Maintaining a constant blood sugar level can be extremely challenging for someone with diabetes. What you consume, your exercise level, medications, illness, stress, and even fluid consumption can all play a role in lowering blood glucose increases.
Simple or direct carbohydrate sources cause rapid blood sugar rise. Items containing fat are not suggested when treating low blood sugar because they inhibit the release of glucose, delaying treatment and requiring more to bring the number back to a healthy level. Low blood sugar treatment must be compact, precise, and portable.
It takes time to raise or lower glucose levels. Overtreatment causes blood glucose to go too far in the opposite direction, producing additional issues.
The following signs will alert you to the fact that you have high blood sugar:
- Urination on a regular basis
- Fatigue
- Increased hunger/thirst
- Headaches
- Concentration difficulties
- Blurry vision
The ranges for high blood sugar vary depending on age, how long diabetes has been present, and whether or not other health conditions are present. Maintaining blood sugar levels within the range established by your healthcare provider is so critical.
Ways to Lower Your Blood Sugar Level Immediately
Controlling your blood sugar levels is critical if you have diabetes. Here are some easy yet efficient techniques to lower your blood glucose levels. However, make sure you’ve already taken your insulin or other diabetes prescriptions. If you skip a dose, your blood sugar level will plummet.
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Drink more water
When you have a quick blood sugar surge, the first and most important thing to do is to monitor your water level. When your blood sugar levels are high, your body flushes out the excess glucose through the urine.
Consume plenty of water instead of juice or carbonated drinks to dilute the blood sugar quality. Furthermore, when you are dehydrated, the sugars in your blood become more concentrated.
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Walking or Spot Jogging
A simple workout can assist to lower unexpected blood sugar rises if you have any signs of elevated glucose levels. To halt the spikes, for example, take a short stroll or light jog.
Any cardiovascular exercise will help you balance your blood glucose levels. Walking for 20 minutes, for example, can reduce blood glucose levels.
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Consume Fibre-rich Foods
Certain foods can help keep blood sugar levels stable throughout the day. High-fibre foods, for example, take longer to digest, which helps to keep blood sugar levels stable.
Furthermore, studies have suggested that fibre-rich foods such as spinach, cereal (such as oatmeal, barley, and others), and avocados may help reduce the chance of developing type 2 diabetes.
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Cut Down the Simple Carbs
Eating too many refined carbohydrates is one of the leading causes of elevated blood sugar. These carbohydrates have been processed, and much of the fibre has been removed.
These carbs are swiftly processed and absorbed by your body, where they are converted to sugar. Bread, pasta, rice, and other carb-rich foods should be avoided to avoid blood sugar increases. Choose low-carb vegetables, healthy fats, and lean proteins instead.
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Elevate the Electrolyte Level
You will urinate more than normal if your blood sugar level unexpectedly jumps. It indicates that you are losing water and that your electrolyte levels, which include magnesium, potassium, and phosphates, are exceedingly low.
Electrolytes are required to sustain proper biological processes, hence replenishment is critical. Bananas, sweet potatoes, and nuts can help you maintain your balance.
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Get a handle on stress
Another cause of a quick sugar rise in your blood is stress. As a result, meditation or yoga will significantly lower blood sugar levels. Breathe through a yoga session to successfully reduce anxiety, calm the mind, and relax the body.
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Fast-acting Insulin
Your doctor recommends fast-acting insulin to help regulate the normal blood sugar rises that occur when you eat. It is immediately absorbed by your body and begins acting to decrease high blood sugar after meals within 15 minutes of injection.
Fast-acting mealtime insulin, which is prescribed for persons with type 1 or type 2 diabetes, begins functioning faster than conventional human insulin.
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Never skip eating breakfast
We’ve all heard that breakfast is the most essential meal of the day. This is especially true for persons suffering from diabetes. A high-protein breakfast provides an advantage over a high-carbohydrate breakfast. The best breakfasts had 39 g of protein and resulted in smaller post-meal glucose increases than meals with less protein, according to the study. Furthermore, eating breakfast may assist overweight persons with type 2 diabetes to lose weight.
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Add more resistant starch to your plate
Resistant starch, which is present in some potatoes and beans, bypasses the small intestine and ferments in the large intestine, which means it does not elevate glucose levels and stimulates the growth of beneficial bacteria in the body. And the effect will linger until your next meal. There are also resistant starches in:
- Unripe bananas and plantains
- Lentils, beans, and peas
- Whole grains, such as oats and barley
Just keep your carb count in mind when integrating resistant starch foods into your diet.
Tips to Avoid High Sugar-Level Emergency
The perfect way to reduce your blood sugar level is to prevent the spike in the first place. So here are some tips to avoid an emergency.
The best strategy to lower your blood sugar is to avoid the increase in the first place. So here are some pointers to help you avoid an emergency.
- Avoid sitting or lying down just after eating, as this passive activity raises blood sugar levels.
- Don’t skip breakfast, the most important meal of the day, as it may affect blood glucose levels.
