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.
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.
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, theres 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 shouldnt be your go-to beverage, she says. When you do drink it, make sure youre serving it up in an actual juice glass rather than a large cup.
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Beware Of Low Blood Sugars
Remember, above all else, its very easy to over-treat a high blood sugar with insulin and wind up low. Then youll be tempted to binge-eat and wind up high again. This blood sugar roller coaster is exhausting and dangerous, too.
Frequently finding yourself on the blood sugar roller coaster means your approach to taking insulin and/or how you treat low blood sugars isnt working and needs some fine-tuning. Work with your healthcare team to reduce and prevent these wild swings to ensure your overall safety and quality of life!
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Use Your Plate As A Portion Guide
If measuring or weighing food isnt appealing, try using your plate or bowl as a portion control guide.
This can help you determine the optimal macronutrient ratio for a well-balanced meal.
A rough guide for each meal is:
- Vegetables or salad: Half a plate
- High-quality protein: Quarter of a plate this includes meat, poultry, fish, eggs, dairy, tofu, beans and pulses
- as whole grains and starchy vegetables
- High-fat foods: Half a tablespoon including cheese, oils and butter
Remember that this is a rough guide, as people have different dietary needs. For example, those who are more physically active often require more food.
As vegetables and salad are naturally low in calories but high in fiber and other nutrients, filling up on these may help you avoid overeating calorie-dense foods.
If you want extra guidance, some manufacturers sell portion-control plates.
Summary Using a plate as a guide for portion control can help you curb total food intake. You can divide your plate into sections based on different food groups.
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Get A Handle On Stress
Stress has significant effects on our metabolisms. Mobilizing energy is a critical mechanism of the fight or flight response. During stress, your blood pressure rises, and insulin levels drop. More glucose enters the bloodstream, causing high blood sugar.
Reducing your stress can help lower your blood sugar. Pursuits such as meditation, yoga, and spending time in nature are powerful tools for managing stress.
What Are Normal Blood Sugar Levels Before And After Eating
For adults with diabetes, a normal range before eating is generally 80-130 mg/dl. For adults without diabetes, a normal blood sugar before eating is less than 100 mg/dl.
A normal blood sugar one or two hours after eating, for someone with diabetes, is usually less than 180 mg/dl. For someone who does not have diabetes, normal blood sugar is less than 120 to 140 mg/dl.
Ask your healthcare provider what numbers you should aim for, as targets vary by individual.
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Start With These Tips To Lower Blood Sugar Levels
To help you get started on filling your plate with more blood sugar friendly foods that will help lower your blood sugar, start by removing refined sugar, refined grains, and most processed foods from your diet. Processed foods all contain chemicals and refined ingredients that our bodies dont recognize as real nutrients, so our cells never really get what they need and we feel hungry all the time as a result. This also leads to blood sugar swings and spikes that cause insulin to work less efficiently.
What helps insulin work best so that blood sugar stays in a stable place are foods that pack dense amounts of nutrition and contain amino acids , fiber , and healthy fats from real food.
Lets check out some foods that can help lower blood sugar levels by offering us these nutritional benefits, shall we?
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How Can I Lower My Blood Sugar Quickly
Struggling to gain control of your blood sugar levels can be frustrating. Heres what scientific evidence has found is an effective, achievable way to lower your blood sugar quickly.
Yes, its possible to lower your blood sugar quickly! Not everyones blood sugar levels will tumble in 3 days, but scientific evidence strongly points to the use of a healthy lifestyle can help you reverse diabetes in as quickly as two to three weeks. Nearly 10% of the U.S. population has diabetes. Are you ready to make a change? Heres how you can lower your blood sugar quickly.
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What Are Normal Blood Sugar Levels
Before we get started, letâs review some definitions of what ânormal blood sugarâ means for people without diabetes:
- A normal âfastingâ blood glucose taken first thing in the morning after waking up is 99 mg/dL or lower.
