How To Control Diabetes: 10 Tips To Maintain Blood Sugar Level
- NDTV Food
- Diet plays a major role in keeping a control on the blood sugar level
- Being overweight causes insulin resistance
- Muscle movement results in the utilization of insulin
If you have been diagnosed with diabetes and looking for all sorts of ways to keep a check on your blood sugar level,
Eat More Fruit And Veg
We know eating fruit and veg is good for you. Its always a good thing aim to eat more at meal times and have them as snacks if youre hungry. This can help you get the vitamins, minerals and fibre your body needs every day to help keep you healthy.
You might be wondering about fruit and if you should avoid it because its sugary? The answer is no. Whole fruit is good for everyone and if you have diabetes, its no different. Fruits do contain sugar, but its natural sugar. This is different to the added sugar that are in things like chocolate, biscuits and cakes.
Products like fruit juices also count as added sugar, so go for whole fruit instead. This can be fresh, frozen, dried or tinned . And its best to eat it throughout the day instead of one bigger portion in one go.
How To Control Your Blood Sugar Level Naturally
High blood sugar levels are one of most common health issue these days. This is the problem which is deteriorating the health of mankind. One cant take this health issue lightly because the increased sugar levels in the body lead to various health hazards. Hyperglycemia is the term used for the increased blood sugar levels. Signs and symptoms of increased blood sugar may include fatigue, increased urination, weight loss, excessive thirst, and blurred vision. Ongoing hyperglycemia may cause. How to control your blood sugar level naturally with Perfect Home Remedies as details mention below.
- Slow-healing wounds, cuts and sores.
- Worst vision or complete vision loss.
- Stomach and intestinal problems like chronic constipation diarrhea
- Nerve damage which may cause painful cold or insensitive feet.
- Erectile dysfunction.
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What Else Can I Do To Help Manage My Blood Sugar Levels
Eating a healthy diet with plenty of fruit and vegetables, maintaining a healthy weight, and getting regular physical activity can all help. Other tips include:
- Keep track of your blood sugar levels to see what makes them go up or down.
- Eat at regular times, and dont skip meals.
- Choose foods lower in calories, saturated fat, trans fat, sugar, and salt.
- Track your food, drink, and physical activity.
- Drink water instead of juice or soda.
- Limit alcoholic drinks.
- For a sweet treat, choose fruit.
- Control your food portions .
Sugar Sometimes Gets A Bad Rap But Its Not Always Bad
Blood sugaror blood glucoseis an important number when it comes to diabetes management.
Many foods break down into blood sugar, which is used for energy to fuel our brain, heart and muscles. Blood sugar either comes from the food we eat or is made by the liver, and is found in the blood stream and inside the cells .
If you’re struggling to manage your blood sugar levels, youre not alone.
The good news is, with the latest tools and strategies, you can take steps to manage your blood sugar, prevent serious complications and thrive.
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Diabetes Medication And Heart Attacks
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Using Insulin To Control Your Blood Sugar
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How Do You Feel When Your Blood Sugar Is Too High
Whether you are at risk for diabetes mellitus or already have it, its essential to listen to your body for signs of high blood sugar. The following symptoms can indicate that your blood sugar is higher than normal, a condition called hyperglycemia:
- Headache
- Hunger
- Trouble thinking or concentrating
Its important to monitor your blood sugar because severely elevated blood sugar levels can lead to a life-threatening medical emergency and result in coma or other dangerous conditions. Elevated blood sugars over years can cause long-term effects such as poor wound healing, nerve, blood cell, and kidney damage, heart disease, stroke, and vision problems.
Keep in mind that, in many cases, low blood sugar follows an episode of high blood sugar, says M. Kara, MD, the founder of KaraMD. Repeat episodes are sometimes considered a precursor to diabetes.
Those with prediabetes may be prescribed medication to keep blood sugar levels in check. There are also ways to lower your blood sugar naturally. Keeping your blood glucose levels in the healthy range decreases your risk of diabetes complications. Those with Type 1 diabetes will need insulin regardless of their good habits.
What Can Make My Blood Sugar Fall
Hypoglycemia is the technical term for low blood sugar . Its when your blood sugar levels have fallen low enough that you need to take action to bring them back to your target range. Here are a few of the causes:
- Not enough food, like a meal or snack with fewer carbohydrates than usual, or missing a meal or snack
- Alcohol, especially on an empty stomach
- Too much insulin or oral diabetes medications
- Side effects from other medications
- More physical activity or exercise than usual
Dont worry: There are things you can do to avoid lows. Be sure to learn the symptoms, and how to treat them when you get them.
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Eat Less Sugar/refined Carbohydrates
The best way to keep blood sugar levels down without medication is to eat less sugar. The less sugar you consume, the smaller the metabolic response will bekeeping your pancreas and insulin levels healthy. You can cut back on sugars by limiting your intake of processed foods, sauces, fruit juices, candy, and soda, and paying attention to nutrition labels.
In turn, boosting your intake of fruits and veggies can have major benefits. Instead of sauces, opt for sugar-free seasonings and rubs, and try to drink water in place of other beverages. All of this can have immediate benefits for lower blood sugar.
How To Prevent Hyperglycaemia
There are simple ways to reduce your risk of severe or prolonged hyperglycaemia:
- Be careful what you eat be particularly aware of how snacking and eating sugary foods or carbohydrates can affect your blood sugar level.
- Stick to your treatment plan remember to take your insulin or other diabetes medications as recommended by your care team.
