Wednesday, June 19, 2024

How To Lower Blood Sugar Spike

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Why Is It Important To Reduce The Size And Duration Of These Spikes

Avoiding Blood Sugar Spikes ~ 5 Tips!

Reducing these spikes may help you to increase the amount of time you spend in your target blood sugar range , which will have a positive impact on your future health. You should consult your healthcare team to understand the best target range for you, as this will differ from person to person. However, the International Society for Paediatric and Adolescent Diabetes recommends a target of 5.0-10.0 mmol/L .

Symptoms of a high blood sugar level also vary in individuals, but they may cause you to feel thirsty, tired, stressed and need to go to the toilet a lot. In the short term, by avoiding prolonged high blood sugar readings after eating, you should also reduce the occurrence of these symptoms and improve your energy, cognitive and athletic ability and overall mood.

Why Should You Be Concerned About A High Blood Glucose Level

Although blood glucose spikes are only momentary after a meal, a series of spikes over time can elevate your glycosylated hemoglobin, or HbA1c, level, which has been linked to an increased risk of protracted diabetic issues.

Your HbA1c results of the test represent your typical blood glucose level at all times of day over the previous two to three months, with the most recent days having a more significant impact on the outcome than the earlier days.

It is believed that post-meal blood glucose readings have a more substantial impact on HbA1c than pre-meal readings in patients with an HbA1c below 7.5 percent. To put it another way, decreasing your pre-meal blood sugar levels will only get you as of now. You should also pay close attention to your after-meal statistics if you want your HbA1c level to be as close to normal as achievable.

The long-term consequences of high blood glucose levels post meals have been thoroughly researched and should be prevented. Significant increases have been demonstrated to cause an increased incidence of kidney failure in individuals with type 1 diabetes and hasten the development of preexisting retinopathy, one of the most common visual ailments linked with diabetes. After meals, high blood glucose levels are a risk factor for coronary heart diseases in individuals with type 2 diabetes. Post-meal increases and glucose fluctuation have recently been linked to decreased cognitive ability and a higher risk of Alzheimers disease.

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!

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Which Foods Help Stabilize Blood Sugar

Here are the best things to chow down on if you want to help manage your blood sugar levels. And if you are eating carbohydrates and protein, pairing these foods with them can help combat any serious spikes.

Avocado

“Since fats have a much smaller impact on blood sugar compared to carbohydrates and protein, they’re a great option to incorporate daily,” she says. In addition to their minimal impact on blood sugar, healthy fats are also essential for overall health, including hormone and brain health too, she adds. Plus, avocados have the added benefits of packing fiber, which has a beneficial effect on blood sugar, and tons of micronutrients to fill you up, slow digestion and beat bloating.

Get the Recipe: Chipotle-Cheddar Broiled Avocado Halves

Eggs

This breakfast superfood contains healthy fats and protein, both of which contribute to satiety and decreased cravings to fight those daytime munchies. “Eggs are naturally free from carbs, meaning they’re a great option to eat if you have diabetes,” she says. And lowering carb intake at breakfast might be beneficial for heart health.

Garlic

Garlic is a super-nutritious veggie that’s rarely talked about. “There’s some research that shows that garlic may help decrease fasting blood sugar,” says Presicci. “It’s also rich in antioxidants, vitamin C, manganese and can help your body naturally detox,” she adds. Include it as a seasoning for meals and snacks, like with chicken breast, in a stir-fry or in a tasty dip for crudités.

Cacao

Maintain A Healthy Weight

Glycemic Index Foods

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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Easy Ways To Lower Blood Sugar Levels Naturally

High blood sugar, also known as hyperglycemia, is associated with diabetes and prediabetes. Prediabetes is when your blood sugar is high, but not high enough to be classified as diabetes.

Your body usually manages your blood sugar levels by producing insulin, a hormone that allows your cells to use the circulating sugar in your blood. As such, insulin is the most important regulator of blood sugar levels .

