Managing Your Blood Sugar Levels When Exercising
Some days you might do exactly the same type of activity and eat the same foods, but your blood sugar levels may be completely different to what youd expect. This is completely normal, but we know it can be really frustrating.
Although everyone manages their diabetes differently, these tips can be a useful starting point to build your confidence and get you moving:
- if you normally check blood sugars, keep a record of what happens when youre being active and show this to your diabetes nurse or doctor
- if youre at risk of hypos, keep hypo treatments handy, as well as a snack with some carbs in e.g. a sandwich, a piece of fruit or a cereal bar
- wear your diabetes ID so people around you can help if they need to
What High Blood Sugar Feels Like
The symptoms can include:
- Breath that smells like fruit
These are symptoms of diabetic ketoacidosis . Your body burns glucose for energy. When your cells donât get enough of it, they burn fat. That produces chemicals called ketones. When these build up, your blood becomes more acid-like. This can be life-threatening if itâs not treated.
Prediabetes Weight Loss: Can It Help
If you have prediabetes, you are at risk of developing type 2 diabetes because prediabetes means that your blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. Fortunately, prediabetes can often be treated with weight loss. In this article, we will explore the relationship between prediabetes and weight loss and find out if losing weight is an effective treatment for prediabetes. We will also cover all other treatment options available to you if you have prediabetes and what causes it.
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What Affects Your Results
If you have certain conditions, like anemia or gout, or if it’s hot or humid or you’re at a high altitude, that can affect your blood sugar levels.
If you keep seeing unusual results, recalibrate your meter and check the test strips.
The chart below gives you an idea of where your blood sugar level should be throughout the day. Your ideal blood sugar range may be different from another person’s and will change throughout the day.
| Time of Test |
How Can I Check My Blood Sugar Level Without A Meter
There are ways in which you can check blood sugar level without the traditional meter method, but do note that they are not as accurate. A device called the continuous glucose monitoring pump is like an insulin pump, which can help you find patterns and trends in your sugar levels. These non-prick methods use electromagnetic waves to read glucose in the body.
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Reduce Blood Sugar Levels Naturally
The most prevalent disease these days is diabetes. 3 in 4 adults have been diagnosed with this condition according to recent statistics. While the stats are alarming, they are not surprising. It is not uncommon to hear about the diagnosis of diabetes. Ever-so-often, we hear members in our own families talking about some relative who has been diagnosed with it. Diabetes is much more common than we think it is. Not only has the prevalence increased but also the age range that is affected has lowered significantly. Type 1 diabetes or T1D was primarily prevalent in children. Due to the dysfunctional pancreas, sometimes even since birth, young infants have to face the shocking consequences of this disease. Type 2 diabetes on the other hand is considered a lifestyle disease primarily occurring in adults after the age of 35, although the global average is now shifting towards 32. Let us understand how to reduce sugar level or how to lower blood sugar. Read more about medications for diabetes
- Skipping meals, but taking your sugar medications.
High Blood Sugar Level Causes
Several types of diabetes and medical conditions are the primary cause of high blood sugar levels. Most of which are unpreventable issues but are the reason for a spike in high blood sugar. The causes for high blood sugar levels are as follows:
Causes of low blood sugar levels are very different and are as important to be aware of, as they are in fact easier to control.
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How The Body Uses Glucose
The body gets most of its glucose supply by metabolizing the carbohydrates in food. The body stores some of this glucose in the liver and muscle tissue for later use, in the form of glycogen. The liver also produces its own supply of glucose to keep blood sugars stable between meals and overnight, according to the University of California, San Francisco.
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Normally, the body maintains balanced blood sugar levels by means of an intricate, tightly controlled system. Insulin and glucagon are two of the primary hormones in this system, according to Kaiser Permanente. Insulin helps move glucose out of the blood and into the cells, which use it for fuel. This process lowers blood sugar. If blood sugar levels drop too low , the body releases glucagon, which signals the liver to release stored glucose.
People with diabetes have systems that either don’t make enough insulin or can’t use insulin effectively , per the National Institute of Diabetes and Digestive and Kidney Diseases. As a result, glucose builds up in their bloodstream, causing high blood sugar . Insufficient insulin action â and the medications used to manage it â can cause significant blood sugar fluctuations during exercise for people with diabetes.
