Get A Handle On Stress
When youre stressed out, your blood sugar tends to rise, Crandall Snyder says. According to the Diabetes Teaching Center at the University of California in San Francisco, when youre stressed, insulin levels fall, certain hormones rise, and more glucose is released from the liver, which ends up in the blood stream and can cause disruptions for up to eight hours.
How can you burn off tension? Yoga and meditation can help people lower their blood sugar levels, Weisenberger says. A December 2014 study published in the Journal of Physical Therapy Science involving 27 nursing students and found a combination of yoga and meditation practiced for one hour once a week led to reduced levels of stress and lower blood glucose levels after 12 weeks.
Crandall Snyder also suggests taking a few deep breaths, going for a walk, playing with your dog for a few minutes, or listening to a fun song. Basically whatever you can do to distract yourself for a few minutes and just lower your breathing rate will help, she says. Indeed, the CDC notes that less water in your body is liked with a higher blood sugar concentration.
Raw Cooked Or Roasted Vegetables
These add color, flavor, and texture to a meal. Choose tasty, low-carb veggies, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like zucchini.
Try them with dips such as low-fat dressings, hummus, guacamole, and salsa, or roasted with different seasonings such as rosemary, cayenne pepper, or garlic.
Take Your Insulin As Prescribed
High blood sugar occurs when your body has too little insulin, or your body cant use insulin properly. Administering insulin can bring your blood sugar levels down.
Talk to your doctor about how much rapid-acting insulin you should administer when your blood sugar is high.
You may want to check your blood sugar about 1530 minutes after taking insulin to make sure your blood sugar is going down and that its not dropping too low.
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Eat More Protein And Fat
Lean sources of protein like eggs, egg whites, chicken breast, turkey breast, extra-lean ground beef, bison, etc. are all filling food options that have no sugar. These lean options will not cause a spike in blood sugar, and they provide high satiety so you wont snack on sugary options later in the day.
If you elect to have these high-protein options in a sandwich form, pick a whole-grain bun, because it wont elicit the same metabolic response that white bread will, keeping blood sugar levels from spiking too high. Including some dietary fat with your meal or as a snack can also improve insulin response. Instead of reaching for a sugary snack or plate of fries as a side, opt for nuts and fruit or a salad with olive oil and balsamic vinegar.
When To Get Urgent Medical Attention
Contact your diabetes care team immediately if you have a high blood sugar level and experience the following symptoms:
- feeling or being sick
- a fever for more than 24 hours
- signs of dehydration, such as a headache, dry skin and a weak, rapid heartbeat
- difficulty staying awake
These symptoms could be a sign of a more serious complication of hyperglycaemia, such as diabetic ketoacidosis or a hyperosmolar hyperglycaemic state, and you may need to be looked after in hospital.
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Why Is Managing Blood Sugar Important
Keeping blood sugars at target levels helps people with diabetes avoid serious complications from the disease. High blood sugar can cause many ill effects, which can be sudden, such as acid buildup in the bloodstream, or occur gradually over time.
Over time, keeping blood sugar at unhealthful levels can damage small and large blood vessels in several organs and systems, leading to serious consequences, such as:
- vision impairment and blindness
Only You Can Prevent Blood Sugar Spikes
Its annoying but true: The best way to lower your blood sugar is to avoid a spike in the first place.
Eating whole foods that are low in sugar and exercising regularly will help keep your blood sugar in check. This can be beneficial for people with type 2 diabetes, but medications may also be necessary to keep blood sugar in a healthy range.
To avoid food-based spikes, try to steer clear of added sugars in your diet. The FDA recommends consuming less than 200 calories a day from added sugars.
That sounds pretty simple, but when you realize that 16 ounces of orange juice has 240 calories , its easy to see how sugar consumption gets out of hand.
Its best to avoid all sugary drinks and check the labels. There are hidden sugars in everything from bread to turkey slices, so double-check your favorite foods to make sure you arent getting any unnecessary sweetness.
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What Is The A1c Test
The A1C test is a simple blood test that measures your average blood sugar levels over the past 2 or 3 months. The test is done at a lab or your doctors office in addition tonot instead ofregular blood sugar testing you do yourself.
A1C testing is part of the ABCs of diabetesimportant steps you can take to prevent or delay health complications down the road:
- A: Get a regular A1C test.
- B: Try to keep your blood pressure below 140/90 mm Hg .
- C: Manage your cholesterol levels.
- s: Stop smoking or dont start.
