Blood sugar levels must be in control. If they are not in control, they become high over time. This leads to kidney problems and heart problems. If it is too low, you could lose your consciousness. Good control over blood sugar can help you avoid these extremes. Good control can happen by monitoring blood sugar levels as well as understanding the causes and symptoms of too high blood sugar (hyperglycemia) and too low blood sugar (hypoglycemia). How to reduce sugar level can be important to check the sugar levels.
Too high blood sugar is called hyperglycemia and occurs when it is greater than 180 mg /dl. It often occurs when food, activity, and medications are not balanced.
How to Reduce Sugar Level
The common reasons for this imbalance is
- Too much food
- Not enough medication
- Stress and increase in weight
It is important o know about the symptoms.
- More hunger
- More thirst
- Excessive urination
- Blurred vision
It is good to monitor the blood sugar regularly with the help of a physician.
When blood sugar levels are too low it is called hypoglycemia.It is when glucose levels fall too low i.e less than 70 mg/dl. It occurs when there is more insulin in the body than required at that time.
The reason for this imbalance is
- More physical activity than usual
- Too much insulin
- Too much diabetic medication
- Not eating on time
- Drinking alcohol
The symptoms can be
- Dry mouth
- A feeling of weakness
If untreated, it could result in becoming unconscious.
We will discuss on how to tackle high blood sugar. If it is unchecked it can lead to diabetes.
Here are 12 ways to reduce blood sugar level
Regular exercise can help reduce weight and increase insulin sensitivity. Insulin sensitivity means your cells are able to use the available sugar in the blood stream. Exercise also helps the muscles use your blood sugar for energy. If you have any issues with blood pressure, you should monitor it constantly. Exercise is one way. Good forms of exercise include weight lifting, brisk-walking, running, dancing, hiking and swimming.
2Control your carb intake,
Your body breaks carbs into sugars. Then insulin moves the sugar into cells. When you eat too much carbs, this process fails and blood sugar levels go up. You can count the intake of carbs with the help of food exchange system. This plan can help control blood sugar levels. Low carb diet reduces blood sugar levels and prevents the rise in the levels.
3Increase fiber intake
Fiber slows carb digestion and sugar absorption. It can help in the steady rising of the blood sugar levels. Soluble fiber is known to lower blood sugar levels. Foods like legumes, whole wheat and beans are considered as good to maintain blood sugar levels.
4Keep yourself hydrated
When you drink water thoroughly, you can keep your blood sugar levels in control. It can help the kidneys to send out excess blood sugar through urine. If you drink enough water, you can keep your sugar levels in control. It can also reduce the risk of diabetes. Remember sugared drinks have the quite opposite effects.
Stress has a bad effect on your blood sugar levels. The stress hormone cortisol is secreted during stress. The hormone can cause the blood sugar levels go up. Relaxing with your friends or family and meditating can keep stress under control. Yoga and exercise can help correct insulin secretion.
6Get enough sleep
Enough sleep is necessary for overall health. Poor sleeping habits can affect blood sugar levels and insulin sensitivity. Deprivation of sleep can increase cortisol level and decrease the release of growth hormone levels. Both play an important role in the blood sugar levels. Good sleep maintains blood sugar as well as helps to maintain a healthy weight.
Cinnamon is effective in lowering blood pressure and reducing the risk of diabetes. Cinnamon and cinnamon powder reduce blood sugar faster. Cinnamon reduces bad cholesterol I.e LDL. Taking larger amounts of cinnamon could have negative effects.
8Garlic & onion
Garlic has been known for years to lower cholesterol. It can also reduce blood sugar levels. Garlic extracts increase the amount of insulin available in people with diabetes.
Onions also have positive effect on diabetes. The mono-saturated fats in them reduce LDL, bad cholesterol and thus control the blood pressure.
Blueberries are a great source of soluble fiber and other nutrients. Insulin sensitivity improves by eating blueberries. They not only improve insulin sensitivity but also control blood sugar level. The anthocyanins present in blueberries prevent the release of certain enzymes. This slows down digestion and prevents rise in the blood sugar levels after starch-rich meals.
10Coffee and others
Foods like chia seeds, barley, lemons, and sweet potatoes have the property of reducing blood sugar levels. Taking an extra cup of coffee a day can help lower the risk of diabetes.
11Apple cider vinegar
It lowers blood sugar levels by deceasing the sugar production by the liver or by increasing the ability of the cells to use the sugar. This vinegar influences the body to respond to sugars and helps insulin to be sensitive. You can add this to salad dressings.
12Avocados and nuts
Mono-saturated fatty acids are a key to reducing blood sugar. These substances are present in foods like avocados nuts, seeds, olives, and olive oil. According to studies, avocados can reduce the risk of metabolic syndrome and a group of illnesses along with diabetes. Compared to a diet high in carbohydrates a diet high in mono-saturated fats can improve blood sugar levels. This diet can improve insulin resistance. It means the body’s cells respond faster to insulin that the body makes.
Healthy eating can help in the reduction or control of blood sugar levels. Continue to eat foods of your choice but in smaller portions. Include healthy choices like fruits vegetables, whole grains, legumes and low-fat dairy. These foods are excellent sources of vitamins, minerals, and dietary fiber. Healthy sources of carbohydrates are always the right option. Reduce the intake of sugary foods like pastries, candy and desserts.
By Pradeepa Polineni