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How To Maintain Sugar Level For Diabetes

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Maintain A Healthy Weight

How to Control Diabetes? || Tips to Maintain Blood Sugar Level || Vanitha Tips || Vanitha TV

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.

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.

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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Managing Diabetes: Six Healthy Steps With The Most Benefit

Extra pounds? Lose a little. You dont have to be a biggest loser or get an extreme makeover to enjoy big weight-loss benefits if you have diabetes. In a nationwide study of 5,145 people with type 2 diabetes, those who shed just 5 to 10 percent of their weight were three times more likely to lower their A1C by 0.5 percent, a significant drop. They were also 50 percent more likely to lower their blood pressure by 5 points and twice as likely to lower their triglycerides by 40 points compared with those whose weight remained the same.

Say yes to fiber-rich foods. When people with diabetes increase the fiber in their diet, they can potentially lower blood glucose over a period of 12 weeks or less, according to a major review of 15 studies. Most peoplewith or without diabetesdont get the recommended 21 to 38 grams of fiber daily. Those who participated in these studies increased their intake by an average of 18 grams a daythe amount in a bowl of higher-fiber breakfast cereal plus a couple of extra servings of vegetables. Whenever you can, choose vegetables, whole grains, and fruit over sugary treats and bread, rolls, and other foods made with refined grains.

Know your ABCsand beyond.Because your risk for heart disease is higher with diabetes, its smart to see your doctor regularly for checks, Kalyani says. Have your:

  • A1C tested as often as your doctor recommends

Fasting Blood Sugar Test

How to keep your sugar levels stable when you have type 2 diabetes  Yours

This test involves a blood draw in the doctors office or at the lab after a 10-14 hour fast, during which only water consumption is allowed. Because caffeine and nicotine may increase your blood sugar, avoid coffee or smoking before your blood draws. The reference range for the fasting blood sugar test is from 70-99 mg/dL.

The normal range for fasting blood sugar is 60-140 mg/dL, although many functional medicine and anti-aging doctors consider the range 70-85 mg/dL to be the healthiest optimal range. Typically, a lower number within the range correlates with better blood sugar stability.

Keep in mind, however, if youre on a low-carb or ketogenic diet, your fasting blood sugar will be elevated, but this doesnt reflect poor blood sugar control. Therefore, your doctor may look at other tests, such as hemoglobin A1c, and correlate the results with your symptoms and history.

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Monitoring Blood Sugar Levels

Most importantly, one should monitor the glucose levels on a regular basis so that the glucose levels in the body do not either rise higher and higher. nor they go below the limit line. You can monitor your blood sugar level by a simple test done with the help of a strip meter. The procedure is as follows:

How to check your blood sugar level at home?

Here are a few steps that you need to follow if you want to monitor your blood sugar level with all the ease at your home:

  • Wash your hands with warm water and dry them with the help of a towel.
  • Now, insert a checking strip into the meter of your device.
  • Prick your finger on one end and squeeze it so that the blood comes out of it.
  • Drop some blood on the strip and take a look at your meter.
  • The meter will display your blood sugar level.
  • This is how you can easily check your blood sugar level in a traditional manner. It is very important to keep a check on the possible methods to monitor your blood sugar levels.

    What Is Unstable Blood Sugar And What Causes It

    Glucose is an important energy source for all cells, especially your brain, so you want to have a steady supply of glucose in your blood. However, glucose is also an oxidizing sugar, so having too high of a glucose level can cause oxidative damage to your blood vessels and tissues.

    Typically, unstable blood sugar starts with high blood sugar from eating a high-carbohydrate or sugary meal, which triggers a surge of insulin. Subsequently, the insulin quickly puts the glucose into your fat and muscle cells, causing the blood sugar to drop quickly.

    The drop in blood sugar triggers stress hormones like adrenaline and cortisol, which may cause anxiety and irritability. Also, you start to feel ravenous hunger and cravings for more sugary foods to bring up your blood sugar. The cycle continues in a blood sugar rollercoaster.