However, multiple factors can impair blood sugar management and lead to hyperglycemia.

Internal causes for high blood sugar include when your liver produces too much glucose, your body makes too little insulin, or your body cant effectively use insulin. The latter is known as insulin resistance (

2 ).

The Centers for Disease Control and Prevention reports that 13% of U.S. adults live with diabetes and that another 34.5% have prediabetes. This means that close to 50% of all U.S. adults have diabetes or prediabetes .

Blood sugar management is especially important for people with diabetes, as chronically high blood sugar levels can lead to limb and life threatening complications (

Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.

Exercise also helps your muscles use blood sugar for energy and muscle contraction .

Whats more, researchers recommend doing so-called exercise snacks to lower blood sugar and prevent the damage that sitting all day can do .

Are You Eating The Right Foods But In The Wrong Form

Rolled oats have a lower glycemic index than instant oats , which are oats with thinner flakes. And instant oats have a lower glycemic index than powdered oats .

If all three are made from oats, why do they cause different blood sugar responses?

The physical form of food determines both fat and carbohydrate absorption. The rapid absorption of carbohydrates can trigger a sequence of hormonal and metabolic changes that increase hunger .

In one study, participants who ate instant oatmeal ate 53% more over the next five hours compared to eating the same number of calories of steal-cut oatmeal.

Some breakfast cereals are even worse, with a glycemic index in the 80s or 90s . The new methods used to make breakfast cereals speed up starch digestion and absorption. This process causes an exaggerated blood sugar response, regardless of the sugar content.

For example, shredded wheat and spaghetti are both made from wheat, but shredded wheat has twice the glycemic index.

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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.

Take Your Insulin As Prescribed

How to Avoid Blood Sugar Spikes after Meal | 7 Easy Tips

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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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.

Foods Minerals & Spices That May Help Control Blood Sugar

When it comes to managing blood sugar, the types of foods and drinks you consume plus what you sprinkle on top to add zest and a pop of color can help to stabilize your glucose.

Higher doses of spices are available in pill form. Check with your doctor before taking any supplements, and for advice on specific dosage recommendations.

Here are some foods, spices, and minerals that may help you control blood sugar:

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How To Avoid High Blood Sugar Spikes After Meals

Highly processed and refined foods quickly raise blood sugar levels after they are eaten. This means fast food, most packaged foods, foods made with white flour and white rice, white bread, foods with artificial sweeteners, foods with high fructose corn syrup and preservatives, sugar-heavy drinks you get the idea.

When blood sugar levels spike as a result of a processed meal, so do insulin levels and oxidative or free radical stress on the arteries. Several of these high spikes throughout the day, day after day, are a major offender when it comes to increased risk for Type 2 Diabetes and cardiovascular health concerns.

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Make An Effort To Get Better Sleep

What Is A Normal Blood Sugar Spike After Eating ...

Ever wondered why the blueberry crumb muffins in the coffee shop look even more irresistible when youâre shuffling on three hours of sleep? Poor sleep can affect glucose levels21, insulin sensitivity22, and the hormones that control appetite.

When you donât get enough shut-eye, your cravings and desire to eat now can go into overdrive. Thatâs because leptin reduces and ghrelin increases23, signaling to your brain that you have to eat that blueberry crumb muffin⦠maybe even two of them before you feel satisfied.

You might find it easier to choose the sous-vide egg bites over the tender, berry-studded cake-with-no-icing when youâre well-rested. Even partial sleep loss may increase the risk of weight gain and obesity24, one sugary muffin at a time.

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Preventing Low Blood Sugar Levels

Here are some other tips to help you avoid low blood sugar levels:

  • Eat all your meals and snacks on time and try not to skip any.
  • Take the right amount of insulin.
  • If you exercise longer or harder than usual, have an extra snack.
  • Don’t take a hot bath or shower right after an insulin shot.
  • Stick to your diabetes management plan.
  • Check your blood sugar levels regularly, so you can tell if your blood sugars are running too low and your treatment plan needs adjustment.
  • Carry something containing sugar with you at all times and take it right away if you have symptoms. Don’t wait to see if the symptoms will go away they may get worse!

