If you have diabetes, you know that your total blood sugar (also known as glucose, depending on where you are) levels show how well you’re managing your disease. You reduce your risk of problems like vision loss and kidney disease when your level is stable and normal. In addition to controlling your blood sugar, you’ll reduce your risk of heart attack and stroke. Plus, you’ll feel more energized.
Blood sugar can be balanced with medication. However, your diet and activity level can have an impact. So, if your question is how to lower blood sugar fast, we’ve got you covered.
diet
Establish a routine. If you eat too much at once, your blood sugar levels can spike. On the other hand, your glucose level can drop if you don’t eat enough or consume fewer carbohydrates than normal, especially if you use certain diabetes medications. Some people find that eating at the same time each day makes it easier to control their blood sugar levels. Consult your doctor about the best eating plan for you. Stay committed to it after you put it in place.
Make a food index
Blood sugar rises after consuming carbohydrates. The glycemic index (GI) of a meal determines how quickly this can happen. The higher the number, the faster your glucose levels will rise. White bread, pretzels and other processed foods: dried beans and legumes Oats Fruit Non-starchy vegetables such as spinach, carrots, lettuce, tomatoes or sweet potatoes.
Make carbohydrates
You may find it easier to do this if you take insulin. You should count the carbohydrates at each meal and change the insulin dose as needed.
Keep a record of your meals for a few days, as well as your blood sugar level two hours after you finish. You will be able to observe how various foods affect you.
Increase your fiber intake
It does not alter blood sugar, as the body does not break it down. (However, many high-fiber meals also include sugars and carbohydrates.) You may be able to better control your blood sugar by eating 25-30 grams of fiber per day, such as that found in oatmeal. Increase this amount thoughtfully. Also, drink plenty of water to avoid constipation.
Calorie count
This might be easier to complete if you take insulin. Calculate the total amount of carbohydrates at each meal and change the insulin dose as needed. Keep track of the meals you eat and your blood sugar level two hours after you finish for a few days. It will allow you to understand how different meals affect you.
Get more fiber
Your blood sugar is not affected because your body does not break it down. (Although many high-fiber foods also contain unhealthy sugars and starches.) You may find it easier to control your blood sugar if you eat 25 to 30 grams of fiber a day, like what you’ll find in the oatmeal. However, gradually increase this amount. And to avoid constipation, drink plenty of water.
Have a bottle of water handy
Blood sugar levels can suffer from not having enough fluids in your body. If you are thirsty, drink water instead of juice or soda. don’t like the taste? Select teas without added sugar.
Smarter snacking
In general, packaged foods and soft drinks are low in vitamins and minerals, but high in calories, salt and added sugar. Eat something nutritious, like carrots or grapes, if you’re hungry between meals.
Meals and snacks should be measured
To control your blood sugar, pay attention to the portions of your meals. Use a food scale and measuring cups at home.
Look for serving sizes on nutrition facts labels. There are additional simple methods to visualize portion size in your head.
Exercise
Include it in your regimen. Your body becomes more sensitive to insulin when you exercise. As a result, the blood sugar level is maintained. Try aerobic exercise that gets your heart pumping, such as walking, dancing, swimming, or cycling, as soon as your doctor gives you the all-clear. Five days a week for 30 minutes should be your goal. But even five minutes is a great place to start. You should be able to converse but not sing when doing at least “moderately strenuous” activities.
Add resistance training when you’re ready
Your muscles, which store most of the glucose in your blood, are strengthened by this. Use dumbbells or rubber bands at the gym or at home twice a week. exercises that use your body, such as push-ups and squats.
Choose the “right” time to sweat. Some people find that exercising in the morning keeps blood sugar levels low throughout the day. This may not apply to you, however. Before you find a routine that helps you control your blood sugar, you may need to experiment with working out at different times of the day. Be careful even after you succeed. If you take insulin, especially, always have glucose tablets or an emergency snack handy. Any questions should be raised with your doctor.