The A1C goal for most adults with diabetes is between 7% and 8%, but your goal may be different depending on your age, other health conditions, medicines youre taking, and other factors. Work with your doctor to establish a personal A1C goal for you.
Check Your Blood Sugar Often
Checking your blood sugar levels often and writing down, or using an app to track the results will tell you how well you are managing your diabetes. Talk to your doctor and diabetes educator about how often you should check your blood sugar.
- Not everyone with diabetes needs to check their blood sugar every day. But some people may need to check it many times a day.
- If you have type 1 diabetes, check your blood sugar at least 4 times a day.
Usually, you will test your blood sugar before meals and at bedtime. You may also check your blood sugar:
- After you eat out, particularly if you have eaten foods you don’t normally eat
- If you feel sick
- Before and after you exercise
- If you have a lot of stress
- If you eat too much
- If you are taking new medicines that can affect your blood sugar
Keep a record for yourself and your provider. This will be a big help if you are having problems managing your diabetes. It will also tell you what works and what doesn’t work, to keep your blood sugar under control. Write down:
- The time of day
- The amount of carbohydrates or sugar you ate
- The type and dose of your diabetes medicines or insulin
- The type of exercise you do and for how long
- Any unusual events, such as feeling stressed, eating different foods, or being sick
Many glucose meters let you store this information.
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Correcting High Blood Sugar Levels With Insulin
If you take insulin, one way to reduce blood sugar is to inject insulin.
However, be careful as insulin can take 4 hours or longer to be fully absorbed, so you need to make sure you take into account how much insulin you may already have in your body that is yet to be absorbed by the blood. Insulin that is yet to be absorbed by the blood is called active insulin.
If you decide to correct with insulin, watch you dont over correct as this can lead to hypoglycemia and can be dangerous, particularly so before bed.
Maintain A Healthy Weight
Losing weight helps control blood sugar levels. Being overweight is linked to increased incidents of diabetes and greater occurrences of insulin resistance.
Studies show that reducing weight by even only 7 percent can reduce the chances of developing diabetes by 58 percent.
It is important to note that a person does not need to achieve ideal body weight to benefit from losing 1020 pounds and keeping it off. Doing so will also improve cholesterol, reduce the risk of complications, and improve a persons general sense of well-being.
Eating a healthful diet full of fruits and vegetables and getting enough exercise can help a person lose weight or maintain their currently healthy weight.
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Ramp Up Your Movement Each Day
Exercise helps improve blood glucose in people with type 2 diabetes by increasing insulin sensitivity and the bodys ability to use glucose as energy, according to the American Diabetes Association. In type 2, exercise helps improve insulin resistance, says James G. Beckerman, MD, a cardiologist in Portland, Oregon. The end result is lower blood sugars.
Crandall Snyder tells patients that exercise is like spring cleaning for the body. It takes the stored form of glucose and uses it for energy so the next time you eat carbohydrates there’s a place to put it, she says.
Because exercise can immediately reduce blood sugar levels in people with type 2 diabetes, work with your healthcare team to determine the right amount of activity and timing for you. A study published in September 2017 in Frontiers in Endocrinology found exercising 30 minutes after the start of a meal is usually best for maintaining blood sugar controls.
Learn more about managing your blood sugar in Diabetes Daily’s article “HbA1C: Everything You Need to Know.”
Drink Water And Stay Hydrated
Drinking enough water could help you keep your blood sugar levels within healthy ranges.
In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.
One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels (
You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.
Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods .
Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs for example, before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.
Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.
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How Can I Treat High Blood Sugar
Talk to your doctor about how to keep your blood sugar levels within your target range. Your doctor may suggest the following:
- Be more active. Regular exercise can help keep your blood sugar levels on track. Important: dont exercise if ketones are present in your urine. This can make your blood sugar go even higher.
- Take medicine as instructed. If your blood sugar is often high, your doctor may change how much medicine you take or when you take it.
- Follow your diabetes meal plan. Ask your doctor or dietitian for help if youre having trouble sticking to it.
- Check your blood sugar as directed by your doctor. Check more often if youre sick or if youre concerned about high or low blood sugar.
- Talk to your doctor about adjusting how much insulin you take and what types of insulin to use.
How Can I Check My Blood Sugar
Use a blood sugar meter or a continuous glucose monitor to check your blood sugar. A blood sugar meter measures the amount of sugar in a small sample of blood, usually from your fingertip. A CGM uses a sensor inserted under the skin to measure your blood sugar every few minutes. If you use a CGM, youll still need to test daily with a blood sugar meter to make sure your CGM readings are accurate.
