Natural Ways To Balance Your Blood sugar
Your daily mood and energy levels are greatly impacted by your blood sugar levels. Long-term health also depends on maintaining blood sugar equilibrium. Piedmont therapeutic dietitian Lena Beal, MS, RDN, LD, explains the significance of maintaining a healthy blood sugar level and how to do it.
Maintaining a normal blood sugar level is crucial since it averts major long-term health issues like heart disease, kidney disease, and vision loss, according to Beal.
The leading cause of death in the United States is heart disease, which can be exacerbated by high blood sugar.
"A prolonged period of elevated blood sugar damages your blood vessels, organs, tissues, and nerves," she says. "Your heart, brain, and other organs don't receive enough blood when your blood arteries are injured. Amputations, heart attacks, strokes, blindness, and nerve damage can result from this.
High blood sugar can be caused by your diet and lifestyle choices (more on that below).
"A prolonged period of elevated blood sugar damages your blood vessels, organs, tissues, and nerves," she says. "Your heart, brain, and other organs don't receive enough blood when your blood arteries are injured. Amputations, heart attacks, strokes, blindness, and nerve damage can result from this.
High blood sugar can be caused by your diet and lifestyle choices (more on that below).
Symptoms of elevated blood sugar levels
High blood sugar can result from the following:
Consuming a lot of sugary or carbohydrate-based foods.
Not getting enough exercise.
Dehydration.
Stress.
Inadequate sleep.
Specific diseases, wounds, or infections.
Certain drugs, such as steroids.
High blood sugar symptoms include:
Urinating a lot
A rise in thirst
Weakness
Weariness
Vision blur
Inability to focus
A headache
Unaccounted-for weight loss
Recurring infections
Low blood sugar signs:
Low blood sugar is at the other extreme of the range. Among the causes of low blood sugar are:
not getting enough food.
excessive alcohol consumption while fasting.
certain disorders of the kidneys and liver.
The body produces too much insulin.
deficits in hormones.
Low blood sugar is at the other extreme of the range. Among the causes of low blood sugar are:
not getting enough food.
excessive alcohol consumption while fasting.
certain disorders of the kidneys and liver.
The body produces too much insulin.
deficits in hormones.
Low blood sugar symptoms include:
Lightheadedness
Unsteadiness
Perspiration or clammy, chilly skin
Anxiety
The ability to irritate
Fear
A headache
Rapid heartbeat
Perplexity
"It's probably an isolated incident if you have these symptoms but feel better after eating," she explains. "However, it's time to have your blood sugar checked if you experience symptoms on several days."
How to keep your blood sugar levels constant all day
How to keep your blood sugar levels constant all day
Your blood sugar is greatly influenced by your lifestyle. You'll feel more focused and invigorated if you steer clear of severe highs and lows.
Beal suggests the following to keep blood sugar levels in a safe range:
Engage in regular exercise: "Research has indicated that physical activity can help control blood sugar levels," she explains. "The body uses and releases the glucose that is stored in our muscles when we are physically active." This also increases insulin sensitivity, or how well your body uses insulin. Every week, try to get in two weight training sessions and 150 minutes of cardiovascular exercise.
Keep your weight within a healthy range: Find out from your primary care physician if your weight is appropriate for your height and age.
Cut back on sugar: Blood sugar is raised by dietary sugar, which causes a rollercoaster of highs and lows. Beal advises avoiding cakes, pastries, pies, candies, and other sweets, as well as sugary drinks. Sugar can be found in unexpected places, such as ketchup, pasta sauce, and salad dressing, so be sure to read food labels.
Keep your weight within a healthy range: Find out from your primary care physician if your weight is appropriate for your height and age.
Cut back on sugar: Blood sugar is raised by dietary sugar, which causes a rollercoaster of highs and lows. Beal advises avoiding cakes, pastries, pies, candies, and other sweets, as well as sugary drinks. Sugar can be found in unexpected places, such as ketchup, pasta sauce, and salad dressing, so be sure to read food labels.
Refined carbs should be avoided: Refined carbs have the same potential to raise blood sugar levels as sugary foods. These consist of pizza, crackers, white bread, white pasta, potato chips, and various cereals.
Select foods that are high in fiber: One excellent method to increase your intake of fiber is to eat more vegetables. In order to delay the rise of blood sugar after a meal, choose carbohydrates that are high in fiber. Beal recommends brown rice, beans, lentils, nuts, seeds, oatmeal, and whole wheat bread. Instead of fruit juice or fruit snacks, choose for high-fiber fruits like oranges, raspberries, and apples (with the peel).
Drink plenty of water: "You can slow the rise of blood sugar by drinking just 6 to 8 ounces of water with every meal," she explains.
Select foods that are high in fiber: One excellent method to increase your intake of fiber is to eat more vegetables. In order to delay the rise of blood sugar after a meal, choose carbohydrates that are high in fiber. Beal recommends brown rice, beans, lentils, nuts, seeds, oatmeal, and whole wheat bread. Instead of fruit juice or fruit snacks, choose for high-fiber fruits like oranges, raspberries, and apples (with the peel).
Drink plenty of water: "You can slow the rise of blood sugar by drinking just 6 to 8 ounces of water with every meal," she explains.
Put sleep first: “Those who don’t get enough sleep may have insulin resistance, which means they may not be able to use glucose as the body normally would and may have higher blood sugar than normal,” she says.
Practice stress management techniques: “The hormones we release under stress cause blood glucose levels to increase,” Beal says. “Reduce stress with regular exercise, balanced meals, plenty of sleep, time away from technology, meditation, yoga, journaling, counseling, and time with family and friends.”
Avoid tobacco products: “Nicotine increases your blood sugar levels and makes them harder to handle,” Beal advises. If you smoke or use tobacco products, ask your primary care physician about the best way to stop.
Limit your intake of alcohol: Because it can cause blood sugar spikes and extremely low blood sugar in diabetics. If you have prediabetes or diabetes, find out from your doctor how much alcohol is safe to consume.
Be consistent in your meal times: Eating at the same time and in the same quantity every day is crucial for blood sugar control, according to Beal.
If you frequently experience symptoms of either high or low blood sugar, consult your primary care physician.
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