As a diabetic, you have probably heard much about high blood sugar to last you an entire lifetime. Luckily, there is much you can do to hear less about this by actually lowering your blood sugar! If you take strides to lower your blood sugar now, you can spare yourself from future complications.
So, to get you started here are three easy and practically guaranteed ways to help you lower your blood sugar.
1. Eat Correctly
You've heard it: You are what you eat. What you've eaten over the course of your life has probably played a big part in your having diabetes. But now by turning over a new leaf and following some general dietary guidelines, you can help lower your blood sugar levels and get back in control of your life.
- A balanced diet with healthy foods as well as keeping a healthy weight is beneficial.
- Make sure to keep a regular meal schedule. You as well as your schedule will help you to determine just how many meals and how often you should eat them.
- Foods that are starchy should be limited to foods that are high in fiber such as, beans, wholegrain bread, peas, and lentils. You may experience a gradual rise in your blood sugar levels instead of it being instant because the fiber slows down the glucose release.
- Eat plenty of fiber. Other fiber sources (and vitamins) include vegetables and fresh fruit. Stay away from canned foods that contain added sugary syrups and extremely sweet fruits.
- Decrease your intake of refined sugars in your diet by limiting yourself on pastry, soft drinks, other sweet baked items, candy, etc. The sugar found in these items are absorbed quickly giving you a sudden rush in your blood sugar levels.
-Eat sensible portions of meat, eggs, cheese, fish, and other high protein sources, but cut back on fats: Diabetics have an increased risk of coronary heart disease and fats can contribute to that.
- Watch your salt intake as there is an increased risk of high blood pressure.
2. Exercise
Have you ever wondered why some people go to the gym and then rave about it? That's because it works. Just know that you don't have to sleep there to reap the benefits. Simple exercise such as walking, swimming, jogging can all be done regularly in moderation can assist in lower your blood sugar levels.
Exercise improves the body's use of insulin plus decreasing excess body fat helps improve insulin sensitivity.
Besides improving your muscle strength, the benefits of exercise include increasing bone density, lowering blood pressure, lowering bad (LDL) cholesterol and increasing good (HDL) cholesterol, improving circulation, increasing energy, and reducing stress by helping to relieve tension and anxiety..
3. Reduce Stress
When you're stressed, you're more likely to skip meals or medicines and that will, of course, have a direct affect on your blood sugar level. So, if you can't eliminate all stress (and you probably can't), try to adopt ways to deal with it.
- Like it was mentioned above, exercise gives you a sense of well being and is a terrific stress reliever and it also reduces anxiety. Meditation, visualization, muscle relaxation as well as deep breathing all play a big role with relieving stress and pressure.
- Of course, do an attitude check. Be thoughtful and appreciate yourself and accept those things that cannot change. Look for the good in all things.
- Lastly, release your stress and try not to bottle it up. Talk to someone like a friend, family member or a professional that will be able to provide you with some personal insight.
Controlling blood sugar is a science and an art. Follow these guidelines, and you'll be on the way to mastering both.
So, to get you started here are three easy and practically guaranteed ways to help you lower your blood sugar.
1. Eat Correctly
You've heard it: You are what you eat. What you've eaten over the course of your life has probably played a big part in your having diabetes. But now by turning over a new leaf and following some general dietary guidelines, you can help lower your blood sugar levels and get back in control of your life.
- A balanced diet with healthy foods as well as keeping a healthy weight is beneficial.
- Make sure to keep a regular meal schedule. You as well as your schedule will help you to determine just how many meals and how often you should eat them.
- Foods that are starchy should be limited to foods that are high in fiber such as, beans, wholegrain bread, peas, and lentils. You may experience a gradual rise in your blood sugar levels instead of it being instant because the fiber slows down the glucose release.
- Eat plenty of fiber. Other fiber sources (and vitamins) include vegetables and fresh fruit. Stay away from canned foods that contain added sugary syrups and extremely sweet fruits.
- Decrease your intake of refined sugars in your diet by limiting yourself on pastry, soft drinks, other sweet baked items, candy, etc. The sugar found in these items are absorbed quickly giving you a sudden rush in your blood sugar levels.
-Eat sensible portions of meat, eggs, cheese, fish, and other high protein sources, but cut back on fats: Diabetics have an increased risk of coronary heart disease and fats can contribute to that.
- Watch your salt intake as there is an increased risk of high blood pressure.
2. Exercise
Have you ever wondered why some people go to the gym and then rave about it? That's because it works. Just know that you don't have to sleep there to reap the benefits. Simple exercise such as walking, swimming, jogging can all be done regularly in moderation can assist in lower your blood sugar levels.
Exercise improves the body's use of insulin plus decreasing excess body fat helps improve insulin sensitivity.
Besides improving your muscle strength, the benefits of exercise include increasing bone density, lowering blood pressure, lowering bad (LDL) cholesterol and increasing good (HDL) cholesterol, improving circulation, increasing energy, and reducing stress by helping to relieve tension and anxiety..
3. Reduce Stress
When you're stressed, you're more likely to skip meals or medicines and that will, of course, have a direct affect on your blood sugar level. So, if you can't eliminate all stress (and you probably can't), try to adopt ways to deal with it.
- Like it was mentioned above, exercise gives you a sense of well being and is a terrific stress reliever and it also reduces anxiety. Meditation, visualization, muscle relaxation as well as deep breathing all play a big role with relieving stress and pressure.
- Of course, do an attitude check. Be thoughtful and appreciate yourself and accept those things that cannot change. Look for the good in all things.
- Lastly, release your stress and try not to bottle it up. Talk to someone like a friend, family member or a professional that will be able to provide you with some personal insight.
Controlling blood sugar is a science and an art. Follow these guidelines, and you'll be on the way to mastering both.