Alcohol and drugs can cause major problems with your blood sugar levels, so avoiding them is another way to prevent diabetes problems. Drinking can be particularly dangerous even deadly for people with diabetes because it messes up the body’s ability to keep blood glucose in a normal range. This can cause a very rapid drop in blood glucose in people with diabetes. Drug or alcohol use is also dangerous because it may affect someone’s ability to sense low blood sugar levels.

Learning how to recognize the signs of low blood sugar levels and get them back to normal is an important part of caring for diabetes. Keeping track of your blood sugar levels and recording lows when they occur will help you and your diabetes health care team keep your blood sugar levels in a healthy range.

Absorb Less Sugar By Eating More Fiber

If you increase your fiber intake you also decrease your sugar intake even eating the same amount of sugar. Fiber adds bulk without sugar or calories.

For example:

Cold-pressed apple juice is basically apples minus fiber. In seconds, you can drink enough juice to get the same amount of sugar in five cups of apple slices.

Without the fiber, apple juice is absorbed as soon as it hits your intestines and spikes your blood sugar. Meanwhile, the trapped sugar in the apple slices is absorbed slowly. Nutrients are absorbed when they have contact with the side of your intestines.

Because fiber never absorbs, it can carry or eliminate calories, fats, or sugars through digestion.

What diabetes diet makes the problem worse?

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Is Hyperglycaemia Serious

The aim of diabetes treatment is to keep blood sugar levels as near to normal as possible. But if you have diabetes, no matter how careful you are, you’re likely to experience hyperglycaemia at some point.

It’s important to be able to recognise and treat hyperglycaemia, as it can lead to serious health problems if left untreated.

Occasional mild episodes aren’t usually a cause for concern and can be treated quite easily or may return to normal on their own. However, hyperglycaemia can be potentially dangerous if blood sugar levels become very high or stay high for long periods.

Very high blood sugar levels can cause life-threatening complications, such as:

  • diabetic ketoacidosis a condition caused by the body needing to break down fat as a source of energy, which can lead to a diabetic coma this tends to affect people with type 1 diabetes
  • hyperosmolar hyperglycaemic state severe dehydration caused by the body trying to get rid of excess sugar this tends to affect people with type 2 diabetes

Regularly having high blood sugar levels for long periods of time can result in permanent damage to parts of the body such as the eyes, nerves, kidneys and blood vessels.

If you experience hyperglycaemia regularly, speak to your doctor or diabetes care team. You may need to change your treatment or lifestyle to keep your blood sugar levels within a healthy range.

How Are Ketones Tested

How to avoid post meal blood sugar spikes

Testing your blood or urine to measure your ketone levels can all be done at home. At-home testing kits are available for both types of tests, although urine testing continues to be more common. Urine tests are available without a prescription at most drugstores, or you can buy them online.

You should test your urine or blood for ketones when any of the following occurs:

  • Your blood sugar is higher than 240 mg/dL.
  • You have symptoms of DKA.
  • You feel sick or nauseated, regardless of your blood sugar reading.

To perform a urine test, you urinate into a clean container and dip the test strip into the urine. For a child who isnt potty-trained, a parent can usually press the stick to their childs wet diaper to test for ketones.

Urine testing strips contain special chemicals that change colors when they react with ketones. You can interpret the test results by comparing the test strip to the color chart on the package. When you have ketones present in your urine, its called ketonuria.

An at-home meter is available to test for blood ketones. This is performed in a similar way to a finger-stick glucose test. You prick your finger with a needle and place a small drop of blood onto the testing area.

Doctors often recommend that people whove just received a diabetes diagnosis test their ketones twice daily.

While individual testing may vary, in general, results for ketone testing are labeled in the following way:

normal/negative

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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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