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.
All Of The Research One Comprehensive Guide
Learning how to maintain healthy blood sugar levels is an important step towards managing type 2 diabetes and, for those with pre-diabetes, possibly even preventing it.
Generally speaking, there are two ways to control your blood sugar: medications and lifestyle changes.
This article will focus on the latter, detailing several lifestyle changes that have been shown to help people with diabetes maintain healthy blood sugar levels.
If youre interested in learning about various medications that help to regulate blood sugar, contact your healthcare provider.
Dangers Of High Cholesterol
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.
Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.
So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.
While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.
But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.
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What Causes High Morning Blood Sugars
Two main culprits prompt morning highs: the dawn phenomenon and waning insulin. A third, much rarer cause, known as the Somogyi effect, may also be to blame.
The occasional morning high will have little impact on your A1C, a measure of your average blood sugar levels over time that indicates how well managed your diabetes is. But if those highs become consistent, they could push your A1C up into dangerous territory.
What To Eat To Maintain Blood Sugar Levels At Night
If you’re hungry at night, eat a low-carb snack to keep your blood sugar from spiking. If you’re managing the Somogyi effect, you’ll likely need to include some carbohydrates to prevent low blood sugar and the resulting rebound hyperglycemia. Rizzotto says an evening snack should be eaten about two hours before bed.
Protein
Protein does not spike blood sugar or insulin levels, making it an ideal bedtime food choice. Protein also slows the body’s ability to metabolize carbohydrates, according to a June 2015 systematic review published in Diabetes Care. The slower the body absorbs carbs, the less your blood sugar levels will rise. Smart high-protein options include a hard-boiled egg, tofu, low-fat yogurt or a few slices of low-fat deli meat, such as turkey.
Fats
Fats also play an important role in controlling blood sugar levels. According to the National Institute on Aging, they give the body energy without raising blood sugars. They also help the body absorb essential vitamins. Therefore, it’s wise to include a small amount of healthy fat in your evening snack.
Healthy fats are found in low-fat cheeses, seeds, nuts, avocados and olive oil. But though these fat sources are nutritious, it’s important that you enjoy them in moderation so as to avoid consuming too many calories and gaining weight. A healthy serving size for nuts, seeds and cheese is about an ounce, or 1 to 2 tablespoons.
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Carbs
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Drink Water And Stay Hydrated
Drinking enough water may help you keep your blood sugar levels within healthy limits.
In addition to preventing dehydration, it helps your kidneys flush out the excess sugar through urine.
One observational study showed that those who drank more water had a lower risk for developing high blood sugar levels (
90 ).
Its important to monitor your waistline, as its perhaps the most crucial weight-related factor for estimating your diabetes risk.
A measurement of more than 35 inches for women and more than 40 inches for men is associated with an increased risk of developing insulin resistance, high blood sugar levels, and type 2 diabetes .
Having a healthy waist measurement may even be more important than your overall weight .
Summary
Keeping a moderate weight and waistline will help you maintain normal blood sugar levels and decrease your risk for developing diabetes.
Eat Your Bigger Meals Earlier In The Day
Follow the adage, Eat breakfast like a king, lunch like a prince, and dinner like a beggar. While a small bedtime snack of about 100 to 150 calories is OK, be sure supper is at least four hours before retiring for the day. Eating more at the end of the day may escalate the risk of obesity and diabetes, explains Wright, author of The Prediabetes Diet Plan. Evidence suggests you may need to secrete more insulin to regulate your blood sugar compared to eating earlier in the day.
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Herbs Proven To Lower Blood Sugar
Maintaining normal blood sugar levels is essential for the bodys overall health. Unstable blood sugar levels can affect the bodys ability to function normally and can even lead to complications if not managed properly.
Some herbs found in nature help to balance blood sugar levels, making them invaluable to individuals diagnosed with diabetes or pre-diabetes. Whats more, there is now ample evidence to show herbs help protect against acute and chronic diseases. Herbs also enhance the flavor, aroma, and color of food and beverages.
The 10 Best Foods To Control Diabetes And Lower Blood Sugar
If you have diabetes, you know how difficult it can be to manage your diet and control your blood sugar levels. Certain foods cause massive spikes while others actually lower blood sugar, but many people go through years of trial and error before they find out what works for them. Luckily, thanks to years of scientific findings, weve been able to determine what foods are better than others. In this article, well discuss the 10 best foods to control diabetes and lower blood sugar.
To get the most out of your food, consider diabetic meal planning. Planning and preparing meals ahead of time will reduce the likelihood of snacking or unhealthy eating and will help you save time and energy throughout the week.
Non-starchy vegetables are one of the best foods you can eat as a diabetic. Not only will they fill you up, but theyre full of essential vitamins and minerals that help regulate your blood sugar. Since theyre a whole food with trace amounts of sugar and high levels of fiber, you can eat as many non-starchy vegetables as you want without having to worry about high blood sugar spikes. To get the most out of your non-starchy vegetables, choose fresh, canned, or frozen vegetables that have no added salt or sauce.1 Some examples of non-starchy vegetables include the following:2
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A Simple Trick To Lower Morning Blood Sugar
If youre type 2 diabetic, you may be wondering why your blood sugar is so high in the morning.
Every other time you test, your levels seem to be within range
But those morning levels, sometimes they are sky high and it puts you in a panic, questioning what on earth you may be doing wrong.
Firstly, stop panicking morning rises are a common occurrence in diabetics. However, it is important to understand why it happens and what you can do about it
How To Lower Blood Sugar Levels Via Diet
It is important to keep in mind that in order to lower blood sugar levels, it must be carried out in combination with a physicians guidance. Lowering blood sugar levels must just be done when the body is healthy and balanced enough to tackle such an undertaking, and also it can have negative results if done inaccurately.
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Raw Cooked Or Roasted Vegetables
These add color, flavor, and texture to a meal. Choose tasty, low-carb veggies, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like zucchini.
Try them with dips such as low-fat dressings, hummus, guacamole, and salsa, or roasted with different seasonings such as rosemary, cayenne pepper, or garlic.
Be Mindful Of Portions
If you are overweight, losing weight can help reduce your risk of types 2 diabetes. Eating smaller portions can help you cut calories and still feel satisfied. Wright recommends thinking of your hunger on a scale of 1 to 10 to help with portions. People are more mindful about their food choices if they eat when their hunger is a 5 or 6, she says. That way, you are not desperate and starving.
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Checking For Low Blood Sugar Levels
The warning signs of hypoglycemia are the body’s natural response to low blood sugar levels. When blood sugar levels fall too low, the body releases the hormone adrenaline, which helps get stored glucose into the bloodstream quickly. This can make someone:
- pale
- start shaking
- have an increased heart rate
If the hypoglycemia isn’t treated, more serious symptoms may happen, such as drowsiness, confusion, seizures, and loss of consciousness.
The only way to know for sure if you’re having a low blood sugar level is to test. Blood sugar levels can be tested with a . This computerized device measures and displays the amount of glucose in a blood sample. But if you can’t quickly check your blood sugar level, it’s important to treat yourself for hypoglycemia immediately to prevent symptoms from getting worse.
Sometimes a person with diabetes may have symptoms of low blood sugar levels, but blood sugar levels are not actually low. This is a called a false reaction. The hormone adrenaline is not just released when blood sugar drops too low it’s also released when blood sugar levels fall quickly when they’re too high. If you’re having a false reaction, you might actually have blood sugar levels in a healthy range but feel as if you have low blood sugar. Testing blood sugar levels before treating yourself for hypoglycemia can help you figure out if you’re having a false reaction.
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Eat More Protein And Fat
Lean sources of protein like eggs, egg whites, chicken breast, turkey breast, extra-lean ground beef, bison, etc. are all filling food options that have no sugar. These lean options will not cause a spike in blood sugar, and they provide high satiety so you wont snack on sugary options later in the day.
If you elect to have these high-protein options in a sandwich form, pick a whole-grain bun, because it wont elicit the same metabolic response that white bread will, keeping blood sugar levels from spiking too high. Including some dietary fat with your meal or as a snack can also improve insulin response. Instead of reaching for a sugary snack or plate of fries as a side, opt for nuts and fruit or a salad with olive oil and balsamic vinegar.
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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.
Foods That Lower Blood Sugar
You can quickly lower your blood sugar with the help of eating lots of delicious foods. You dont have to miss out on fun or taste. The Pritikin Eating Plan focuses on eating a lot of food, particularly whole foods that are naturally rich in fiber and naturally low in fats, sugars, and refined foods.
Guests at the Pritikin Center experience how delicious these whole foods can be as the extraordinary chefs serve up sensational culinary creations. Plus, guests can learn how to prepare these healthy foods, as well as shop for them. At Pritikin, you learn which foods are best for reversing diabetes in seminars, such as the Diabetic Luncheon with the helpful dietitians, such as Kimberly Gomer, Pritikins Director of Nutrition.
Switching to a healthier lifestyle did more than reverse Jeffs diabetes. I felt as good as I did when I was in high school. And all this without taking any medications just eating healthy and exercising. Thats all it was! Jeff is just one of thousands of people who have come to Pritikin and found changes to their lifestyle transformed their health. The reason Pritikin has worked so well for so many is because of the science behind it. Food can treat high blood pressure , diabetes, heart disease, high cholesterol and weight management, says Kimberly Gomer, Director of Nutrition at the Pritikin Longevity Center and Spa.
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First Check Your Ketones
In people with type 1 diabetes, high blood sugars can put you at risk of developing ketones. Blood sugar levels over 250 mg/dL with too little insulin can quickly turn into diabetic ketoacidosis if it continues to rise.
Test your urine for ketones, and contact your doctor or visit an urgent care facility if you measure with moderate to large ketones. When large ketones are present, correcting a high blood sugar with insulin via pump or injection wont be effective. Instead, youll likely need intravenous fluids for a few hours to restabilize.
If you only have moderate ketones or less, you may be able to correct with insulin at home but youll likely need a larger dose than normal. Contact your healthcare team if you test positive for ketones and are unsure of how to safely manage the situation.
Get More Quality Shuteye
Melissa Ross/Stocksy
Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control, Weisenberger says. Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a small study published in Diabetologia in February 2015. Healthy volunteers who slept only four hours for three nights in a row had higher levels of fatty acids in their blood, which reduced insulins ability to regulate blood sugar by about 23 percent, the researchers found. Lack of sleep is also linked with other health conditions, including obesity, heart disease, and stroke, according to the Division of Sleep Medicine at Harvard Medical School.
The National Sleep Foundation recommends aiming for seven to nine hours of uninterrupted sleep per night.
Having sleep troubles? Follow these recommendations from the National Sleep Foundation:
- Sleep in a cool, dark room.
- Avoid consuming alcohol or caffeine in the hours before bed.
- Go to bed and wake up at the same time each day, even on the weekends.
- Dont look at screens for at least a half hour before bedtime, including TV, tablets, cell phones, and computers.
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Tips To Lower Blood Sugar Naturally
Experts agree that individuals living with type 2 diabetes can improve their symptoms with a few simple lifestyle tweaks.
Its the Holy Grail for people with diabetes: Checking your blood sugar and seeing the numbers right in line. Can lifestyle changes help? Yes, says Jill Weisenberger, RDN, a diabetes nutrition expert based in Newport News, Virginia.
If you have diabetes, lowering blood sugar isnt just a short-term goal according to the Centers for Disease Control and Prevention , it helps prevent or delay diabetes complications, including heart, kidney, eye, and nerve diseases. It can change the course of the disease entirely.
It’s 100 percent important that try and lower their blood sugars through dietary approaches first, says Jessica Crandall Snyder, RD, CDCES, with Vital RD in Denver. For some people, it not only can be preventive, but it can also help with reversal of the actual disease.
Crandall Snyder says making a few key lifestyle changes can sometimes eliminate the need for medication. Poking yourself with insulin isn’t fun, she says. Diabetes is a progressive disease, and you really have to figure out how to take control.
Here are 10 ways to do it, no prescriptions required.
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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