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Get Trendy With Apple Cider Vinegar
If you do a quick Google search, youll see that apple cider vinegar is good for pretty much everything. You can use it to tone your skin, clean your pipes, and possibly lower your blood sugar!
A clinical review found that taking ACV daily could reduce blood glucose levels. Unfortunately, most of the trials were very small and some had mixed results.
But since youve probably got it in your house anyway, try taking a swig or two before meals, testing yourself, and seeing if a little ACV shot works for you .
Natural Ways To Lower Blood Sugar
Whether you have symptoms of high blood sugar or youve been diagnosed with diabetes, you may be wondering how to lower blood sugar naturally. While blood sugar may be improved with home remedies, people with diabetes should not stop taking their medication or change their dosage without talking to their healthcare provider. But in addition to medication, you can try these natural remedies for lowering your blood sugar. Also consider the opposite, if you do not follow these healthful ways to lower blood sugar, the medication that your physician prescribes may never effectively control your blood sugars.
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Measurement Of Glycosylated Hemoglobin
Periodic Measurement of Glycated Hemoglobin. Another method to monitor the control of blood sugar in people with diabetes is through a blood test called hemoglobin A1c or glycohemoglobin .
This test can be done through a local laboratory or can be drawn at a doctor’s office, but unlike simple measurement of blood glucose levels, this cannot be done at home. The level of glycosylated hemoglobin correlates very well with a person’s recent overall blood sugar levels.
Hemoglobin A1c will tell what the diabetic’s blood sugar levels have been running for the past 2 to 3 months. If the blood sugars have generally been running high during the previous few months, the level of hemoglobin A1c will be high. If blood glucose concentrations have been running close to normal during this time, the hemoglobin A1c level will be close to values seen in normal persons.
It is an important value to monitor periodically. Studies have shown that glycohemoglobin values in the “better ranges” correlate with less incidence of diabetic complications later in life. People with type 1 diabetes will typically have hemoglobin A1c levels determined every 3 to 4 months, while people with type 2 diabetes will often require measurements less often.
Values vary from lab to lab but below is a common value system for hemoglobin A1c:
Hemoglobin A1cPoor: Greater than 9.5
How Can High Blood Sugar Levels In The Morning Be Controlled
Once you and your doctor determine how your blood sugar levels are behaving at night, he or she can advise you about the changes you need to make to better control them. Options that your doctor may discuss depend on the cause of the morning high blood sugars.
For dawn phenomenon:
- Changing the timing or type of your diabetes medications
- Eating a lighter breakfast
- Increasing your morning dose of diabetes medication
- If you take insulin, switching to an insulin pump and programming it to release additional insulin in the morning
For Somogyi effect:
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Strategies To Stabilize Blood Sugar
Getting your blood sugar to healthy levels may take trial and error, but there are steps to help you achieve it.
Having a daily routine is critical for good diabetes control,” Dr. Kassem says. “That means following your meal plan, exercising regularly, being consistent with blood sugar testing, and following up regularly with your doctor.” Tracking carbohydrates is particularly important. Big variations in carbohydrate intake from day to day can lead to fluctuations in blood sugars, she adds. For example, when you consume excess carbohydrates, the body digests them like sugar and sends them straight to the bloodstream, increasing the risk of blood sugar spikes.
Follow these specific strategies to help control blood sugar:
Exercise A regular exercise program has been shown to help manage blood sugar levels over time, and taking a varied approach to fitness is good for diabetes and health in general. Participants in a 12-week program who exercised for an hour three times a week using both aerobic and resistance training had improved diabetes management, according to research published in February 2015 in the Journal of Sports Medicine and Physical Fitness. So mix it up with strength training, aerobic workouts, and any other activities you enjoy.
Drinking Wisely Alcohol can cause an immediate rise in blood sugar and then a drop a few hours later. Its best to stick to moderate amounts and have some solid food with your beverage.
Measurement Of Blood Glucose
When we speak about measuring blood glucose levels, it can be done 2 different ways. Blood glucose can be measured randomly from a sample taken at any time .
Blood glucose can also be measured in the “fasting” state, meaning that the person has not eaten or taken in any calories in the past 8 hours .
In a person with normal insulin production and activity blood sugar levels will return to “fasting” levels within 3 hours of eating. People with diabetes may not be able to get their blood glucose down this quickly after a meal or drinking a calorie-containing drink. More about this can be found on our Diagnosing Diabetes page.
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