How To Lower Blood Sugar In Your Body With Healthy Food

What Is Blood Sugar?

Blood sugar, or glucose, is the primary blood sugar. The body gets glucose from our food. This sugar is an essential energy source and provides nutrients to the body’s liver, muscles, and nervous system. Glucose absorption, storage and development are continuously regulated by complex processes involving the small intestine, liver and pancreas.

Glucose enters the bloodstream after consuming carbohydrates. The endocrine system helps control circulating glucose levels using the pancreas. This organ releases the hormone insulin after a person consumes protein or carbohydrates. Insulin gives the liver excess glucose as glycogen.

The pancreas also produces a glucagon hormone that does the opposite of insulin, increasing blood sugar levels when required. The two hormones function together to regulate glucose, according to Johns Hopkins University Sol Goldman Pancreatic Cancer Research Center.

When the body needs more blood sugar, the glucagon signals the liver to turn the glycogen back into glucose, releasing it into the bloodstream. It’s called glycogenolysis.

Normal blood sugar

For most people, 80-99 mg of sugar per deciliter before the meal and 80-140 mg/dl after meal is common. The American Diabetes Association says most diabetes-free adults should have 80 to 130 mg/dl before meal and less than 180 mg/dl at 1 to 2 hours after meal start.

Such changes in blood-sugar levels, before and after meals, show how the body absorbs and stores glucose. While feeding, the body breaks down food carbohydrates into smaller parts, like glucose, which the small intestine can absorb.

Recognize low-blood sugar

Know when your blood sugar becomes low. Symptoms are:

·         Weakness or feeling tired

·         Shaking

·         Sweating

·         Headache

·         Hunger

·         Feeling uneasy, nervous, or anxious

·         Feeling cranky

·         Trouble thinking clearly

·         Double or blurry vision

·         Fast or pounding heartbeat

Often the blood sugar may be too small even without symptoms. If it’s too small, you may:

·         Faint

·         Have a seizure

·         Go into a coma

Many people who have long had diabetes can stop feeling low blood sugar. That’s called hypoglycemic blindness. Ask your health care provider if wearing a continuous glucose monitor and sensor can help you detect too low blood sugar to help prevent symptoms.

Read More: What Is Intermittent Fasting? Should Everyone follow this?

How to lower blood sugar levels

If your blood sugar levels are elevated, there are several ways to easily lower your blood sugar:

1. Monitor blood sugar levels closely

High blood sugar levels frequently cause symptoms before they reach 200 mg / dL. A person with diabetes will monitor their blood sugar many times a day. Doing so means blood sugar levels never get that high. A diabetic can use a home glucose monitor to test blood sugar levels. These can be purchased online.

Recommendations how often during the day glucose levels can vary from person to person. A doctor can give a person with diabetes the best blood sugar monitoring recommendations.

2. Eat the right carbohydrates

The two big carbohydrates— simple and complex — impact differently on blood sugar levels. Simple carbohydrates consist mainly of sugar. They’re found in foods like white bread, pasta, and sweets. The body quickly breaks down these carbohydrates into sugar, causing rapid rise in blood sugar levels.

Complex carbohydrates consist of three or more sugars together. Because the chemical makeup of these carbohydrates is complex, breaking them down takes the body longer. As a result, sugar is released more slowly into the bloodstream, ensuring blood sugar levels don’t rise rapidly after feeding. Complex carbohydrates include whole-grain oats and sweet potatoes.

3. Increase dietary fiber intake

Fiber plays an important role in managing blood sugar by slowing down the rate that carbohydrates break down, and the rate the body absorbs the resulting sugars. All fiber forms are soluble and insoluble. Soluble fiber is the most helpful type in controlling blood sugar.

Soluble fiber falls as follows:

·         vegetables

·         legumes

·         whole grains

·         fruit

4.               Maintain a healthy weight

Losing weight helps control blood sugar. Overweight is linked to increased diabetes events and increased insulin resistance. Studies show that reducing weight by even just 7 percent will minimize diabetes chances by 58 percent.

It is important to note that a person need not reach the ideal body weight to enjoy losing 10–20 pounds and keeping it off. This will also boost cholesterol, reduce complications risk, and increase a person’s general sense of well-being. Eating a healthy diet full of fruits and vegetables and getting enough exercise can help a person lose weight or stay healthy

5.Control portion size

A individual should follow a doctor or nutritionist’s portion recommendations at most meals. Over-sitting can cause a spike in blood sugar.

While simple carbohydrates are usually associated with high blood sugar levels, all foods cause elevated blood sugar levels. Careful portion control can increase blood sugar levels.

6. Exercise regularly

Exercise has many advantages for diabetes-including weight loss and improved insulin sensitivity. Insulin is a hormone that helps break down body sugar. People with diabetes either don’t produce enough or insulin in their body or are immune to the body’s insulin.

Training also helps lower blood sugar levels by motivating body muscles to use sugar for energy. Physical activity makes the body produce more glucose. The cells supply glucose to the muscles and blood sugar levels normally decrease. You’ll have to indulge in exercise that pumps the heart faster than usual. For example, you can walk for exercise, but it must be fast enough.

7. Balance your meals

Eating some protein, fiber, and healthy fat with all your meals will help stabilize blood sugar and control your appetite, particularly when your meal also includes carbohydrate-dense foods such as high-sugar fruits (mangos, grapes, cherries) or starchy vegetables (potatoes). Each of these nutrients helps balance blood sugar alone, but together, they’re even better. We love good salad with avocado and grass-fed steak.

8. Sleep better, less heat

Both sleep deprivation and stress can cause high levels of cortisol stress hormone, which increases blood sugar. Sleep seven to nine hours a night and pursue stress-busting habits like exercise, meditation, or yoga. One study found that meditation and yoga nursing students reported lower blood sugar spikes after meals.

Stress significantly affects blood sugar levels. The body releases stress hormones under strain, and these hormones increase blood sugar levels. Research shows that controlling stress through meditation and exercise can help reduce blood sugar levels.

9. Get enough sleep

Sleep helps a person reduce blood sugar levels. Getting adequate nightly sleep is an ideal way to help maintain normal blood sugar levels. Early morning blood sugar levels tend to rise. Insulin can tell most people what to do with excess sugar, which keeps blood sugar levels stable.

Sleeplessness can have a similar effect to insulin resistance, meaning a person’s blood sugar level may increase dramatically from lack of sleep.

Read More: Use Calorie Calculator To Maintain Calories When You Are In Diet

Created On: 2020-12-10 17:25:11 Posted By: Dr. Priyul Shah