What’s the secret to maintaining a healthy Blood Sugar level?
People with diabetes and pre-diabetes often feel like there’s no way to keep their Blood Sugar levels under control without having to be so restrictive about their diet that they can’t enjoy life as everyone else does.
Luckily, these people don’t know the secrets to maintaining healthy Blood Sugar levels, so there’s still hope! In this article, you’ll learn all about how to manage your Blood Sugar by eating fewer refined carbs and adding more low-glycemic fruits and vegetables to your diet. Let’s get started!
Type 2 diabetes is common
The Centers for Disease Control and Prevention (CDC) estimate that 29.1 million people in America have diabetes, with almost 10 percent having Type 2 diabetes. The CDC also estimates that 86 million more Americans either have prediabetes or are at risk of developing Type 2 diabetes within their lifetime if they don’t make changes to their lifestyle.
All told, one in three American adults has pre-diabetes or diabetes, and 86 percent of those don’t even know it. The disease costs an estimated $245 billion each year in medical expenses and lost productivity—and is expected to cost an additional $49 billion per year by 2026.
Clearly, there’s no time like now to get your blood sugar under control. Here are five ways you can do just that:
Factors that affect your blood sugar level
Your metabolism, genetics, and how often you eat are all factors that can affect your blood sugar levels. Regular exercise and eating small meals throughout the day can help to maintain your body’s natural insulin levels.
It is also important to avoid consuming too much fat or protein in one sitting; these foods take longer for your body to digest, meaning they will sit in your stomach longer before being absorbed into your bloodstream. Consuming too many carbohydrates at once can cause spikes in blood sugar levels as well.
How to keep your body in check
Maintaining your body’s blood glucose levels is important for preventing disease. Because glucose is involved in most of your body’s vital functions, when it isn’t kept within normal ranges, everything from organ failure to heart problems can result. There are several ways you can control your blood sugar levels. One way is by simply consuming fewer carbohydrates—the main reason why many people have high amounts of glucose in their bodies. Another way is by increasing physical activity and losing weight if needed. Finally, there are medications that can help keep your blood sugar levels under control as well.
Maintaining a healthy diet
People often try to lose weight without paying attention to what they eat, only focusing on cutting calories. Although calorie control is an important aspect of weight loss, it’s important not to forget about what you’re eating and how it can affect your body. A good way of maintaining a balanced diet while also keeping an eye on your calorie intake is following MyPlate.gov. The site provides information about recommended daily servings for different food groups based on age, gender, and activity level. It also includes recipes that are easy to follow and make nutritious meals for every meal of the day.
Taking care of yourself with exercise and regular visits to the doctor
When it comes to high blood sugar, remember that you’re only as strong as your weakest link. Managing diabetes is more than taking medications—it also involves taking care of yourself with regular exercise and regular visits to your doctor.
Maintaining good overall health gives you an edge in controlling blood sugar levels and fighting off diabetic complications. So get moving! You’ll feel better and be able to take control of your disease. You can also help prevent or delay some common problems associated with diabetes by making smart lifestyle choices: Stop smoking.
Diabetes increases your risk for heart disease, kidney failure, blindness, nerve damage (neuropathy), gum disease (periodontitis), erectile dysfunction (impotence), and other serious conditions caused by poor circulation and reduced oxygen supply to vital organs.
Stress is responsible for regulating blood sugar levels, as well as eating behavior. Stressful events can cause your body to secrete high levels of cortisol and other hormones that cause you to crave starchy and sugary foods.
Try meditating or doing yoga, deep breathing exercises, and exercising regularly. Getting regular exercise helps stabilize your blood sugar so you don’t feel hungry after meals or snacks. Exercising also releases endorphins, which are natural mood enhancers. Yoga and meditation help calm your mind and give you more control over how you react to stressful situations.
Keeping your eyes on goals
Keeping your eye on long-term goals is one of the most important factors in staying motivated, says Michael Lewis, Ph.D., CEO of Behavior Change Experts and author of ‘The Small Big: Small Changes That Spark Big Influence.’ You need long-term motivation if you want sustainable lifestyle change and health improvement.
Keeping your eyes on long-term goals helps you develop momentum and keep at it even when times get tough. Ultimately, making small improvements will put you on track to achieving major results in no time.
If you can’t see yourself running a marathon next year, then why would you go out for a jog today? Lewis asks. You have to be able to see yourself doing what it takes—no matter how difficult—to achieve your goal.