- Getting enough sleep is essential for avoiding blood sugar imbalances.
- Regular exercise will help to regulate blood glucose levels, burning any excess immediately.
- Consume healthful meals and nutritional snacks to avoid blood sugar spikes.
- Consume foods with a low glycaemic index, such as leafy green vegetables, raw carrots, chickpeas, and lentils, which have little influence on glucose levels.
- Keep track of your portion size to avoid overeating and impairing insulin function.
List of foods that raise blood sugar levels
- White Grains, Which Are a Refined Source of Carbs
- Sugar-Sweetened Drinks, Which Lack Key Nutrients
- Fast Food, Which Is an Unexpected Sugar-Bomb & Trans Fats
- Fruit-flavoured yoghurt, Which Can Send Blood Sugar Soaring When Overeaten
- Starchy Vegetables, Which in Large Amounts Can Destabilize Blood Sugar
- Sweetened breakfast cereals
- Flavoured coffee drinks
- Honey, agave nectar, and maple syrup
- Packaged snack foods
- French fries
- Fruit juice
Knowing which meals to avoid when you have diabetes might be difficult at times. However, following a few principles can help.
Your major goal should be to avoid unhealthy fats, liquid sugars, processed grains, and other foods high in refined carbohydrates.
Avoiding meals that raise blood sugar levels and promote insulin resistance can help you stay healthy and lower your risk of future diabetic issues.
Diabetes prevention: 5 tips for taking control
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- Lose extra weight: Losing weight reduces the risk of diabetes. People in one large study reduced their risk of developing diabetes by almost 60% after losing approximately 7% of their body weight with changes in exercise and diet. Set a weight-loss goal based on your current body weight. Talk to your coach about reasonable short-term goals and expectations, such as losing 1 to 2 pounds a week.
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- Be more physically active: Regular physical activity has numerous advantages. You can benefit from exercise in the following ways: reduce your weight, reduce your blood sugar levels, and increase your insulin sensitivity, which aids in keeping your blood sugar within a reasonable level.
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- Eat healthy plant foods: Plants provide your diet with vitamins, minerals, and carbs. Carbohydrates contain sugars and starches, which serve as energy sources for your body, as well as fibre. Dietary fibre, also known as roughage or bulk, is the portion of plant foods that your body is unable to digest or absorb. Fibre-rich meals help people lose weight and reduce their risk of diabetes. Consume a range of fibre-rich, healthy foods, such as fruits, leafy greens, broccoli, and cauliflower are examples of non-starchy vegetables, beans, chickpeas, and lentils are examples of legumes. Whole grains including whole wheat pasta and bread, whole grain rice, whole oats, and quinoa.
- Eat healthy plant foods: Plants provide your diet with vitamins, minerals, and carbs. Carbohydrates contain sugars and starches, which serve as energy sources for your body, as well as fibre. Dietary fibre, also known as roughage or bulk, is the portion of plant foods that your body is unable to digest or absorb. Fibre-rich meals help people lose weight and reduce their risk of diabetes. Consume a range of fibre-rich, healthy foods, such as fruits, leafy greens, broccoli, and cauliflower are examples of non-starchy vegetables, beans, chickpeas, and lentils are examples of legumes. Whole grains including whole wheat pasta and bread, whole grain rice, whole oats, and quinoa.
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- Eat healthy fats: Fatty meals provide a lot of calories and should be consumed in moderation. To aid in weight loss and management, eat a variety of foods high in unsaturated fats, sometimes known as “good fats. “Unsaturated fats, both monounsaturated and polyunsaturated, help to maintain healthy blood cholesterol levels as well as heart and vascular health. Good fat sources include Oils such as olive, sunflower, safflower, cottonseed, and canola. Almonds, peanuts, flaxseed, and pumpkin seeds are examples of nuts and seeds. Salmon, mackerel, sardines, tuna, and cod are examples of fatty fish.
- Eat healthy fats: Fatty meals provide a lot of calories and should be consumed in moderation. To aid in weight loss and management, eat a variety of foods high in unsaturated fats, sometimes known as “good fats. “Unsaturated fats, both monounsaturated and polyunsaturated, help to maintain healthy blood cholesterol levels as well as heart and vascular health. Good fat sources include Oils such as olive, sunflower, safflower, cottonseed, and canola. Almonds, peanuts, flaxseed, and pumpkin seeds are examples of nuts and seeds. Salmon, mackerel, sardines, tuna, and cod are examples of fatty fish.
- Skip fad diets and make healthier choices: Your nutritional objective should be to reduce weight and then keep it off in the future. Healthy food decisions must consequently involve a technique that can be maintained as a lifelong habit. Making healthy choices that reflect some of your personal culinary preferences and traditions may be helpful to you in the long run. Divide your plate is a simple method for helping you make excellent meal choices and consume proper portion sizes. These three sections of your plate encourage healthy eating: Fruit and non-starchy veggies make up half of the diet, a quarter cup of whole grains & Protein-rich foods, such as beans, seafood, or lean meats, account for one-quarter of the diet.
