Check How to Reduce Blood Sugar Here
There are many ways to reduce blood sugar, ranging from lifestyle changes to eating foods and drinks that are healthy for the body. For that, strong determination is needed. This is important, especially if you are at risk of suffering from diabetes or are experiencing it.
Increased blood sugar can be caused by two things, lack of insulin production or when the body cannot send sugar from blood to cells effectively. High blood sugar levels and uncontrolled can damage blood vessels, nerves, and certain organs, such as the eyes, kidneys, brain, and heart.
High blood sugar can be characterized by symptoms of fatigue, frequent thirst, blurred vision, abdominal pain, frequent urination, increased appetite, tingling in the legs and arms, and wounds that are difficult to heal. In addition to diabetes, high blood sugar levels can cause other health problems, such as blindness, stroke, heart attack, and kidney failure. To prevent the emergence of diseases related to high blood sugar levels, it is important to know how to reduce high blood sugar so that blood sugar levels can be controlled.
How to lower blood sugar
One way to reduce blood sugar is to change your lifestyle to prevent illness or reduce symptoms caused by high blood sugar levels. Here are some steps you can take to help your body control blood sugar:
• Lose weight
For those of you who have excess weight, it is recommended to lose weight towards the ideal weight. In fact, only by lowering 7% of body weight, the risk of diabetes will be reduced to around 50%.
• Have a healthy waist size
Waist size below 89 cm for women and under 102 cm for men is the recommended size. The size of the waist that exceeds these standards can increase the risk of insulin resistance and increase blood sugar levels, which can cause type 2 diabetes.
• Exercise regularly
Regular exercise can help you lose weight and increase insulin sensitivity, so that body cells can use blood sugar as an energy source more efficiently. Good exercise to do as a way to reduce blood sugar levels is brisk walking, running, cycling, dancing, mountain climbing, swimming, and weight training.
• Enough sleep
Getting enough quality sleep can help the body suppress blood sugar levels. To suffice it is recommended to sleep for 7-9 hours every day. Poor sleep patterns and sleep times that are less able to increase appetite, so that weight increases. Research also shows that sleep disorders can increase the risk of insulin resistance, so that blood sugar increases.
• Monitor blood sugar
For those of you who are at risk of developing diabetes or have been diagnosed with diabetes, measure and record blood sugar levels every day. This is useful for managing the amount of food you consume.
• Control stress levels
Glucagon and cortisol hormones released by the body when stressed can increase blood sugar levels. Try reducing stress with yoga and relaxation.
• Controlling food portions
A controlled portion of food can help you reduce calorie intake and reduce blood sugar spikes. It is recommended to eat small plates slowly and get used to paying attention to the number of calories on the food label. Just eating one or two times a day in large portions can cause a surge in high blood sugar levels. You are advised to eat a moderate portion three times a day, and if you want to snack, eat healthy snacks like fruit.
Pay attention to what you consume
Sort select foods and drinks also need to be adjusted for those of you who want to lower blood sugar levels, including:
• Drink water
Water can reduce thirst and provide for body fluids. Drinking water regularly can help the kidneys to push excess blood sugar out through the urine and prevent dehydration.
• Increase fiber intake
Fiber slows down the digestion of carbohydrates and absorption of sugar, so that blood sugar gradually increases. The recommended daily fiber intake is 25 grams for women and 38 grams for men. The following are foods that are rich in fiber, namely broccoli, cabbage, cucumber, carrots, spinach, lettuce, cabbage, beans, chia seeds, whole wheat, and fruits.
• Choosing foods with a low glycemic index
The glycemic index is used to measure the body’s response to the release of blood sugar from food. Foods with low glycemic index can prevent a surge in blood sugar levels in diabetics. Foods with a low glycemic index are fruits, green leafy vegetables, whole grains, almonds and other legumes, taro, corn, sweet potatoes, garlic, eggs, and fish.
Try apple vinegar
Various types of vinegar can help slow the absorption of sugar into the body. For people with type 2 diabetes, one way to reduce blood sugar levels is to drink one tablespoon of apple vinegar after eating. But the effectiveness of apple cider vinegar as a method of treating diabetes is still unclear. If you also take blood sugar-lowering drugs, please consult your doctor before taking them.
Season with cinnamon
Cinnamon can increase insulin sensitivity and reduce blood sugar levels in the body by up to 29%. Cinnamon can slow down the breakdown of carbohydrates in the digestive tract and control the increase in blood sugar after meals. The recommended dose is about half to two teaspoons.
Stay away from high-fat and sugary foods
The prohibition for you who want to lower blood sugar levels is to eat foods with high levels of fat and sugar. It is recommended to stay away from foods that are too sweet like cakes and ice cream, and high-fat foods such as butter, or fried foods. It is also recommended to stay away from alcoholic drinks.
Blood sugar functions as a fuel for the body to carry out daily activities, but you are encouraged to apply the method of lowering blood sugar above to avoid various conditions that can endanger your health. If you have difficulty reducing blood sugar, try to consult a doctor to get further treatment.