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 .
What Causes A Low Blood Sugar Level
In people with diabetes, the main causes of a low blood sugar level are:
- the effects of medicine especially taking too much insulin, medicines called sulfonylureas , medicines called glinides , or some antiviral medicines to treat hepatitis C
- skipping or delaying a meal
- not eating enough carbohydrate foods in your last meal, such as bread, cereals, pasta, potatoes and fruit
- exercise, especially if it’s intense or unplanned
- drinking alcohol
Sometimes there’s no obvious reason why a low blood sugar level happens.
Very occasionally, it can happen in people who do not have diabetes.
The Bottom Line: Take A Whole
No single food, supplement, or workout session is going to be the magic bullet. To maintain a healthy blood sugar level , start eating a minimally processed diet that contains fiber, protein, healthy fats, and high-quality carbohydrates get regular exercise make sure you’re hydrated and well-rested play around with meal composition and experiment with research-backed superfoods and supplements.
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.
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Take A Shot Of Apple Cider Vinegar
Swigging apple cider vinegar might not sound appealing, but it could help keep your blood sugar in balance if taken before you eat. Some research has found that consuming ACV reduced post-meal blood sugar levels by about half in healthy patients. The theory is that acetic acid, a component of the vinegar, slows down the conversion of carbohydrates into sugar in the bloodstream. Pro tip: Mix a tablespoon or two into a glass of watertaking it straight will burn!
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.
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Check Your Blood Glucose Levels
For many people with diabetes, checking their blood glucose level each day is an important way to manage their diabetes. Monitoring your blood glucose level is most important if you take insulin. The results of blood glucose monitoring can help you make decisions about food, physical activity, and medicines.
The most common way to check your blood glucose level at home is with a blood glucose meter. You get a drop of blood by pricking the side of your fingertip with a lancet. Then you apply the blood to a test strip. The meter will show you how much glucose is in your blood at the moment.
Ask your health care team how often you should check your blood glucose levels. Make sure to keep a record of your blood glucose self-checks. You can print copies of this glucose self-check chart . Take these records with you when you visit your health care team.
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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Most Of The American Population Are Becoming Prediabetic And Diabetic
You can actually convert protein and even fat into sugar. This also means you dont need carbohydrates to get the normal blood sugar ratio. An average American consumes 31 teaspoons of sugar daily. Thats 130-140 pounds of sugar a year, and in an average lifetime, its a lot of sugar.
This is why most of the population is becoming prediabetic and diabetic. The problem is they dont know they are already diabetic or prediabetic because its not showing up in the blood glucose test or blood sugar test. It wont show up because it starts small and gets worst. And usually, people with diabetes dont know if they have the condition immediately.
What Is The Future Of Blood Sugar Testing
Even though you can monitor blood sugar level with glucometers and CGMs, the future might provide additional ways to manage your diabetes.
- Multiple waves: Researchers have been studying and experimenting with new technologies. For example, some adults with type 2 diabetes in Europe have access to a device that can measure blood sugar using ultrasonic, electromagnet, and thermal waves.
- Radio waves: Other advances on the horizon involve using radio waves to measure blood sugar .
- Tears: Additionally, some researchers are working on a sensor to monitor blood sugar under the lower eyelid . It works by measuring the sugar level of tear fluid.
- Contacts and lasers: Other future technologies might possibly include using a smart contact lens to measure blood sugar, as well as laser technology.
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What Causes High Morning Blood Sugars
Two main culprits prompt morning highs: the dawn phenomenon and waning insulin. A third, much rarer cause, known as the Somogyi effect, may also be to blame.
The occasional morning high will have little impact on your A1C, a measure of your average blood sugar levels over time that indicates how well managed your diabetes is. But if those highs become consistent, they could push your A1C up into dangerous territory.
Eat The Right Carbohydrates
The two main kinds of carbohydrates simple and complex affect blood sugar levels differently.
Simple carbohydrates are mainly made up of one kind of sugar. They are found in foods, such as white bread, pasta, and candy. The body breaks these carbohydrates down into sugar very quickly, which causes blood sugar levels to rise rapidly.