    Many people oscillate between high and low blood sugar until eventually their cells become insulin resistant or stop being able to respond to insulin as healthy cells should . So, both your baseline and post-meal blood sugar become higher. As this happens, you may notice a growing midsection, as fat cells in this region collect blood sugar even when other cells stop responding to insulin.

    If you dont fix unstable blood sugar, the pancreas can start to burn out from producing so much insulin, and the insulin resistance can lead to type II diabetes in 10 to 15 years .

    Other than high-carb or sugary meals, other causes of unstable blood sugar may include:

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    Dont Forget To Keep Moving

    Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.

    Try to aim for at least 150 minutes of moderate intensity activity a week. This is any activity that raises your heart rate, makes you breathe faster and feel warmer. You should still be able to talk and only be slightly out of breath. And you dont have to do all 150 minutes in one go. Break it down into bite-size chunks of 10 minutes throughout the week or 30 minutes 5 times a week.

    Are Low Blood Sugar Levels Dangerous

    Diabetes | How to maintain blood sugar | 5 tips to Control Blood Sugar Levels

    Yes, low blood sugar symptoms can cause problems such as hunger, nervousness, perspiration, dizziness and even confusion if untreated, low blood sugar may result in unconsciousness, seizures, coma, or death. Low blood sugar levels begin at 70 mg/dL or less. People with diabetes who take too much medication or take their usual amount but then eat less or exercise more than usual can develop hypoglycemia. Although much rarer, hypoglycemia may develop in some people without diabetes when they take someone elses medication, have excessive alcohol consumption, develop severe hepatitis, or develop a rare tumor of the pancreas . The treatment for hypoglycemia is oral glucose intake (15. 0 grams of sugar, for example, 1 tablespoon of sugar, honey, corn syrup, or IV fluids containing glucose. Recheck your blood sugar levels in about 15 minutes after treatment is advised.

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    What Is Continuous Glucose Monitoring

    Continuous glucose monitoring is another way to check your glucose levels. Most CGM systems use a tiny sensor that you insert under your skin. The sensor measures glucose levels in the fluids between your bodys cells every few minutes and can show changes in your glucose level throughout the day and night. If the CGM system shows that your glucose is too high or too low, you should check your glucose with a blood glucose meter before making any changes to your eating plan, physical activity, or medicines. A CGM system is especially useful for people who use insulin and have problems with low blood glucose.

    Best Ways To Lower Blood Sugar Quickly

    When treated early, you can bring high blood sugar levels down and prevent complications, including DKA.

    Some sources suggest that drinking water or eating a high protein snack can quickly lower your blood sugar levels, though there isnt enough research to support this.

    If you have high blood sugar and need to lower it fast, try the following methods:

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    Check Your Blood Sugar Often

    Checking your blood sugar levels often and writing down, or using an app to track the results will tell you how well you are managing your diabetes. Talk to your doctor and diabetes educator about how often you should check your blood sugar.

    • Not everyone with diabetes needs to check their blood sugar every day. But some people may need to check it many times a day.
    • If you have type 1 diabetes, check your blood sugar at least 4 times a day.

    Usually, you will test your blood sugar before meals and at bedtime. You may also check your blood sugar:

    • After you eat out, particularly if you have eaten foods you don’t normally eat
    • If you feel sick
    • Before and after you exercise
    • If you have a lot of stress
    • If you eat too much
    • If you are taking new medicines that can affect your blood sugar

    Keep a record for yourself and your provider. This will be a big help if you are having problems managing your diabetes. It will also tell you what works and what doesn’t work, to keep your blood sugar under control. Write down:

    • The time of day
    • The amount of carbohydrates or sugar you ate
    • The type and dose of your diabetes medicines or insulin
    • The type of exercise you do and for how long
    • Any unusual events, such as feeling stressed, eating different foods, or being sick

    Many glucose meters let you store this information.

