medicinal properties.
However, the quality of evidence for the ingredients in question is deficient because of the lack of human studies or limited samples. So, no conclusive recommendation can be given on their usage.
Some of the foods marketed to provide anti-diabetes benefits are :
- Apple cider vinegar. According to older research, this ingredient can reduce blood sugar levels by delaying emptying your stomach after eating (.
- Cinnamon. This spice may boost blood sugar levels by increasing insulin sensitivity and reducing the breakdown of carbohydrates in the digestive tract. This can reduce the spike in blood sugar levels following eating, but more research is needed.
- Berberine. Research suggests that this substance lowers blood sugar levels by triggering enzymes that break down glucose, thus enhancing your tissue's sugar consumption and boosting insulin production.
- Seeds of Fenugreek. While more high-quality studies on humans are required, evidence suggests that fenugreek can aid in blood sugar control.
It is essential to consult your physician before adding these foods to your diet, especially if you're taking blood sugar-lowering medication since certain herbal supplements can negatively interact with these medications.
In addition, it is essential to note that the Food and Drug Administration (FDA) cannot regulate supplements the same way it regulates prescription drugs. Therefore, buying supplements examined by an independent laboratory for quality and the amount of ingredients in them is necessary.
SUMMARY
Certain foods are believed to have effects on blood sugar that can be reduced. However, the research is inconclusive, and these foods could adversely interact with the medication for diabetes.
12. Maintain a moderate weight.
Being a healthy weight will help maintain reasonable blood sugar control and lower the risk of developing the disease.
Research has shown that even a mere 5% decrease in body weight can help improve the regulation of blood sugar levels and lessen the requirement for.
For instance, If a person weighs 200lbs (91 kilograms) and loses only 10-14 pounds (4.5-6 kg), it is possible to notice significant improvement in glucose levels.
Furthermore, losing more than 5 percent of your initial weight can help improve your glycated hemoglobin (HbA1c) measurements. These are used to determine the status of your blood sugar levels over the past three months.
SUMMARY
Being a healthy weight will help manage blood sugar levels and reduce the risk of developing diabetes.
13. Take healthy and nutritious snacks more often
Spreading your meals and snacks over the day can help you to avoid low and high glucose levels ).
In addition, snacking between meals could decrease your risk of getting type 2 diabetes.
Numerous studies suggest that eating smaller, less regular meals daily may increase insulin sensitivity and decrease glucose levels.
Additionally, smaller meals and healthier daily snacking could lower the glycated hemoglobin (HbA1c) readings, indicating improvement in blood sugar levels over the past three months.
Take a look at this article about snack options if you have diabetes and you're not sure what to eat in between meals.
SUMMARY
In between meals, a snack can prevent the blood sugar level from increasing or dropping all day.
14. Eat probiotic-rich foods
Probiotics are beneficial bacteria that provide various health benefits, such as improved glucose regulation in the blood.
Research has found that probiotics are beneficial, suggesting that they could lower blood sugar levels at rest, reduce hemoglobin glycation (HbA1c), and increase insulin resistance among people with type 2 diabetes.
It is interesting to note that studies have shown that the improvement in blood sugar levels can be more noticeable for those who take different types of probiotics for at minimum 8 weeks.
Probiotic-rich food items include foods that are fermented, including:
- Yogurt is stated on the label that it is made from active cultures that are alive
- Kefir
- tempeh
- sauerkraut
- Kimchi
SUMMARY
A probiotic-rich diet may help you manage your blood sugar levels.
Frequently asked questions
What are the three signs of hyperglycemia?
The symptoms of hyperglycemia include being extremely thirsty, often needing to pee, experiencing blurred eyes, being tired, and having sores that won't heal.
How can diabetes cause hyperglycemia?
The hormone insulin regulates blood sugar levels in the body. In type 1 diabetes, the person isn't getting enough insulin. If you have type 2 diabetes, your insulin isn't functioning as efficiently.
How do you know the three P's associated with diabetic hyperglycemia?
The three Ps in diabetic hyperglycemia are polydipsia, polyuria, and polyphagia. They are described as excessive thirst, urination, and appetite, respectively.
Is the type 2 diabetes hyper or hypo?
Type 2 diabetes condition can trigger hyperglycemia because insulin doesn't allow glucose to be utilized by your body in the way it is supposed to.
The most important thing is the bottom line
There are many methods to manage glucose levels in your body.
Many involve lifestyle changes, such as controlling weight, stress levels, sleep quality, exercising, and staying hydrated. However, a few of the most significant changes are based on food choices.
Consult your physician before making any lifestyle changes or attempting new supplements, especially if you are having problems managing blood sugar levels or taking medication.