If you have diabetes, lowering your blood sugar is not just a short-term goal; In the long run, it can prevent or delay the onset of diabetes. It is important for patients with type 2 diabetes to try to lower their blood sugar through nutrition and lifestyle modifications. Because diabetes is progressive in nature and over time it damages the heart, blood vessels, kidneys, eyes and nerves.
How to control blood sugar is one of the most important concerns and questions of diabetics. For this reason, we have decided to introduce some simple and natural ways to better control blood sugar in this article from BingMag. Join us.
How to help lower blood sugar?
The body controls the level of blood sugar by producing the hormone insulin and allows cells to use the sugar in the bloodstream as Use energy source. For this reason, insulin is the most important regulator of blood sugar levels.
There are several factors that can interfere with blood sugar control and lead to hyperglycemia (hyperglycemia). Internal causes of hyperglycemia include increased production of glucose in the liver, decreased production of insulin in the body, and decreased ability of the body to use insulin effectively, which is called "insulin resistance." External factors include dietary choices, taking certain medications, sedentary lifestyle, and stress.
Sometimes, lifestyle changes reduce the need for medication in people with type 2 diabetes. Here are 10 ways you can help control your blood sugar and reduce the effects of diabetes.
Watch your carbs
Paying attention to carbs is important for people with type 2 diabetes. Carbohydrates are macronutrients that cause blood sugar to fluctuate. The amount of carbohydrates in each meal varies from person to person. Because age, weight, and physical activity can affect how long sugars stay in the bloodstream.
To begin with, it is recommended that people with diabetes limit their carbohydrate intake to 200 to 245 grams per day. . This amount of carbohydrates provides about half of the daily calories. After that, you can determine your carbohydrate intake more accurately depending on your blood sugar control status and under the supervision of a nutritionist.
Keep in mind that carbohydrates are not only found in bread, potatoes and pasta. They are also found in fruits, vegetables, sweets and dairy products. Therefore, when calculating the amount of carbohydrate intake, you should also consider the carbohydrates of these types of foods.
2. Avoid eating large meals
One way to control your carbohydrate intake is to balance your eating habits. It is best to increase the number of meals you eat and reduce the amount of food you eat per meal. This prevents blood sugar from fluctuating throughout the day and helps regulate blood sugar levels.
You should pay attention to carbohydrates even when eating a snack. At each snack, the amount of carbohydrates you eat should be less than 15 grams. This amount of carbohydrates is found in a glass of chopped fruit.
3. Eat more fiber
Fiber is an important nutrient that should be consumed to lower blood sugar and no matter how much The higher the amount, the better. Fiber helps stabilize blood sugar, plays a role in weight control, and reduces the risk of cardiovascular disease.
Fiber also has a preventive role. Studies have shown that high-fiber diets can reduce the incidence of type 2 diabetes by 15 to 19 percent compared to low-fiber diets. You can find fiber in plant foods such as raspberries and whole grains. Legumes, such as beans, peas, and lentils, are also good sources of fiber. Had consumed, decreased. In these patients, the A1C test was used to check blood sugar levels, which shows the manganese level of blood sugar during the last three months. Beans are a good source of folate (vitamin B9) and therefore can reduce the risk of cardiovascular disease.
Get Enough Sleep
The quality and quantity of sleep affects the body's chemistry, and getting enough sleep helps lower blood sugar. According to a small study, long-term sleep deprivation may play a role in increasing the risk of type 2 diabetes. Healthy participants who slept only four hours for three consecutive nights had higher blood fatty acid levels and a reduced insulin ability to regulate blood sugar by about 23 percent, according to researchers at Harvard Medical School. Medical School) Sleep deprivation is also linked to other health problems, including obesity, heart disease and stroke. To have a healthier body and mind, you should try every Get 7 to 9 hours of uninterrupted sleep a night. If you have trouble sleeping, remember the following tips:
- Sleep in a cool, dark room.
- Avoid caffeine before bed. li>
- Go to bed on time every day, even on weekends, and wake up at a set time.
