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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How To Lower Your Blood Sugar Naturally
Nearly 10% of the U.S. population has diabetes, and globally rates are expected to double by 2030. Significant evidence shows you can lower your blood sugar quickly, and even reverse diabetes by adopting a healthy lifestyle:
- In the United Kingdom, researchers successfully lowered blood sugar and reverse diabetes by implementing a combination of a lifestyle change and weight loss.
- In urban locations in Africa, scientists have found educational programs help prediabetic adults alter their lifestyle to effectively lower blood sugar levels.
- The most extensive study was completed in the United States and was called the Diabetes Prevention Program Randomized Trail. The study observed 3,234 men and women with pre-diabetes over a three-year period. The researchers found a healthy lifestyle was more effective than medication in preventing the onset of type 2 diabetes. One third of the adults took a placebo, another took metformin , while the final third of the adults adopted lifestyle changes that were similar to the Pritikin Program . Adults who adopted a lifestyle change were twice as likely to reduce the progression of their pre-diabetes into type 2 diabetes than the control group.
Adopting a healthy lifestyle, such as the Pritikin lifestyle, is twice as effective as medication in preventing the onset of type 2 diabetes.
A Low Blood Sugar Level And Driving
You may still be allowed to drive if you have diabetes or you’re at risk of a low blood sugar level for another reason, but you’ll need to do things to reduce the chance of this happening while you’re driving.
You also need to tell the Driver and Vehicle Licensing Agency and your car insurance company about your condition.
For more information, see:
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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.
How Are Ketones Tested
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 |
- swelling in your brain
- diabetic coma
- death
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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.
When To Lower Blood Sugar
Hyperglycemia
When blood sugar is too high, it is termed hyperglycemia. The World Health Organization recognises hyperglycemia as blood sugar thats above 126 mg/dL or 7.0 mmol/L in a period before eating , or above 200 mg/dL or 11.1 mmol/L two hours after eating.
When blood sugar is at this point, you should take steps to reduce those numbers. It goes without saying that testing blood sugar regularly is ideal, in order to know when youre hyperglycemic.
You may also realise that youre hyperglycemic if youre experiencing some of the following symptoms:
- Fatigue
- Difficulty concentrating
- Blurred vision
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Diabetic Ketoacidosis
According to the American Diabetes Association, when blood sugar levels start teetering towards 250 mg/dL or 13.9 mmol/L is when diabetic ketoacidosis can occur.
Ketoacidosis happens because of the bodys need for fuel. With high blood sugar, the body isnt getting any fuel in the form of glucose. Instead, the body tries to burn fat for fuel, but this process leads to ketones essentially acids building up in the bloodstream.
Symptoms of ketoacidosis can include symptoms of hyperglycemia, along with:
- Vomiting or feeling nauseous
- Dry mouth
- Pain in the abdomen
Meanwhile, diabetes.co.uk recommends checking for ketones if your blood sugar levels have been consistently above 13 mmol/L or 230 mg/dL.
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Cut Back On Carbohydrates
A diet high in processed carbs adds to the sugar load in your diet. This is because all carbs get broken down into sugars upon digestion. This leads to increased blood sugar and weight gain. Avoid all carbs with a high glycemic index. We recommend a Low Carb-High Fat or LCHF diet to reverse diabetes. Ideally, only 10% of your daily caloric intake should come from carbs. The right carbs for any diabetic are fresh vegetables, fruits and whole grains. Brown rice, quinoa, buckwheat, amaranth and millets are some whole grains that work.
Ensure A Good Nights Sleep
Never underestimate the power of a good nights sleep. A single night of inadequate sleep makes our body react in a manner similar to insulin resistance. It can lead to raised blood sugar levels. A good nights sleep can improve glucose metabolism. It will also keep you motivated to follow through with your diet and exercise routine.
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Can You Avoid Diabetes If It Runs In Your Family
Yes, your genes dont have to define you! There are genetic factors that can predispose some people to be heavier than others. Yet, your heredity doesnt define your health. Your health is determined by your environment. And, you can control your environment. For example, researchers have noticed stark differences between Pima Indians living in the Sierra Madre Mountains of Mexico eating a traditional diet, and those living in urban areas of Arizona eating a traditional Western diet. The Pima Indians of Arizona are among the most obese groups of people in the world and have a diabetes rate that is 8 times greater than the national average. Their lifestyle is mostly sedentary, and their diet is a typical American diet . Meanwhile, despite their genetic similarities, the Pima Indians of Mexico, weigh an average of 65 pounds less than their Arizona counterparts, and fewer than 4% have type 2 diabetes. The reason is in the stark differences of their lifestyles: the Pima Indians live an active lifestyle working their farms, and eat a diet rich in the whole foods . It is clear that lifestyle has an extremely powerful influence on health. You can adopt a healthy lifestyle, and enjoy a healthy body, irrespective of your genetic heritage.
