Diabetes is the most common cause of high blood sugar, which should be managed and treated carefully by a doctor.There are a lot of simple actions you can take to lower your blood sugar.Changing your diet and exercise routine is one of the ways you can lower your blood sugar levels.This article contains tips on how to lower your blood sugar levels safely and effectively.
Step 1: Moderate in fat and high in fiber, these foods are good for you.
ComplexCarbohydrates like bananas, oatmeal, and sweet potatoes are necessary for people with high blood pressure.Adding these to your diet will reduce your risk of high blood sugar.A quick rise in blood sugar levels is prevented by this.Fresh apples, dried apricots, or peaches canned in juice or water are good choices.Don't eat canned or frozen fruits that have added sugar.It is recommended that at least 3 cups of vegetables be eaten every day.Cucumbers, artichokes, and salad greens are good choices.Most people with high blood sugar find oatmeal and barley to be good whole grain options.
Step 2: White rice, french fries, and soda are eaten at a faster rate.
Your blood sugar levels rise as your body quickly absorbs energy.This can cause the cells in your body to not respond toinsulin production.If you want to lower your blood sugar levels, try to cut back on simple carbs so that they are just an occasional treat rather than a significant part of your diet.Pizza, white potatoes, potato chips, and pasta are examples of simple sugars.
Step 3: How they affect blood sugar levels is ranked by the glycemic index.
The scale is from 0 to 100 and lets you know how fast and how much sugar is in your blood.If you have high blood sugar, it's best to avoid foods with a glycemic rating of 70-100.White bread can cause blood sugar levels to rise because it is too fast to digest.If you want to lower your blood sugar, stick to foods with a low glycemic rating.The glycemic rating of a food can be determined by using a trusted online index.
Step 4: Excess drinking can affect your body's ability to produceinsulin.
Inflammation to the pancreas can be caused by too much alcohol.It can increase your risk of diabetes.If you want to drink in moderation, stick to one to two drinks per day.
Step 5: Nicotine and alcohol have similar effects on your body.
Tobacco products increase your blood sugar.It can cause the cells in your body to no longer respond to theinsulin you produce.Smoking can lower your blood sugar levels.To find more information about how to quit smoking, use resources like smokefree.gov andlung.org.There are websites that can help you come up with a treatment plan.
Step 6: Diabetes can be prevented from working properly by chronic stress.
The stress hormone Cortisol increases your blood sugar levels.If you have diabetes, it can affect your immune system.If you want to lower your stress levels, try some activities.
Step 7: Reducing blood sugar levels can be achieved through exercise.
Excess fat is associated with high blood sugar and exercise helps convert it into energy.People who are more active are less likely to have high blood sugar.For at least 5 days a week, aim for 30 minutes of moderate exercise a day.Each week, you should exercise 150 minutes or more.If you find an exercise that you enjoy, you will be more likely to stick with it.Fast walking, swimming laps, or bicycling are all great options.If you have diabetes or are at risk for it, make sure your exercise regimen isn't causing health problems.Stop and call your doctor if you feel faint, have chest pain, or notice blisters on your feet.
Step 8: Exercising can increase your blood sugar.
Your body can produce sugar to fuel your muscles with strenuous activity and exercise.Before you start working out, make sure you check your blood sugar levels with a doctor or a drugstore.If you have low blood sugar, raise it before exercising.Fruit or crackers are a good snack for this.If the test result is between 100 and 250 g/dL, there is no need for action unless your doctor tells you to exercise.If you have a high blood sugar, you should get a ketone test.You can use a test strip from a drugstore to test your urine for ketones.If ketone levels are moderate or high, don't exercise.Do not exercise if you have a high blood sugar.If you don't eat for 30 to 60 minutes, you can test your blood sugar to see if it's safe for exercise.
Step 9: Be aware of when and why your blood sugar goes up or down.
If you have diabetes, your blood sugar levels may change unpredictably, even if you follow a strict diet and exercise plan.Blood sugar levels tend to go up in an hour or two after a meal.Blood sugar levels decrease in the long run through physical exercise.Menstrual cycles can cause fluctuations in hormones and blood sugar levels.All medications have an influence on blood sugar levels.Before you start any new medication, be sure to check with your doctor.
Step 10: Depending on your needs, a doctor can recommend a diet, exercise, and medication plan.
Doctors look at your blood sugar levels, weight, and lifestyle to determine what can be done to lower it.Though general guidelines are available to modify your diet and exercise routine, it's important to always talk to a doctor before making any big life changes.If you have a medical condition like diabetes, this is even more true.A doctor will tell you the best time of day to exercise, what exercises will be most effective, and which exercises should be avoided.Doctors can prescribe medication to manage blood sugar levels.Keep an eye out for possible health problems that result from high blood sugar by visiting your doctor or doctor-recommended nutritionist regularly to check on progress.