Today, high blood sugar is one of the major health concerns of people worldwide. It occurs when the sugar in the blood does not effectively get transported to the cells. It is a metabolic disease primarily occurring in people with a strong genetic history of this disorder. However, several other factors such as sedentary lifestyle, – smoking, drinking, anxiety, no exercise and high consumption of unhealthy food habits can cause higher sugar levels. It can lead to diabetes when people fail to follow essential steps to keep sugar levels in control.
Here are some important ways to control blood sugar levels, naturally.
Exercise Regularly – Make exercise an integral part of your daily routine. Following a strict fitness schedule will help your body to maintain an ideal weight, which is a necessary condition for diabetic patients. It also helps in increasing insulin sensitivity, thereby helping cells to effectively use sugar in the bloodstream. Walking, running, biking, swimming, dancing, hiking are recommended forms of exercise.
Control Carb Intake – Consumption of too much carbohydrate increases glucose levels in the blood, especially when our body is unable to produce insulin properly. Hence, it is vital to check the carb intake in our daily diet to ensure that glucose levels in the blood do not rise above the acceptable limits. Plan your meals and include more proteins than carbs using a food exchange system. A diet low on carbs will improve blood sugar levels significantly.
Eat plenty of fiber – Increasing fiber intake can help in preventing the blood sugar spikes and soluble dietary fiber is the most effective in controlling the sugar levels. Foods with high fiber content such as fruits, vegetables, whole grains, beans and legumes are shown to help significantly in managing diabetes.
Drink plenty of water – Staying hydrated throughout the day helps the kidneys flush out excessive blood sugar through urine. Therefore, doctors advise diabetic patients to take 8-10 glasses of water to keep sugar levels in control. However, sweetened, aerated as well as alcoholic drinks should be completely avoided as they are known to raise blood sugar levels.
Keep a track of portion sizes – Following a healthy diet and regular monitoring of the portions can help in regulating the calories and lead to weight loss. Keeping body weight in check will promote healthy blood sugar levels and reduce the risk of diabetes, significantly.
Controlling stress levels, taking adequate rest & quality sleep, eating healthy, low glycemic index foods and increasing intake of foods rich in magnesium and chromium also helps in effectively managing blood sugar levels.