Complex carbohydrates are made up of three or more sugars that are linked together. Because the chemical makeup of these kinds of carbohydrates is complicated, it takes the body longer to break them down.
As a result, sugar is released into the body more gradually, meaning that blood sugar levels do not rapidly rise after eating them. Examples of complex carbohydrates include whole grain oats and sweet potatoes.
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How To Check Blood Sugar Without A Meter
Diabetes is a chronic condition where the body either doesnt make enough insulin or doesnt use insulin properly or both. This can lead to a higher than normal blood sugar level.
Uncontrolled blood sugar levels can lead to complications, such as:
- heart disease
- nerve damage
For these reasons, its important to monitor your blood sugar if you have diabetes.
Prior to using meters, people with diabetes would monitor their blood sugar by testing their urine. This method, however, wasnt as accurate, nor did it provide real-time results.
If you self-test your blood sugar several times a day using a glucometer, or meter, it requires that you prick your finger to draw blood to test. Due to the discomfort of this method, you might look for a way to monitor your level without this tool.
If finger pricks are very bothersome for you, dont worry theres hope. Advances in blood sugar monitoring technology could mean no more finger pricks in the future.
If you have diabetes, there are several portable devices you can use to check your blood sugar level and not all of them require a finger prick.
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How To Lower Blood Sugar Immediately
Michael Menna, DO, is a board-certified, active attending emergency medicine physician at White Plains Hospital in White Plains, New York.
If you have high blood sugar, a condition also known as hyperglycemia, theres too much sugar in your blood and not enough insulin in your body to lower it. In people with diabetes, hyperglycemia can be caused by things like eating too many carbohydrates, lack of physical activity, stress from an illness or infection, nondiabetes medications , or skipping or not taking enough glucose-lowering medication.
Hyperglycemia requires immediate treatment to prevent serious complications, including nerve, tissue, and organ damage diabetic ketoacidosis and hyperglycemic hyperosmolar syndrome . While taking rapid-acting insulin is the quickest way to lower your blood sugar, there are other ways like exercising and staying hydrated that can help. In cases of an emergency, contact your healthcare provider immediately.
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Signs Of High/low Blood Sugar
Even without measuring your blood sugar levels, there are certain clues that things might not be normal. How do you know if youre not successfully managing your blood sugar levels throughout the day? Common signs and symptoms not to ignore that can signify diabetes and fluctuating blood sugar levels include:
Normal Blood Sugar Takeaways
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Jillian Kubala is a Registered Dietitian based in Westhampton, NY. Jillian holds a masters degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science. Aside from writing for Healthline Nutrition, she runs a private practice based on the east end of Long Island, NY, where she helps her clients achieve optimal wellness through nutritional and lifestyle changes. Jillian practices what she preaches, spending her free time tending to her small farm that includes vegetable and flower gardens and a flock of chickens. Reach out to her through her website or on .
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What Foods Should I Limit To Control My Blood Sugar
To keep your blood sugar under control, you may need to cut back on foods and drinks that are high in carbs. This doesn’t mean that you can never enjoy them. But you will need to have them less often or in smaller amounts.
The high-carb foods and drinks you should limit include:
- Sugary foods, such as candy, cookies, cake, ice cream, sweetened cereals, and canned fruits with added sugar
- Drinks with added sugars, such as juice, regular soda, and regular sports or energy drinks
- White rice, tortillas, breads and pasta – especially those made with white flour
- Starchy vegetables, such as white potatoes, corn, and peas
You may also need to limit how much alcohol you drink, as well as how much fat and salt you eat.
How To Lower Morning Blood Sugar Without Medication
Dr. Danielle Weiss is the founder of the Center for Hormonal Health and Well-Being, a personalized, proactive, patient-centered medical practice with a unique focus on integrative endocrinology. She enjoys giving lectures and writing articles for both the lay public and medical audiences.