How To Lower Blood Sugar Immediately Without Medication
Several of these options can work to get blood sugar immediately without medication in the short-term without additional medication. These solutions are meant to be implemented on days when life just doesnt go as planned, maybe you eat something you werent supposed to or forget to take your medicine. But, if you are correctly managing your blood sugar you should not need to be constantly chasing highs and lows. With the correct combination of healthy lifestyle choices and medication, you can maintain a stable blood sugar level most of the time. Additionally, checking your levels frequently and keeping a log of your numbers, can help you learn how your body reacts to stress, food, exercise, and whatever life throws your way.
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Exercise In The Afternoon
Exercise lowers blood sugar by increasing insulin sensitivity, which allows the body to use insulin and glucose more effectively, increasing glucose movement during and after exercise. Studies have shown that exercise will lead to optimal insulin regulation. Exercise after dinner will set you up for steady glucose levels through the morning.
Research has also shown that moderate-intensity aerobic exercise before breakfast reduced the morning rise of blood glucose in type 2 diabetes patients, partially counteracting the dawn phenomenon. The same study also found that exercise significantly reduced blood glucose fluctuations and improved blood glucose control throughout the day.
Some of the best exercises for avoiding morning blood sugar spikes include:
- A walk
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What Foods Bring Down Blood Sugar
What foods bring down blood sugar? Eat a collection of foods that are low on the glycemic index, or that will help bring you blood sugar level down. Foods like garlic, eggs, onions, peanuts and peanut butter are all low on the glycemic index and will help stabilize your blood sugar levels. Eat scrambled eggs with chopped onions,
What is the best diet to lower blood sugar? Foods that will play a key role on your diet and help you lower blood sugar levels naturally, include: Citrus Fruits. Tofu. Tempeh. Lean Chicken. Wilde Rice. Asparagus. Avocados.
What foods to avoid to lower blood sugar? Protein can stimulate your pancreas to produce insulin, the hormone needed to lower your blood glucose levels. If your blood sugar levels are high, have a healthy meal at your regular meal time. Avoid high-carbohydrate foods, such as pasta, rice, breads, desserts and pastries, that could further elevate your blood glucose.
What foods will lower my glucose? Eating beans can help lower blood sugar. Drinking water has several health benefits, including lowering blood sugar. Eating vegetables like green peas can help lower blood sugar. Avoiding drinks that are high in sugar, like sweet tea, can help lower blood sugar.
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General Tips On How To Keep You Blood Sugar Levels In Control
- Foods to eat
You should eat foods that are high in protein, fiber, and lower in carbohydrates. You should aim at having around 45 to 60 carbs for each meal. Consistency throughout the day is key to keeping blood sugar levels in control. Foods low in fat and high in nutrients should be picked to maximize your nutrition.
Vegetables and fruits are great as well as eggs, fish, beans, and oatmeal. There is also research that shows cinnamon and apple cider vinegar can help lower your sugar.
- Foods to avoid
Avoiding foods like soda, juice, pasta, candy, and other desserts can help keep your sugar from climbing too high. These foods are high in sugars and fat but low in other nutrients.
Avoiding excess alcohol is also better for you. Read the following article that I wrote about drinking alcohol when you have diabetes to learn more about this topic:
- Signs and symptoms
Signs of high blood sugar include: increased thirst and hunger, blurred vision, irritability, dry mouth, tired, and urinating a lot.
- Look for patterns
Patterns can be great because they help you figure out what is causing undesirable blood sugar values. A good way to track of it is to keep a journal of all of the food you eat, activities you do and your blood sugar levels for 1 week. During this week, check your sugar before and after you eat, as well as in between meals. Also document any insulin that you give yourself.
- Test sugar levels regularly
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Reflect On The Amount Of Sugar In Your Diet
Hyperglycemia occurs when there is too much glucose in the blood.
Therefore, one way of reducing your blood glucose levels is reflecting on where sugar may be consumed in the diet. Think about any refined and processed foods that may be in your diet as these are often high in sugar. This can be achieved through a low carbohydrate diet.
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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.
What To Do Next If You Cant Reduce Blood Sugar Naturally
Contact your healthcare provider if you have tried but are unable to successfully reduce your blood sugar by practicing healthy lifestyle behaviors. Your doctor can talk to you in greater detail about your diet and exercise routine, and identify where you might be able to make further improvements.
Patients can expect to have their blood pressure checked and monitored over a period of weeks to establish the diagnosis. It will be treated with lifestyle changes and the patient will be monitored regularly. They may also have lab testing. If the blood sugar remains uncontrolled, medication will be the next step, says Dr. Raja.
There may be some instances where blood sugar cannot be reduced naturally, and medications are needed to control and reduce blood sugar. If your doctor recommends taking medication for your condition, dont hesitate to ask any questions you may have and make sure to inquire about all your available treatment options for reducing your blood sugar levels.
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