- A random blood glucose test taken anytime of the day without regard to the last time youâve eaten should be under 200 mg/dL.
If you have diabetes , your doctor will discuss specific blood sugar goals with you. These goals can vary based on a variety of factors.
What Causes Hyperglycemia In People With Diabetes
- The dose of insulin or oral diabetes medication that you are taking is not the most helpful dose for your needs.
- Your body isnt using your natural insulin effectively .
- The amount of carbohydrates you are eating or drinking is not balanced with the amount of insulin your body is able to make or the amount of insulin you inject.
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Other possible causes
- Pancreatic diseases such as pancreatitis, pancreatic cancer and cystic fibrosis.
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- Gestational diabetes, which happens in 4% of pregnancies, and is due to decreased insulin sensitivity.
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First Check Your Ketones
If you live with insulin-dependent 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.
You can learn more in our guide: What Levels of Blood Sugar are Dangerous
How To Lower Blood Sugar Quickly And Safely According To Doctors
Use these endocrinologist-approved strategies to recover from a blood sugar spike.
More than 34 million people in the U.S. have diabetesa condition that requires constant blood monitoring, careful consideration of every meal, and being prepared for unexpected drops or spikes in blood sugar. I try to impress on my patients all the time that there’s a curse and a benefit to diabetes and both of them is that you have so much control, saysBeatrice Hong, M.D., an endocrinologist and assistant professor of medicine at Duke University. She says if you have a good understanding of the condition and put effort into managing it, you can do wellbut a lot of responsibility is in your hands.
No matter the type of diabetes you have, for your body to function at its best, blood glucose levels must be kept in check. If they go too low or too high and you dont address it immediately, the effects can be detrimental. In the short-term, if you let your sugar stay too high, you run the risk of it getting worse and becoming something serious like diabetic ketoacidosis orhyperglycemic hyperosmolar syndromeboth of which could land you in the hospital, says Dr. Hong. On the long-term side, the longer your sugars stay high, the more likely you are to have long-term complications. Diabetes is such a systemic disease that having high blood sugars can be cumulative over time so you run the risk of eye problems, kidney problems, nerve problems, foot problems, or heart problems.
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High Blood Sugar Causes
Sometimes the cause of a blood sugar spike is clear . But other times, the cause is a little more mysterious.
According to the Centers for Disease Control and Prevention, losing sleep, skipping breakfast, not drinking enough water, or drinking coffee can cause blood sugar instability.
Even weirder, sometimes a sunburn can cause a spike! The pain of a burn causes stress, and high levels of stress can mess up your blood sugar. So bust out the sunscreen for the sake of your pancreas!
Other causes include eating high-sugar/high-carb foods, drinking alcohol, getting sick, and changing medication. A diet low in fiber and high in refined carbs or sugars and a sedentary lifestyle also make high blood sugar more likely.
So, what can you do when your blood sugar gets too high? Here are some natural ways to get your sugar back into a safe zone.
When Should Diabetes Medication Be Taken
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Causes Of High Blood Sugar
Keeping your blood sugar levels in the optimal range is very important. If your blood sugar levels are too high or too low, they can lead to health problems, like kidney diseases, vision loss, and heart disease.
There are many quick and natural ways to lower your blood sugar levels. However, youâll have to make some lifestyle changes to ensure your sugar levels donât go above or below the standard range.
Hyperglycemia or high blood sugar levels can be due to many reasons. If you have type 2 diabetes, your body lacks the ability to use its natural insulin properly. As a result, there will be a high concentration of sugar in your blood since the bodyâs insulin is not breaking it down at the required rate.
Likewise, if youâre eating too many carbs and your body isnât producing enough insulin, you may experience hyperglycemia. If youâre not as active as you used to be, that can also be the reason behind high blood sugar levels.
Besides this, physical and emotional stress can also lower your bodyâs sugar levels. For instance, if you have an infection or the flu, your blood sugar levels may be lower than average. Likewise, emotional stress from personal problems or family conflicts can also impact your blood sugar levels.
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