Diabetes is a chronic disease where the level of glucose in the blood is too high . People with this condition often worry about high blood sugar levels in the morning. This is so common that it has a name: the dawn phenomenon. As our body prepares to wake up in the morning, it releases a surge of hormones, which can work against insulin and cause blood sugar level to rise. Also called the dawn effect, this can affect anyone and isn’t usually a problem because the body naturally produces insulin to correct it, but the bodies of people with diabetes may not be able to respond the same way. This results in consistently high blood sugar levels in the morning.
It is possible to lower your blood sugar level without medications through lifestyle and dietary changes. If simple lifestyle changes don’t work, people with diabetes should consult with their healthcare provider to determine the best approach to lower their blood sugar level in the morning.
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How Do The Foods I Eat Affect My Blood Sugar Levels
The sugar in your blood comes from certain foods called carbohydrates, or “carbs.” Foods that are high in carbs include candy and sweets, sodas, breads, tortillas, and white rice. The more carbs you eat, the higher your blood sugar level will be.
Whether you have type 1 or type 2 diabetes, making the right food choices is an important way to keep your blood sugar at a healthy level. When you control your blood sugar, you lower your chance of having serious health problems from diabetes, such as vision loss and heart problems.
And if you have prediabetes or are at risk for diabetes, eating foods that keep your blood sugar levels healthy may help prevent type 2 diabetes later on.
What Causes High Blood Sugar Levels In The Morning
Commonly known reasons why your blood sugar may be high in the morning include high-carb bedtime snacks and not enough diabetes medications.
Yet two lesser-known reasons may be causing your morning blood sugar woes: the dawn phenomenon and the Somogyi effect. These causes of high morning blood sugar levels are a result of body changes and reactions that happen while you are sleeping.
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Recommended Blood Sugar Targets
For people with type 1 diabetes, the American Diabetes Association recommends that blood sugar targets be based on a person’s needs and goals. Talk to your doctor and diabetes educator about these goals. A general guideline is:
Before meals, your blood sugar should be:
- From 90 to 130 mg/dL for adults
- From 90 to 130 mg/dL for children, 13 to 19 years old
- From 90 to 180 mg/dL for children, 6 to 12 years old
- From 100 to 180 mg/dL for children under 6 years old
After meals , your blood sugar should be:
- Less than 180 mg/dL for adults
At bedtime, your blood sugar should be:
- From 90 to 150 mg/dL for adults
- From 90 to 150 mg/dL for children, 13 to 19 years old
- From 100 to 180 mg/dL for children, 6 to 12 years old
- From 110 to 200 mg/dL for children under 6 years old
For people with type 2 diabetes, the American Diabetes Association also recommends that blood sugar targets be individualized. Talk to your doctor and diabetes educator about your goals.
In general, before meals, your blood sugar should be:
- From 70 to 130 mg/dL for adults
After meals , your blood sugar should be:
- Less than 180 mg/dL for adults
Can A Keto Diet Manage Or Reverse Diabetes
A growing body of research appears to suggest that low-carb, high-fat ketogenic diets can actually Be effective for improving glycemic and reducing medications in patients with type 2 diabetes.
So, what is Keto and how does it work?
On a ketogenic diet, 5 percent of your calories come from carbs, 15 percent from protein and 70 percent from fat. By restricting carbs and increasing fats, people are able to manage their blood sugar levels and keep insulin low.
Whats more, when insulin is kept low, it allows the body to move into a state of nutritional ketosis, which allows the body to burn fat, rather than carbs, for fuel. Much of this fat fuel comes from the passive fat stores in the body. This is why Keto is promoted as a safe way to lose weight.
Therefore, in addition to stabilizing blood sugar and insulin levels, Keto also helps people reach a healthier weight, which in turn, helps to reverse prediabetes and even better manage diabetes.
Virta Health, a research team that uses well-formulated ketogenic diets, has been able to help many individuals reverse their type 2 diabetes. To be even more exact, 94 percent of insulin users were able to reduce their medications or eliminate them altogether after just one year following the Virta protocol.
60 percent of their patients were able to completely reverse their type 2 diabetes after just one year.
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