Does Dark Chocolate Help Lower Blood Sugar
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Treatment For High Blood Sugar Levels
For those with high blood sugar levels, it is vital to keep track of your blood sugars at home on a daily basis. This can be done with a glucose meter. These test monitors are often provided to diabetic patients so that they can manage their blood sugar levels at home everyday. They are available to purchase online if you are non-diabetic but wish to check on your levels regularly for safety.
Diabetic patients can be prescribed medications to help with insulin levels when their blood sugar is high. Those with type 1 diabetes will be prescribed medication which needs to be taken several times daily. This type of diabetes has no cure but can be managed with the right medication.
Those with type 2 diabetes or gestational diabetes can treat their high blood sugar with a change in diet or exercise. A healthier balanced diet is usually advised and sometimes, insulin medication is also prescribed if the blood sugar level becomes abnormally higher than the high reading for diabetic patients.
Don’t Shortchange Your Sleep
Getting enough sleep at night is crucial for overall health and wellbeing, but especially for blood sugar control. Sure, one night of shortened or interrupted sleep may not have a detrimental effect, but don’t kid yourself that you can get away with too little shut-eye regularly without it causing an imbalance in blood sugar levels.
“It’s recommended that we snooze for seven to nine hours per night, and missing out on quality sleep can trigger stress hormones that increase blood sugar levels,” Harris-Pincus explains.
Plus, stress is unhealthy in general, and it can lead to an increase in cravings, moodiness, physical discomfort, GI distress, and higher risk of disease, among other various concerns.
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How Can I Treat Low Blood Sugar
If youve had low blood sugar without feeling or noticing symptoms , you may need to check your blood sugar more often to see if its low and treat it. Driving with low blood sugar can be dangerous, so be sure to check your blood sugar before you get behind the wheel.
Carry supplies for treating low blood sugar with you. If you feel shaky, sweaty, or very hungry or have other symptoms, check your blood sugar. Even if you dont have symptoms but think you may have low blood sugar, check it. If your blood sugar is lower than 70 mg/dL, do one of the following immediately:
- Take four glucose tablets.
- Drink four ounces of fruit juice.
- Drink four ounces of regular soda, not diet soda.
- Eat four pieces of hard candy.
Wait for 15 minutes and then check your blood sugar again. Do one of the above treatments again until your blood sugar is 70 mg/dL or above and eat a snack if your next meal is an hour or more away. If you have problems with low blood sugar, ask your doctor if your treatment plan needs to be changed.
Complications Of High And Low Blood Sugar Levels
If you dont get treatment, high blood sugar levels can lead to long-term complications, including:
Before checking your blood glucose levels, make sure that you have:
- a finger-stick device to prick your finger, such as a lancet
- an alcohol swab to sterilize the puncture site
- a blood glucose monitor
- a bandage if bleeding continues beyond a few drops
Also, depending on the type of test youre taking, you may need to adjust your meal schedule or time it around your meal, depending on your doctors instructions.
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The 17 Best Foods To Lower Your Blood Sugar
For people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is a major part of maintaining healthy blood sugar levels.
Although factors like body weight, activity, stress, and genetics also play a role in blood sugar maintenance, following a healthy diet is critical for blood sugar control .
While some foods, including items high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar control while promoting overall health (
How To Calculate Your Blood Sugar Level: The Complete Guide
To get an accurate reading of your blood sugar level, the best and most effective method is using a glucose meter. This will involve a small prick in your finger so receive a blood sample. The strip is then inserted into the meter and tested.
You may be wondering what your reading should be. There is no normal reading, an ideal reading differs from person to person. Everyone will get different readings at different times of the day. However, there is a rough range to determining a low, normal and high blood sugar level. Blood sugar level is read in mmol/L, which stands for millimoles per liter. Here is a guide as to what an ideal reading is for each diabetic type and non-diabetic patients:
| Child | |
| 4 5.9 mmol/L< 7.8 mmol/L | 4 5.9 mmol/L< 7.8 mmol/L |
It is advised to check it regularly if you are concerned, show regular symptoms or have diabetes. You should check before meals, exercise, before bedtime and after driving. Everyone is different so it is best to ask your doctor if you are unsure how many times and when you should check your blood sugar levels.
