Control Your Sugar level In a Healthy Manner To Avoid Health Issues

4 minute read

Learn how to control your blood sugar levels and manage your diabetes at home by following a balanced diet and lifestyle. Exercise on a regular basis to help your sugar levels. Reduce stressors such as work, intense pressure, and tension. Maintain discipline by eating at regular times and never skipping meals. Reward yourself for sticking to your diabetic treatment plan.

Changes in lifestyle can help avoid the emergence of type 2 diabetes, the most common kind of the illness. Prevention is especially crucial if you are already at a higher risk of type 2 diabetes due to being overweight or obese, having high cholesterol, or having a family history of diabetes.

Making a few lifestyle adjustments today may help you avoid the significant health issues of diabetes, such as nerve, kidney, and heart damage, in the future. It is never too late to begin.

1. Be more physically active

There are many benefits to regular physical activity. Exercise can help you:

Lose weight
Lower your blood sugar
Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range

Goals for most adults to promote weight loss and maintain a healthy weight include:

Aerobic exercise. Aim for 30 minutes or more of moderate to vigorous aerobic exercise — such as brisk walking, swimming, biking or running — on most days for a total of at least 150 minutes a week.

Resistance exercise. Resistance exercise — at least 2 to 3 times a week — increases your strength, balance and ability to maintain an active life. Resistance training includes weightlifting, yoga and calisthenics.

Limited inactivity. Breaking up long bouts of inactivity, such as sitting at the computer, can help control blood sugar levels. Take a few minutes to stand, walk around or do some light activity every 30 minutes.

2. See your doctor

If you're new to diabetes, ask your doctor what type of diabetes you have and what treatment plan they prescribe.

Take your shoes and socks off during your appointment so your doctor can examine your feet and promptly identify any places that could lead to an infection. Don't be hesitant to ask questions, such as what your A1C result is and how it compares to your previous visit. If you're having difficulties controlling your blood sugar, you might also ask if a referral to an endocrinologist is necessary. Finally, keep all scheduled follow-up appointments with your doctor.

3. Eat more fiber (Eat Smart)

Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels.

There are two types of fiber — insoluble and soluble.

While both are important, soluble fiber has explicitly been shown to improve blood sugar management, while insoluble fiber hasn’t been shown to have this effect .

A high fiber diet can improve your body’s ability to regulate blood sugar and minimize blood sugar lows. This could help you better manage type 1 diabetes (17Trusted Source).

Foods that are high in fiber include:

vegetables
fruits
legumes
whole grains

The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. That’s about 14 grams for every 1,000 calories.

For more tips on optimizing your diet, read the signs diabetes.

4. Seek support

Seek help from friends, family, and coworkers. Don't keep your diabetes a secret from anyone. Friends and family can help you by listening, dining at restaurants with healthy selections, providing resources, and more. Join an in-person or online diabetes support group and ask for assistance or a listening ear as needed.

5. Test blood sugar and take action

Maintain a blood sugar journal and monitor your blood sugar as directed by your doctor. Checking your blood sugar levels throughout the day is suggested for people with type 1 diabetes, gestational diabetes, and type 2 diabetes who use insulin.

Blood sugar testing recommendations for patients with type 2 diabetes who do not inject insulin can vary. Testing before and after meals, on the other hand, can help you discover how different foods affect your blood sugar. Do not treat what you suspect is a low blood sugar without first testing, as symptoms of both high and low blood sugar might be similar.

6. Stay well

People with diabetes over the age of two should have a flu and pneumonia immunization, according to the American Diabetes Association. If you get unwell, keep taking your medication and/or insulin and checking your blood sugar more frequently.

If you can't eat, drink clear liquids like ginger ale, Sprite, broths, or try Jell-O or popsicles. These should all be regular sugary drinks or snacks, not diet versions, so that you can still consume carbohydrates and calories. Illnesses can cause blood sugar levels to rise above normal.

Notify your doctor if you have two blood sugar readings greater than 250 mg/dL, or if you are not able to keep food down, so they can provide further treatment recommendations.

Why controlling diabetes is important

Taking care of yourself and your blood sugar is essential for overall health and well-being, regardless of the kind of diabetes you have. Controlling your blood sugar lowers your risk of difficulties and, in the case of gestational diabetes, avoids complications for both you and your baby.