- Do not use your TV, tablet, cell phone, or computer for at least half an hour before bed./li>
5. Lose weight a little
Overweight is one of the main reasons for insulin resistance and its proper functioning. Hormone to lower blood sugar. You do not need to lose a lot of weight to help control your blood sugar. In some patients, even slight weight loss can have a positive effect on blood sugar levels.
One study found that moderate weight loss (equivalent to 5 to 10% of body weight) improves insulin sensitivity. And helps lower blood sugar. According to researchers, taking small steps in the right direction can have great results in preventing or improving diabetes.
6. Drink more water
Staying hydrated and getting enough fluids is one of the easiest things you can do to control your blood sugar. One study found that the more water participants drank, the less likely they were to have high blood sugar. In this study, people who drank less than 500 ml of water a day were more likely to have high blood sugar. Water helps the body eliminate glucose (sugar) and can be effective in diluting blood sugar and lowering blood sugar.
7. control your stress
When you are stressed, your blood sugar rises. During stress, insulin levels drop and blood sugar-boosting hormones rise. As a result, more glucose is released from the liver and into the bloodstream.
There are several ways to control stress and its complications. Yoga and meditation can help you control stress and lower blood sugar levels. A study of 27 nursing students found that if you did yoga and meditation once a week for an hour, your stress levels and blood sugar levels would drop after 12 weeks.
Deep breathing, walking, playing with pets or listening to music can also help reduce stress. In fact, anything that distracts you for a few minutes will help.
Never forget to eat breakfast
You must have heard that breakfast is the most important meal of the day. This is true of everyone, especially those with diabetes. According to research from The University of Missouri-Columbia, a high-protein breakfast is superior to a high-carb breakfast.
In this study, women aged 18 to 55 ate meals high in calories, fat and fiber. They received the same, but the amount of protein they received was different. The researchers monitored glucose and insulin levels in the participants' blood for four hours after eating breakfast and found that the best breakfasts contained 39 grams of protein. Because they have less effect on raising blood sugar.
In addition, eating breakfast can help obese patients with type 2 diabetes lose weight. In one study, 78 percent of participants who managed to lose at least 30 pounds (about 13.5 kilograms) of weight in one year said they ate breakfast every day.
9. Increase consumption of resistant starch
Resistant starch found in some potatoes and beans is not digested and absorbed in the small intestine and ferments as it enters the large intestine. Resistant starch does not raise blood sugar levels and promotes the growth of beneficial bacteria in the body.
This starch is full of fiber and therefore its consumption helps control blood sugar. According to researchers, the beneficial effects of resistant starch last until the next meal, which is called the "second meal effect". This means that if you consume resistant starch at breakfast, your blood sugar will also decrease at lunch.
It is interesting to know that the amount of resistant starch can change with heat. For example, when rice is cooked and then cooled, it has more resistant starch than when it is served hot. Resistant starch is found in the following foods:
- Unripe bananas
- Beans, peas and lentils
- Whole grains including oats and oats >
Just keep in mind to count carbohydrates when using foods containing resistant starch in your diet.
10. Exercise daily
According to the American Diabetes Association, exercise increases insulin sensitivity and the body's ability Improves the use of glucose as an energy source. As a result, it can help lower blood sugar in people with type 2 diabetes.
When you exercise, your body uses stored glucose as an energy source. As a result next time the carbohydrates Instead of raising your blood sugar, your carbohydrates are used to replenish your body's reserves.
Considering that exercise can immediately lower blood sugar levels in people with type 2 diabetes, talk to your doctor. Consult about the amount of physical activity and when to do it. Some studies have shown that exercising 30 minutes after a meal has the best effect on controlling blood sugar.
There are many natural ways to regulate blood sugar, from The most important of these are weight control, stress management, adequate sleep, physical activity, and drinking water. In addition, your blood sugar level depends largely on your food choices. A balanced intake of carbohydrates, eating high-fiber foods such as fruits, vegetables, legumes and whole grains, and avoiding overeating are all effective in lowering blood sugar.
Be sure to talk to your doctor before making any lifestyle changes or taking supplements. Talk, especially if you have trouble controlling your blood sugar or are taking medication.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .