Thursday, June 16, 2022

How To Manage Your Blood Sugar

How Do You Feel When Your Blood Sugar Is Too High

How to Manage Your Blood Sugar

Whether you are at risk for diabetes mellitus or already have it, its essential to listen to your body for signs of high blood sugar. The following symptoms can indicate that your blood sugar is higher than normal, a condition called hyperglycemia:

  • Headache
  • Hunger
  • Trouble thinking or concentrating

Its important to monitor your blood sugar because severely elevated blood sugar levels can lead to a life-threatening medical emergency and result in coma or other dangerous conditions. Elevated blood sugars over years can cause long-term effects such as poor wound healing, nerve, blood cell, and kidney damage, heart disease, stroke, and vision problems.

Keep in mind that, in many cases, low blood sugar follows an episode of high blood sugar, says M. Kara, MD, the founder of KaraMD. Repeat episodes are sometimes considered a precursor to diabetes.

Those with prediabetes may be prescribed medication to keep blood sugar levels in check. There are also ways to lower your blood sugar naturally. Keeping your blood glucose levels in the healthy range decreases your risk of diabetes complications. Those with Type 1 diabetes will need insulin regardless of their good habits.

Consider Supplementing With Magnesium

Magnesium deficiency is common among people with diabetes . This is thought to be due to the losses from urine as a result of frequent urination caused by high glucose levels.

Low levels of magnesium in the blood can also worsen insulin resistance , so you may want to keep an eye on your levels when you have diabetes.

Supplementation may not be recommended routinely, although studies have shown that if you are magnesium deficient, topping up your levels can lead to better blood sugar control.

You can also increase the magnesium in your diet by including more magnesium-rich foods. Always consult a doctor or registered nutrition professional before taking a supplement.

Easy Ways To Lower Blood Sugar Levels Naturally

High blood sugar occurs when your body doesnt make enough or effectively use insulin, a hormone that regulates blood glucose and helps it enter your cells for energy.

High blood sugar is associated with diabetes.

The Centers for Disease Control and Prevention reports that 13% of U.S. adults live with diabetes, and 34.5% have prediabetes (

This means close to 50% of all U.S. adults have diabetes or prediabetes.

Here are 15 easy ways to lower blood sugar levels naturally:

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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 .

Lose Weight And Exercise

Life

The National Diabetes Prevention Program, designed by the Centers for Disease Control and Prevention, is meant to help people lower their blood sugar over time to avoid Type 2 diabetes.

Participants in the program are encouraged to lose 7% of their body weight and exercise for 150 minutes a week. A clinical trial found that people who followed the program reduced their risk for Type 2 diabetes by 58% over three years.

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An Overview Of Counting Carbohydrates

Counting carbohydrates is a useful meal planning tool for diabetes management. The technique helps diabetics optimize blood sugar levels, and works well in conjunction with insulin therapy. If you have diabetes, you may wish to learn more about carb counting. This article provides an overview of the carbohydrate-counting method. It can be a good supplement to your diabetes management regimen. To learn more, read the following articles.

Counting carbohydrates isnt an automatic solution for diabetes. Counting carbs has its own set of challenges. For one thing, most people hate the idea of weighing and recording everything that they eat. In addition, it takes more time to keep track of your intake. In addition, you will need to test your blood glucose levels frequently to determine the correct dosage for treatment. In most cases, insulin is needed to bring glucose levels back to normal.

Counting carbs is easy if you know what foods are high in carbohydrates. You can use a scale to measure the carbs in different foods. Alternatively, you can use nutrition books and the Internet. Its important to understand that carb counts differ between food types, so you cant be sure how much youve consumed. If you dont know how to count carbs, you may end up making mistakes.

Keep An Eye On Portion Sizes

Eating a large meal puts a sugar load on your already struggling body. Overeating causes further damage to diabetics. An easy way to lower blood sugar levels naturally is to eat smaller portions. Dont worry we are not going to ask you to starve yourself! In fact, portion control comes naturally when you choose the right grains, proteins and fats. Strive to eat in moderation. To achieve satiety, eat slowly and chew your food, so your brain has a chance to let you know when youre full. If you wolf down your food mindlessly, you eat a lot more than you need which stresses out the body.

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Diet And Type 2 Diabetes

When a person with type 2 diabetes is considering foods to include in their diet to best manage their diabetes, it helps to also choose foods that support heart health. While there are many foods that can be part of a diabetes-friendly and heart-healthy diet, there are some shining stars that offer unique benefits for people managing the condition.

Along with reducing your added sugar intake, opting for baked and broiled recipes instead of deep-fried versions, and limiting alcohol, eating these six foods may have a lasting effect on your overall health.

How Do I Check My Blood Sugar

Diabetes and Wound Care | How to manage your blood sugar levels

You use a blood glucose meter to check your blood sugar. This device uses a small drop of blood from your finger to measure your blood sugar level. You can get the meter and supplies in a drug store or by mail.

Read the directions that come with your meter to learn how to check your blood sugar. Your health care team also can show you how to use your meter. Write the date, time, and result of the test in your blood sugar record. Take your blood sugar record and meter to each visit and talk about your results with your health care team.

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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.

Sprinkle On Some Cinnamon

Research on cinnamon’s blood-sugar-stabilizing powers is a little mixed, and it may not be a wonder spice. But if you’re adding it to an already healthy diet, then it can have a subtle benefit, especially if you add a lot of it into your diet .* Some studies suggest that cinnamon promotes healthy blood sugar by increasing insulin sensitivity, or making insulin more efficient at moving glucose into cells.* Try sprinkling it onto oatmeal or into low-sugar smoothies . Bonus: It tastes delicious!

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Take Your Insulin As Prescribed

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.

Add Probiotics To Your Diet

Tips for Managing Your Blood Sugar

Probiotics have significant effects on reduction of glucose, HbA1c, insulin levels and insulin resistance in diabetics, according to research. Probiotics encourage a healthy gut microbiome, which improves glucose metabolism. This positively benefits lipid profile, glycemic control, inflammation and blood pressure in diabetes type 2 patients.

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Eat Foods With A Low Gi

The glycemic index helps rank foods by how they affect blood sugar. Foods with a low GI release sugar slowly into your system, rather than flooding your blood with sugar all at once.

Aim for foods with a GI of 55 or less .

“Having a healthy diet is a proven way of keeping blood sugar within reasonable limits,” Velikova says. “I recommend eating foods that the body absorbs slowly, with a low and medium glycemic index, such as sweet potatoes, oatmeal, and most fruits, including berries and apples.”

How To Control Blood Sugar Naturally

These 10 natural steps to control blood sugar will also improve blood pressure and help protect you from circulation and artery diseases.

1. Exercise for 30+ minutes a day. Physical activity helps control blood sugar, your sensitivity to insulin and is important for healthy weight management. Include both aerobic exercise and weight training.

2. Eat a healthy low glycemic diet. High glycemic carbs that move sugar rapidly into the blood are the main culprits for both hypoglycemia and diabetes. A healthy low glycemic diet is the answer.

3. Get plenty of high fiber foods. Fiber helps keep blood sugar levels steady and decreases heart disease risk. Get at least 30 to 40 grams of high fiber daily from the healthy list of high fiber foods.

4. Switch to 100% whole grains. Studies show whole grains reduce diabetes risk and help maintain healthy blood sugar levels.

5. Avoid high blood sugar foods. Replace all refined carbohydrates with healthy carbohydrates and limit caffeine and alcohol, which both interfere with your bodys ability to normalize blood sugar levels.

6. Eat good fat and avoid bad fats. Follow a heart healthy diet thats low in saturated and trans food fat and high in omega 3 fish oil.

7. Have 4 to 6 small meals a day. Eating small mini-meals frequently on a regular schedule helps to stabilize your blood sugar levels.

8. Include protein with every meal. Protein also stabilizes blood sugar, so include a small amount of high protein with each meal.

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Go For Whole Fruit Over Juice

A glass of orange juice is not the same as eating a whole orange. “People generally drink more juice and therefore consume more calories and sugar than they would by just eating fruit,” says Wylie-Rosett. Plus, you get more fiber from the whole fruit. For instance, there’s about 4 grams in a large orange, compared to less than 1 gram in 8 ounces of juice. A small amount of juice is OK, but it shouldn’t be your go-to beverage, she says. When you do drink it, make sure you’re serving it up in an actual juice glass rather than a big cup.

What Are Blood Sugar Targets

How do I manage my blood sugar? Ask your doctor

A blood sugar target is the range you try to reach as much as possible. These are typical targets:

  • Before a meal: 80 to 130 mg/dL.
  • Two hours after the start of a meal: Less than 180 mg/dL.

Your blood sugar targets may be different depending on your age, any additional health problems you have, and other factors. Be sure to talk to your health care team about which targets are best for you.

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Herbal Remedies For Blood Sugar Control To Support Brain And Heart Health

Cordyceps In an animal study published in the Journal of Diabetes Research, Cordyceps militaris was shown to lower blood glucose levels by increasing insulin sensitivity and possesses strong hypoglycemic, anticholesterolemic, and anti-hypertriglyceridemic actions.

Additionally, this study found Cordyceps improves insulin sensitivity while also lowering bad LDL cholesterol, which helps to prevent plaque build up in the arteries, thereby reducing the risk of heart attack and stroke.

Lemon Balm Not only does Melissa officinalis help you to cope with stress, maintain a healthy weight, and improve brain function, it also exerts anti-diabetic effects by reducing blood sugar levels and oxidative stress. Researchers at the Free University of Berlin found that after six weeks, lemon balm dramatically improved glucose and lipid metabolism in insulin-resistant and dyslipidemic mice.

Reishi A powerful adaptogenic herb, reishi mushroom has anti-cancer, anti-inflammatory, neuroprotective, and anti-diabetic properties. Studies have shown that it also strengthens heart health by regulating hormone levels and lowering blood pressure and cholesterol.

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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Make Physical Activity Part Of Your Daily Routine

Set a goal to be more physically active. Try to work up to 30 minutes or more of physical activity on most days of the week.

Brisk walking and swimming are good ways to move more. If you are not active now, ask your health care team about the types and amounts of physical activity that are right for you. Learn more about being physically active with diabetes.

Following your meal plan and being more active can help you stay at or get to a healthy weight. If you are overweight or obese, work with your health care team to create a weight-loss plan that is right for you.

How To Lower Your Blood Sugar After Eating

MANAGE YOUR BLOOD SUGAR Free Health Talk

To lower blood sugar after meals, it is important to eat a meal that contains a moderate amount of carbohydrates and a moderate amount of protein and healthy fats. One great choice for a low-sugar meal is an apple with nut butter, or a meat or seafood dish with vegetables roasted in olive oil. Different foods have different effects on the body, so it is important to balance your food intake to prevent diabetes.

Eating carbohydrates increases blood sugar. The body breaks down the glucose in the food and metabolizes it. As a result, the body produces insulin to help the body use the stored glucose for energy. Exercising helps clear the sugar in the blood and keeps blood sugar levels normal. The key is to do this regularly. Exercise is a great way to get your bodys natural release of insulin. It also helps your body burn stored glucose as fuel.

A fast-acting carbohydrate such as fruit juice, glucose tablets, hard candy, regular soda, and other sources of sugar can raise your blood sugar quickly. A food that has added fat to it will not raise your blood sugar as quickly because it slows down the absorption of sugar. To prevent a spike in your blood sugar, it is best to take a mixed food source at least 15 minutes after eating. Adding a small amount of fat to your meal will slow down the absorption of sugar.

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