    Why Is It Important To Have Good Control Of Diabetes

    Blood Sugar Symptoms: How to keep blood sugar level in control

    Studies have recently shown that overall good control of blood sugar in diabetes does correlate with decreased incidence of diabetic complications. So, the answer is yes, it is important to control glucose levels as best as possible. In people with type 1 diabetes who are on insulin and in some people with type 2 diabetes, efforts to have control too tight may result in too many episodes of hypoglycemia . Therefore, the goal is to balance trying to have control as near normal as possible while trying to avoid hypoglycemic episodes.

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    Get More Healthful Carbs Throughout The Day

    Eating carbohydrates low on the glycemic index is important for maintaining stable blood sugar levels. Folding healthy carbs into your six meals per day plan may help you gain weight, but its important to keep an eye on your glucose levels.

    Adding a protein or fat each time you eat a carb may help increase caloric consumption, without causing your sugar levels to spike.

    Examples of healthy carbs include:

    • whole grains
    • soy
    • eggs

    Talk to your doctor about the appropriate serving size of protein for you, based on your kidney function and weight gain goal. For example, if you currently eat three to four ounces of protein per day, you may need to kick it up to seven ounces.

    What Are The Recommended Targets For Blood Glucose Levels

    Many people with diabetes aim to keep their blood glucose at these normal levels:

    • Before a meal: 80 to 130 mg/dL
    • About 2 hours after a meal starts: less than 180 mg/dL

    Talk with your health care team about the best target range for you. Be sure to tell your health care professional if your glucose levels often go above or below your target range.

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    Monitor Blood Sugar Levels Closely

    High blood sugar levels often do not cause symptoms until they run well over 200 mg/dL. As such, it is essential for a person with diabetes to monitor their blood sugar several times a day. Doing so will mean that blood sugar levels never get that high.

    A person with diabetes can use a home glucose monitor to check blood sugar levels. These are available for purchase online.

    Recommendations for how frequently to check glucose levels during the day will vary from person to person. A doctor can make the best recommendations regarding blood sugar monitoring to a person with diabetes.

    Management Of Stress Levels

    What is a healthy glucose level, and why is it important to maintain?

    As mentioned in the above article, you need to establish stability between the work and personal life schedules to perfect stress management. You should be capable enough of managing your time so that nothing overrules your personal space. To manage your stress level, you can do various things like following your hobbies in your leisure time, listening to soothing songs at bedtime, and many more.

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    Cut Down On Added Sugar

    We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when youre trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.

    You can always try low or zero-calorie sweeteners to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. If your diabetes treatment means you get hypos, and you use sugary drinks to treat them, this is still important for your diabetes management and you shouldnt cut this out. However, if you are having regular hypos it is really important to discuss this with your diabetes team.

    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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    Tips To Maintain Normal Blood Sugar

    1. Eat every 3-4 hours throughout the day Call it meals, call it snacks, call it macks, we dont care. Going long times without eating can give you that one-way stop to hangry town. In addition, prolonged fasting can lead to chronic overconsumption. Find your middle ground. Dont forget, the restriction reinforces the binge!

    2. Minimize sugar sweetened beverages All the calories without the nutrient content, no thanks. A 12oz can of coke has 39g of added sugar! The daily recommendation is about 25g, but less the better. This isnt to say never indulge, its that mindfulness that everyones talking about balance.

    3. Ditch the juice cleanse, eat the fruit The fiber in the fruit allows for a delayed gastric emptying, resulting in you feeling fuller longer. Plus, how many apples do you think it takes to get to that cup of apple juice? Its around 6. Youd likely not eat 6 apples in one sitting. The fiber helps promote regularity with bowel movements and strengthens the walls of your intestine, as well as slows down the rate at which sugar is absorbed.

    4. Focus on complex carbs Quality and quantity are super important here. Good sources of complex carbs include: brown rice, chickpeas, lentils, steel-cut oatmeal, 100% whole wheat bread/pasta, quinoa, sweet potatoes.

    Reflect On The Amount Of Sugar In Your Diet

    Significance of Maintaining Blood Glucose Levels in Diabetic Patients ...

    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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