Do you want to know what actually helps to control your blood sugar levels whether you have diabetes, prediabetes, or simply suffer from the negative effects of wild blood sugar swings? It can mean the difference between living well and avoiding the blood sugar roller coaster that can affect your attitude, energy, and ability to control your hunger. Here are three suggestions to improve your overall health and blood sugar levels. If you have diabetes, always start by collaborating with your medical team to assist control your blood sugar.
Being naturally skinny does not give you the right to remain seated. A 2017 study from the University of Florida found that even among adults who are of a healthy weight, couch potatoes had blood sugar levels that are higher than those who engage in more physical activity. You may develop prediabetes as a result, even if your BMI is within the normal range. Take the stairs, carry out your errands on foot (if you can), walk your dog on a leash, and go for a weekend bike ride. Even a brief break during the day to go for a stroll might add up. 150 minutes per week of moderate-intensity exercise is your goal.
Consume More Water
Yes, drinking water has an impact on blood sugar levels. However, avoiding dehydration is crucial, according to Wylie-Rosett. Your blood sugar levels increase when you are dehydrated because your blood sugars are more concentrated. However, you don't have to drink a lot. Wylie-Rosett advises that regardless of whether you have blood sugar issues, you should always drink water when you are thirsty. Check out how much water you should consume each day, according to your age and height.
Receiving Enough Vitamin D
Another justification to get your vitamin D levels checked by your doctor is that it may lower your risk of developing diabetes. A 2013 study found that blood glucose levels improved in D-deficient persons with prediabetes who were supplemented with the vitamin. Scientists believe that the vitamin D from sunlight might affect insulin resistance, but more research is required. In the interim, ensure that your diet is full of D-rich foods like sardines, wild or UV-exposed mushrooms, fortified milk, and non-dairy milk. Your doctor can advise on whether you need a supplement.
Increase Your Workout Intensity
An exercise is an excellent approach to improving your body's blood sugar control, but doing a heart-pumping workout will help even more. According to an assessment of the literature, performing brief bursts of high-intensity exercise such as running on the treadmill for 30 seconds, followed by walking or slowly jogging until you recover reduced blood glucose levels in diabetics and healthy individuals for one to three days. Exercise causes muscles to absorb glucose, which they then use as fuel. The more intense motions may facilitate this process even more.
Eat Some Nuts And Dry Fruits
They are a very portable food that you may eat without worrying that it will affect your blood sugar levels negatively. According to a 2010 study, nuts, which are high in healthy fats and low in carbohydrates, can help control blood sugar levels when taken alone or with meals. For instance, one ounce of almonds has only 6 grams of carbohydrates and 164 calories. Pistachios, almonds, and cashews should all be consumed in five one-ounce servings per week.
The bottom line is to maintain a healthy blood sugar level by treating the entire body.There isn't going to be a miracle food, supplement, or workout that works for everyone. Start eating a minimally processed diet rich in fiber, protein, healthy fats, and high-quality carbohydrates. Exercise frequently. Ensure you're well-hydrated and well-rested. Play around with the composition of your meals. Experiment with research-backed superfoods and supplements.
Laumière has created the ideal line of dried fruit and nut assortments that strike the ideal mix between deliciousness and luxury. Our technique includes innovation as a value, giving a loud thud that displays premium ingredients and fashionable appeal combined. These gourmet delicacies are not only extremely flavourful but also have immense health benefits and one of the biggest ones being able to help you control your blood sugar level. We have the best knowledge possible regarding how ingredients' quality affects health.
- CDC, Division of Diabetes Translation: The Prevention and Treatment of Complications of Diabetes Mellitus: A Guide for Primary Care Practitioners, Atlanta, 1991.
- CDC, Division of Diabetes Translation. Take Charge of Your Diabetes: A Guide for Care, Atlanta, 1991.
- The New England Journal of Medicine: "The effect of intensive treatment of diabetes on the development and progression of long-term complications in insulin-dependent diabetes mellitus."
- Peragallo-Dittko, V., Godley, K., & Meyer, J. A Core Curriculum for Diabetes Education (2nd edition), American Association of Diabetes Educators, 1993.
- National Institute of Diabetes and Digestive and Kidney Diseases.