High blood sugar occurs when your body can’t effectively transport sugar from the blood into cells.
When left unchecked, this can lead to diabetes.In the US 12-14% of adults are suffering from type two diabetes, while 37–38% were classified as pre-diabetic.Here are 6 simple ways by which you can control your blood sugar level effectively.
1. Curb carbohydrate intake
You need to avoid carbohydrate-rich food, for example, rice, oatmeal, sweet potatoes, beans, lentils and so on, as much as you can. Because carbohydrate brakes into sugar(glucose), which is incorporated into cells by insulin. Consuming too much carb can fail this process and the extra sugar remains in your blood. Whereas low carbohydrate content food can help you to control your blood sugar level in the long run.
2. Workout Regularly
Regular exercise can redeem your blood sugar level significantly by losing weight and increase insulin sensitivity. Increased insulin sensitivity increases the glucose uptake from the bloodstream.It also helps your muscles use blood sugar for energy and muscle contraction. Weight lifting, brisk walking, running, biking, dancing, hiking, swimming and so on are some good sort of exercises to maintain blood sugar level.
3. Drink plenty of Water
Water plays a significant role in keeping your blood sugar levels within healthy limits. Additionally, it hydrates your body and helps your kidneys flush out the excess blood sugar through urine. Researchers have proved that those who drank more water had a lower risk of developing high blood sugar levels.Drinking water regularly re-hydrates the blood, lowers blood sugar levels and reduces diabetes risk.
4. Monitor Blood Sugar Levels
You need to monitor your blood glucose levels regularly, which can also help you control them.For instance, keeping track helps you determine whether you need to make adjustments in meals or medications. It also helps to monitor your body reacts to certain food.
5. Control Stress Levels
If you are under chronic stress, you are highly likely suffering from high blood sugar level. Glucagon and cortisol hormones are secreted during stress and cause blood sugar levels to go up. Reduce your stress level can help you to fight against diabetes in the long run. It is proven that relaxation and meditation significantly reduced stress and lowered blood sugar levels. Relaxation method such as yoga can also correct insulin secretion problems in chronic diabetes.
6. Good sleep
A good sleep can significantly reduce blood sugar level which is necessary for good health. Poor sleeping habits and a lack of rest also affect blood sugar levels and insulin sensitivity by increasing appetite. Growth hormone level can significantly be decreased by insufficient sleep. In addition, it increases cortisol levels. Both of these play an important role in blood sugar control.