Lowering blood sugar levels is important for individuals with diabetes or those at risk of developing diabetes. Here are five strategies to help lower blood sugar levels:
Regular Physical Activity:
Engaging in regular exercise can help lower blood sugar levels by increasing insulin sensitivity and promoting glucose uptake by the muscles for energy. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, per week, along with resistance training exercises at least two days per week.
Healthy Eating Habits:
Adopting a balanced diet rich in fiber, lean protein, healthy fats, and complex carbohydrates can help stabilize blood sugar levels. Focus on whole, minimally processed foods such as non-starchy vegetables, whole grains, legumes, fruits, lean meats, and fatty fish. Limit intake of refined carbohydrates, sugary beverages, and high-fat, high-calorie foods.
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Portion Control:
Monitoring portion sizes and moderating carbohydrate intake can help prevent spikes in blood sugar levels. Use measuring cups, spoons, or visual cues to control portion sizes, and aim to include a variety of nutrient-dense foods in your meals and snacks.
Stay Hydrated:
Drinking an adequate amount of water throughout the day can help prevent dehydration, which can contribute to fluctuations in blood sugar levels. Aim to drink at least 8 cups (64 ounces) of water per day, or more if you're physically active or in hot weather.
Manage Stress:
Chronic stress can lead to increased blood sugar levels due to the release of stress hormones like cortisol and adrenaline. Practice stress-reducing techniques such as deep breathing exercises, meditation, yoga, progressive muscle relaxation, or spending time in nature to help manage stress levels and promote overall well-being.
In addition to these lifestyle strategies, it's essential for individuals with diabetes to monitor their blood sugar levels regularly, take prescribed medications as directed by their healthcare provider, and work closely with a registered dietitian or diabetes educator to develop a comprehensive management plan tailored to their individual needs. If blood sugar levels remain consistently high despite lifestyle modifications, consult a healthcare professional for further evaluation and management.
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