When your body can’t effectively transport sugar from the blood into cells, high blood sugar occurs. It can lead to diabetes when left unchecked. Diabetes can lead to major health problems. If one follows some rules, then diabetes can be managed. The following are some simple ways to manage your diabetes:
1. Exercise Regularly
You can lose weight and insulin sensitivity can increase if you exercise regularly. Your cells are better able to use the available sugar in your bloodstream if there is increased insulin sensitivity. Your muscles get help in using blood sugar for energy and muscle contraction on doing exercise. You should also get your blood sugar levels checked from any reliable pathology lab. Weight lifting, brisk walking, running, biking, dancing, hiking and swimming are some good forms of exercise.
2. Control Your Carbohydrate Intake
Carbohydrates are broken down into sugars (mostly glucose), and then the sugars are moved into cells by insulin. This process fails and blood glucose levels rise when you eat too many carbohydrates or have problems with insulin function. This is when diabetes occurs. To control this, you have to plan your meals appropriately. Blood sugar levels can be controlled by having a low carbohydrate diet. Along with this, regular blood tests should be done from the best pathology clinic for sugar test to check whether you have diabetes or not.
3. Increase Your Fiber Intake
Digestion of carbohydrates and absorption of sugar are slowed by fibers. As a result, there is a gradual rise in blood sugar levels. A role is also played by the type of fiber you eat. Insoluble and soluble are the two kinds of fiber. Blood sugar levels are specifically seen to get lowered by soluble fiber, though both types of fiber are important. By improving blood sugar control and reducing blood sugar lows, a high-fiber diet can help manage type 1 diabetes. Vegetables, fruits, legumes and whole grains are some foods that are high in fiber.
4. Drink Water And Stay Hydrated
Your blood sugar levels can remain within healthy limits if you drink enough water. It helps your kidneys flush out the excess blood sugar through urine in addition to preventing dehydration. It has been seen that there is a lower risk of developing high blood sugar levels on drinking more water. Blood gets regularly re-hydrated, blood sugar levels are lowered and diabetes risk is reduced on drinking water.
5. Control Stress Levels
Your blood sugar levels can get affected by stress. During stress, hormones such as glucagon and cortisol are secreted. Stress and blood sugar levels can be reduced by exercise, relaxation and meditation. In chronic diabetes insulin secretion problems can also be corrected by exercises and relaxation methods like yoga and mindfulness-based stress reduction.
6. Monitor Your Blood Sugar Levels
You can control your blood glucose levels by measuring and monitoring. You can determine whether to make adjustments in meals or medications if you keep track of them. You can also find out how your body reacts to certain foods through this. So, you should get your blood sugar levels check-up done by a well-known pathology lab.
7. Get Enough Quality Sleep
For good health, getting enough sleep is necessary and it also feels great. Blood sugar levels and insulin sensitivity can also get affected by poor sleeping habits and a lack of rest. Appetite is increased and weight gain is promoted by them. The release of growth hormones is decreased and cortisol levels are increased due to sleep deprivation. In blood sugar control, both of these play an important role. Therefore, every night you must get a sufficient amount of high-quality sleep. Other than this, go to a diagnostic centre to do blood tests for checking diabetes.
8. Eat Foods Rich in Chromium and Magnesium
Micronutrient deficiencies are also linked with high blood sugar levels and diabetes. Deficiencies in the minerals chromium and magnesium are these types of deficiencies. In carbohydrate and fat metabolism, chromium is involved. Blood sugar levels are also controlled by this. Egg yolks, whole-grain products, high-bran cereals, coffee, nuts, green beans, broccoli and meat are some chromium-rich foods. Blood sugar levels also benefit from magnesium and a higher risk of developing diabetes is linked to magnesium deficiency. Dark leafy greens, whole grains, fish, dark chocolate, bananas, avocados and beans are some magnesium-rich foods.