When the body isn’t able to efficiently transport glucose from the blood into the cells it leads to high blood glucose. Moreover, if this is unchecked, it will probably lead to diabetes.
According to one 2012 study, 12 to 14 percent of the adults in the US had type 2 diabetes, while the other hand 37 to 38 percent were actually classified as having prediabetes.
These numbers note that around 50 percent of US adults have these two conditions. In order to prevent this or maybe stop it from becoming worse, we need to lower our blood glucose levels.
Below are 16 tips that can help us with that. Read on, to find out more.
Blueberries are lower when it comes to naturally occurring sugars. This is in comparison to other fruits. Moreover, it is said that the bioactive compounds in blueberries actually increase the sensitivity to insulin.
We need to use less cheese, cream cheese, salad dressing, sour cream, and mayonnaise. Almost all of the calories in the ingredients above mentioned come from fat.
Moreover, cheese contains saturated fat, and it’s the leading contributor to saturated fat in the usual diet.
We need to reduce our intake of sugary drinks such as sports drinks, regular soda, and fruit drinks. Also, we should try to avoid desserts, candy, iced teas, and coffee.
However, we shouldn’t worry cause we can still enjoy these drinks and foods above mentioned. We can make sure to have small portions on occasion.
We need to add less salt to our meals. Also, we need to consume fewer packaged and processed foods. And, if we cook more at home, we will use less salt cooking.
In case we want a drink, the best thing to do would be to choose a healthy drink. Healthy beverages are seltzer water with lime and lemon slices, club soda, water, unsweetened tea, and soft drinks that are sugar-free.
Try to do aerobic activity for at least half an hour every day, and do resistance activities such as lifting, pushing, and pulling 2 times per week.
In our usual diet, we need to have healthy carbs such as low-fat dairy foods, fruits, whole grains, vegetables, and legumes. These foods are excellent sources of dietary fiber, minerals, and vitamins.
Stress may raise blood glucose levels, heart rate, and blood pressure.
In order to have a healthy body and mind, it’s vital to learn how to reduce stress in order to improve our emotional and mental well-being and have better management of our condition.
We can try and have deep, slow breaths, listen to some music, do some yoga poses, and do a few stretches.
We need to monitor our blood glucose levels at different times for 1 or 2 weeks, of course with the permission of our doctor.
This will serve as a snapshot of how our sugar fluctuates over the course of one day or several days. And, we need to discuss the obtained results with our doctor.
We need to learn how to estimate suitable portion sizes with the help of our hands or just by thinking of specific objects.
For example, a deck of cards or the palm of our hand is around the size of 3 to 4 ounces of meat, cooked fish, half a cup of starch, or poultry.
A closed fist is half a cup, and an open hand is around one cup. The length of our thumb is around 1 tbsp., and from the tip of our thumb to the first knuckle is about 1 tsp.
The monounsaturated, healthy fat found in avocados actually slows the release of sugar into the bloodstream, therefore reducing the need for insulin.
Olive oil is also monounsaturated fat which is good for our health.
When it comes to the proper exercise, it’s best to consult our doctor, and if they allow, we can add some resistance or weight training to our exercise routine on a weekly basis.
As a matter of fact, we should know that the body burns sugar more efficiently as muscle mass increases.
By drinking enough water, we will help keep normal blood glucose levels. Furthermore, water can help the kidneys to remove excess blood glucose from the urine.
The GI, i.e., the glycemic index was made in order to estimate the blood glucose response of the body to foods that have carbs.
Both the kind and amount of carbs determine how particular food impacts our blood glucose levels.
Consuming low-GI foods can help reduce long-term blood glucose levels in those with type 1 and type 2 diabetes.
We should continue to eat the foods which we enjoy. However, if we are aware that some of those foods are not that healthy, all we need to do is to have them in smaller portions.
Getting good quality sleep is essential for good health.
Poor sleep and lack of rest can impact our insulin sensitivity and blood glucose levels. Also, lack of sleep can increase our appetite and even lead to weight gain.
The ways above mentioned might be simple, but they can have a great impact on our blood glucose levels.