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One of the most relaxing feelings for a person with diabetes is checking your blood sugar and seeing the numbers right in line. For a diabetic patient, controlling blood sugar isn’t just a short-term goal. It helps prevent diabetes complications like heart disease, vision loss, and kidney and nerve diseases.
Diabetic people must try and manage their blood sugars through key lifestyle changes as much as possible.
What is blood sugar?
Blood sugar, also known as glucose, is the main sugar found in human blood. It comes from the food you eat and gives your body energy.
High blood sugar levels cause diabetes, a disease associated with severe problems. A low blood sugar level is also common, and therefore, it is important to manage your blood sugar levels within the target range.
Lifestyle Habits that Naturally Help Manage Blood Sugar Levels
- Manage your Carb Intake
Carb intake greatly influences blood sugar levels. The body breaks carbs down into sugars, mainly glucose. Insulin then helps the body use and store it for energy.
Eating too many carbs makes this process fail, and blood glucose levels can rise.
A low-carb diet helps reduce blood sugar levels and prevent blood sugar spikes. Prioritizing whole grains over processed ones and refined carbs offers greater nutritional value while helping manage your blood sugar levels.
- Eat More Fiber
A high-fiber diet helps improve the body’s ability to regulate blood sugar and minimize blood sugar lows.
Foods that are high in fiber include; vegetables, whole grains, fruits, and legumes.
- Observe Quantity Eating Control
One way to regulate calorie intake and maintain a moderate weight is by eating in moderation.
Healthy feeding with monitored serving sizes helps regulate blood sugar levels and prevents highs and lows.
Some helpful tips for managing portion sizes include;
- Serving on smaller plates
- Measuring and weighing food portions
- Keeping a food journal
- Reading food labels and adhering to recommended serving sizes
- Exercise Regularly
Regular exercise helps increase insulin sensitivity and the body’s ability to use glucose as energy effectively.
The right amount of activity and timing should always be observed.
Some health-recommended exercises include light walking and simple resistance exercises like squats or leg raises. Other helpful exercises include running, biking, swimming, dancing, and brisk walking.
- Drink Water and Stay Hydrated
Staying hydrated helps control blood sugar levels. Water helps kidneys flush out any excess sugar through urine.
Drinking water regularly helps rehydrate the blood, lower blood sugar levels, and reduce diabetes risk.
Water and zero-calorie drinks are recommended. It would be best to avoid sugar-sweetened options since they can raise blood glucose, drive weight gain, and increase diabetes risk.
- Manage your Stress Levels
When you are stressed, your blood sugar tends to rise. When stressed, the body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise.
Exercise and mindfulness-based relaxation methods like yoga help to significantly reduce stress and lower blood sugar levels.
- Get Enough Quality Sleep
Adequate sleep and rest help with blood sugar control. Adequate sleep involves both quantity and quality.
Health experts recommend that adults get at least 7-8 hours of high-quality sleep per night.
Some useful tips to improve the quality of your sleep include;
- Follow a suitable sleep schedule by creating a bedtime routine
- Ensure your bedroom is cool
- Avoid taking caffeine and alcohol in the hours before bed
- Reduce screen time before bed, including TV, Computers, tablets, and cell phones.
- Maintain a Moderate Weight
Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes.
Weight-loss goals don’t have to be enormous. Research has proven that a 5% to 10% weight loss has helped improve insulin sensitivity and glucose tolerance.
There are many health-recommended ways to naturally manage your blood sugar levels. The main improvements are associated with dietary choices. Lifestyle changes like weight management, exercising, handling stress, staying hydrated and quality sleep are also key in controlling blood sugar levels.
You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more natural measures to control your blood sugar.