- Be as active as possible getting regular exercise can help stop your blood sugar level rising, but you should check with your doctor first if you’re taking diabetes medication, as some medicines can lead to hypoglycaemia if you exercise too much.
- Take extra care when you’re ill your care team can provide you with some “sick day rules” that outline what you can do to keep your blood sugar level under control during an illness.
- Monitor your blood sugar level your care team may suggest using a device to check your level at home so you can spot an increase early and take steps to stop it.
Page last reviewed: 08 August 2018 Next review due: 08 August 2021
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Add More Resistant Starch To Your Plate
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Resistant starch found in some potatoes and beans bypasses the small intestine and ferments in the large intestine, which means it doesnt raise glucose levels and promotes the growth of good bacteria in the body, according to Johns Hopkins Medicine. Its a fiber-filled starch and helps with glycemic control, says Joelle Malinowski, RD, a certified diabetes care and education specialist with Ellis Medicine in Schenectady, New York. And the effect will last through your next meal, Weisenberger says. Its called the second-meal effect, she says.
Interestingly, resistant starch can change with heat, and some foods, like rice, are higher in resistant starch when cooked and cooled than when cooked and served warm, according to Johns Hopkins Medicine.
Resistant starches are also found in:
Just be sure to keep carb count in mind when incorporating foods with resistant starch into your diet.
Keep An Eye On Your Carb Intake
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Paying attention to carbohydrates is important for people with type 2 diabetes. Carbs are what cause your blood sugars to potentially fluctuate, Crandall Snyder says.
How many carbs per meal is ideal? Its tailored to each individual, says Weisenberger. How much you exercise, your weight, and your age can all affect how long sugars stay in your system, according to the CDC. A typical starting point for people with diabetes is to limit carb intake to 200 to 245 grams per day, which amounts to about one-half of your daily calories coming from carbs, according to the CDC. From there, make adjustments according to your blood glucose readings or as recommended by a dietitian, Crandall Snyder says.
And keep in mind that carbs arent only found in the usual culprits, like bread, potatoes, and pasta. They are also in fruits, vegetables, sweets, and dairy, so you have to take all of those into consideration as well, Crandall Snyder says.
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Eat More Protein And Fiber
Protein and fiber help slow down glucose absorption, and prevent big spikes and crashes< sup> 7< /sup> . You can also consider eating these foods before your carbs at meals to minimize how fast or high your blood sugar rises.
< p class=”pro-tip”> Tip: Think eggs, fish, poultry for protein and plenty of produce, whole grains, and legumes for fiber.< /p>
Get Your Minerals And Vitamins From Foods
Theres no evidence that mineral and vitamin supplements help you manage your diabetes. So, unless youve been told to take something by your healthcare team, like folic acid for pregnancy, you dont need to take supplements.
Its better to get your essential nutrients by eating a mixture of different foods. This is because some supplements can affect your medications or make some diabetes complications worse, like kidney disease.
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Techniques To Manage Your Blood Sugar In The Morning
Based on your glucose levels and trends, there are a few things you can do to manage your glucose levels so they dont run high in the morning. Some of these strategies focus on adjusting medications to better suit your needs. Other strategies include adjusting your exercise routine, as well as what and when you are eating before bed.
If your glucose levels are in range before bed, they may rise throughout the night without enough insulin. This can be especially true for people who take long-acting insulin in the morning, since it may be wearing off before your next dose.
Consider changing the time of day when you take your long-acting insulin. You may also benefit from switching to either twice-daily basal insulin or ultra-long-acting insulin, or from starting on an insulin pump. Read our article, Are You on the Right Kind of Insulin, to learn more.
Check your blood glucose during the night between 3 am and 8 am. If you are running high during these hours, you may be experiencing the dawn phenomenon.
Talk with your healthcare team about finding the best nighttime insulin regimen for you. If you take basal insulin, you may need to delay the timing of your dose to as close to bedtime as possible. Another option is to try an insulin pump or automated insulin delivery system. AID systems will automatically adjust your basal insulin doses throughout the night to help keep your glucose levels stable.
How Can I Help Manage My Childs Blood Sugar Levels
Getting blood sugars in the healthy range can be a challenge at first. But in time, you and your child will take charge of diabetes together.
Here are some tips:
- Learn as much as you can about diabetes and your childs care plan. You can ask the care team anything. They want to help you and are eager to answer your questions.
- Test your childs blood and give medicines. Check blood sugar levels often. Make sure your child takes insulin or other diabetes medicines as prescribed.
- Follow the meal plan. Offer meals and snacks that fit into your child’s meal plan, with an overall focus on giving lots of healthy choices.
- Promote exercise and movement. Encourage your child to have regular physical activity.
- Get regular checkups. Make sure your child gets regular checkups with the care team.
Creating healthy habits and routines with your child will help keep their diabetes in check. The effort you put in will help keep your child healthy.
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What Is The Best Snack For Low Blood Sugar
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Eat Less Red And Processed Meat
If youre cutting down on carbs, you might start to have bigger portions of meat to fill you up. But its not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers.
Try swapping red and processed meat for these:
- pulses such as beans and lentils
- eggs
- poultry like chicken and turkey
- unsalted nuts
Beans, peas and lentils are also very high in fibre and dont affect your blood glucose levels too much making them a great swap for processed and red meat and keeping you feeling full. Most of us know that fish is good for us, but oily fish like salmon and mackerel are even better. These are rich in something called omega-3 oil, which helps protect your heart. Try and aim to eat two portions of oily fish a week.
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