Research shows that over 50% who try to estimate their blood sugar level reading are incorrect. This may be due to over underlying medical conditions that did not know they had or poor lack of judgement. Therefore, this suggests it is very important to test at home to check in on your levels regularly to avoid any unnecessary future complications.
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Natural Remedies To Lower Blood Sugar That Need More Evidence
Asterino-McGeean says to be careful about natural remedies promising to lower blood sugar. Unfortunately, when you read into a lot of them, theres no research backing their effectiveness and safety, she notes. Plus, it can be dangerous to take supplements or herbals said to lower sugar when youre on diabetes medications. Talk to your provider before starting any medications or natural remedies to be safe.
How To Improve Blood Test Results
Identifying the foods or meals that regularly spike your blood sugar too high, too fast, or too long can help you to individualize your diet for longevity.
After a few weeks of testing your blood sugar levels after eating various types of food, you should have a clear record of how your body responds.
A balanced blood sugar results in a greater sense of wellbeing, having more energy, preventing the afternoon crash and feeling hangry , and getting a better nights rest.
Heres what It feels like to have normal blood sugar:
- No extreme hunger between meals
- No sleepiness after meals or mid-day
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The Blood Sugar Level Regulation Mechanism
When you eat rice, bread, or any other typical food high in carbohydrates, it is digested by the stomach and small intestine, where it is absorbed into the blood as glucose. Figure 1 shows how it is absorbed into the body.
When glucose enters the bloodstream, insulin facilitates its uptake into the bodys cells. When an excess of glucose is ingested, insulin over secretion occurs. Insulin increases the biosynthesis of fat and suppresses its breakdown. Thus, it becomes easier for fat to accumulate in body tissues.
Blood sugar level will not drop if the sugar in the blood is not properly processed due to, for example, too little insulin being secreted, or resistance to the action of insulin. If blood sugar levels have not decreased several hours after eating on a regular basis, this indicates a susceptibility to diabetes. To avoid this and stay healthy, we should eat types of foods that will not cause a sudden, extreme rise in blood sugar levels.
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What is a healthy blood sugar level
- Fasting blood sugar level 99mg/dL
- Postprandial blood sugar level 7.8mmol/L
Stick To Your Medication And Insulin Regimen
Skipping a dose of medication or insulin can be harmful to your body and increase your blood sugar levels.
Its important to stick to your treatment plan and follow your doctors instructions for taking your medication.
Summary
Healthful lifestyle habits can help people manage their blood sugar levels over the long term, such as eating a balanced diet, getting regular exercise, staying hydrated, and getting good sleep.
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Take Any Missed Doses Of Medications
If you are diabetic, insulin may not be the only medication you take for your diabetes. When you miss taking any of these other medications, this can cause your blood sugar levels to rise.
Take your missed medication immediately although be careful not to take it too close to when you are scheduled for another dose.
Please talk to your doctor or healthcare provider if you are uncertain about when to take the missed dose as too much of certain medicines can cause adverse reactions.
Responding To High Or Low Blood Sugar Levels
As you learn more about living with diabetes and monitoring your blood sugar levels, youll experience times when your blood sugar levels are too high or too low. But dont panic over these results, Aloi says. The complications of diabetes are caused by poor blood sugar control over the long term typically not by the occasional short-lived elevations in your blood sugar levels. Still, it’s important to be aware of the long-term effects of blood sugar thats too high or too low , and how its treated.
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What Is Diabetic Ketoacidosis
If you think you may have low blood sugar, check it even if you dont have symptoms.
When too many ketones are produced too fast, they can build up in your body and cause diabetic ketoacidosis, or DKA. DKA is very serious and can cause a coma or even death. Common symptoms of DKA include:
- Fast, deep breathing.
- Nausea and vomiting.
If you think you may have DKA, test your urine for ketones. Follow the test kit directions, checking the color of the test strip against the color chart in the kit to see your ketone level. If your ketones are high, . DKA requires treatment in a hospital.
DKA happens most in people with type 1 diabetes and is sometimes the first sign of type 1 in people who havent yet been diagnosed. People with type 2 diabetes can also develop DKA, but its less common.