When your body’s ability to transport sugar into the cells from the bloodstream becomes impaired, you develop high blood sugar. Left uncontrolled, it is quite likely that you will develop diabetes, a condition that is assuming the proportions of an epidemic. Diabetes is a silent killer because it causes damage to various organs like the heart, kidneys, eyes, liver, the circulatory system, and the nervous system, among others. However, it is possible to lower your blood sugar by making some lifestyle changes. Some useful tips:
By exercising regularly, you can increase your insulin sensitivity, which enables your body cells to use the sugar present in the blood for cell repair and deliver energy to the muscles. Exercising also helps to reduce your body weight. Good forms of exercise include walking briskly, jogging, swimming, weight lifting, dancing, cycling, hiking to name just a few. Regularly monitoring of your blood sugar levels will tell you which form of exercise works best for you to keep your blood sugar levels in check. New Enzyme-linked Immunosorbent Assay tests are being developed for diabetes monitoring with greater accuracy.
Check Your Intake of Carbohydrates
Carbohydrates are broken down by the body to sugars that are then delivered to the cells with the help of insulin. Because the production of insulin is impaired when you have diabetes, the level of sugar rises in the blood. Consuming fewer carbs, especially those that are digested quickly is a good way of checking sugar production. To meet your carbohydrate requirement, it is better to switch to complex carbs such as those found in oats, sweet potato, green vegetables, whole grains, legumes, etc.
Increase Your Intake of Fiber
Consuming foods that are rich in fiber has a number of benefits. These foods are digested more slowly; hence the sugar release is more gradual. Consuming soluble fibers has been proven to be effective in reducing blood sugar while insoluble fibers help to keep you feeling full for a longer time reducing your urge to eat. Consuming high fiber foods also serves to keep the intestines clean and prevents the accumulation of toxins in the body. High fiber foods include green vegetables, legumes, fruits, and whole grains.
Keep Yourself Hydrated
Drinking lots of water not only prevent dehydration but serve to regulate blood sugar. When you drink lots of water you automatically produce more urine and the excess sugar is also flushed out from the body at the same time. Drinking more water has also been suggested by one study as being preventive to developing diabetes. You, however, need to keep in mind that you should try and drink as much water as possible; drinking fruit juices and other sweetened drinks like colas can exacerbate the problem and lead to weight gain.
Blood sugar management is all about how many calories you consume and how many you are able to burn off. You can regulate the level of blood sugar by eating wisely, drinking more water, eating more soluble and insoluble fiber containing food and exercising regularly.