Introduction
High blood sugar, also known as hyperglycemia, occurs when the body has too much glucose (sugar) in its bloodstream. This can be caused by eating too many sugary or high-carbohydrate foods, drinking too much alcohol, not getting enough physical activity, certain medications, and other factors. If left untreated, high blood sugar can lead to serious health issues such as heart disease, stroke, nerve damage, kidney damage, and vision loss.
Given the potential consequences of high blood sugar, it’s important to take steps to keep your levels in check. Fortunately, there are several lifestyle changes you can make to help lower your blood sugar. Read on to learn more about how to lower your blood sugar and stay healthy.
Ways to Lower Blood Sugar
Making dietary and lifestyle changes is key to reducing your blood sugar levels. Here are some tips to get you started:
Cut Back on Processed Foods and Added Sugars
Processed foods and added sugars are major contributors to high blood sugar levels. According to a study published in The Journal of Nutrition, “Added sugars are associated with an increased risk of type 2 diabetes, hypertension, and cardiovascular disease.” To reduce your risk, limit your intake of processed foods, such as white breads, pastries, and snack foods, as well as added sugars like table sugar, honey, and syrups.
Increase Physical Activity
Regular physical activity is an important part of managing your blood sugar levels. In a study published in Diabetes Care, researchers found that “exercise training increases insulin sensitivity and reduces circulating glucose concentrations.” Aim for at least 30 minutes of physical activity per day, such as walking, jogging, cycling, swimming, or any other activity you enjoy.
Increase Dietary Fiber Intake
Increasing your dietary fiber intake is another way to help lower your blood sugar. Fiber helps slow down the digestion of carbohydrates, which helps keep blood sugar levels steady. Aim to get at least 25 grams of fiber per day from whole grains, legumes, fruits, vegetables, nuts, and seeds.
Eat More Whole Foods
Whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, are packed with nutrients and fiber that can help keep your blood sugar levels in check. They also contain vitamins, minerals, and antioxidants that are essential for overall health. Try to incorporate more whole foods into your diet and limit processed and refined foods.
Monitor Blood Sugar Levels Regularly
It’s also important to monitor your blood sugar levels regularly. Research published in Diabetes Care shows that “regular self-monitoring of blood glucose is recommended for all individuals with diabetes.” Monitoring your levels can help you identify patterns in your blood sugar levels and adjust your diet and lifestyle accordingly.
Benefits of Monitoring Blood Sugar Levels
Monitoring your blood sugar levels can help you manage your diabetes and prevent long-term complications. It can also give you insight into how different foods, activities, and medications affect your blood sugar levels.
How to Monitor Blood Sugar Levels
If you have diabetes, talk to your doctor about the best way to monitor your blood sugar levels. Generally, this involves using a glucometer to test your blood sugar levels at home. Your doctor may also recommend that you keep a log of your readings to track any patterns over time.
Conclusion
High blood sugar can lead to serious health problems if left untreated. Fortunately, there are several lifestyle changes you can make to help lower your blood sugar levels. These include cutting back on processed foods and added sugars, increasing physical activity, increasing dietary fiber intake, and eating more whole foods. Additionally, it’s important to monitor your blood sugar levels regularly to identify patterns and adjust your diet and lifestyle accordingly. With consistency and dedication, you can reduce your blood sugar levels and keep your health in check.
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