Diabetes Management: How To Keep Your Blood Sugar Levels In Check

   Diabetes is a chronic condition which occurs when the blood sugar level becomes too high. This happens mainly due to the inability of pancreas to produce enough insulin for the body, or when is incapable of using the insulin it produces in an efficient manner.

It is a common disease which affects people of all ages. Many factors, such as lifestyle is responsible for this disease. Diabetes is treatable, not curable. You can manage your diabetic conditions by keeping your blood sugar levels in check  

What are the ways of managing blood sugar?

You can manage your blood sugar levels by the following ways:

Try to exercise regularly

Regular exercises will help you to control your blood sugar levels. It will enable you to manage your weight and increase the sensitivity of your body to insulin. If insulin sensitivity increases, then your cells will be able to use glucose in your bloodstream in a more efficient manner.

Daily exercises will also help your muscles to use blood sugar as a source of energy.

If you have problems in managing your blood sugar levels, you can then check your blood sugar levels before and after exercising.

In this way, you will be able to understand how your body responds to different kinds of activities and keep your blood sugar levels in a steady position. If you do not have much time for exercises, try to choose shorter sessions.

Some of the exercises which can be helpful in managing blood sugar levels are as follows:

●Running

●Swimming

●Weightlifting

●Brisk walking

●Hiking

●Half squats

●Jumping jacks

Eating more fiber will be helpful

Another effective way by which you can control in your blood sugar levels is to eat more fiber. Fiber slows down the process of digestion of carbohydrates and sugar absorption. This helps in managing blood sugar levels.

Fibers are of two types, insoluble and soluble. Although both these fibers are important, soluble fibers have been more effective in managing blood sugar levels compared to insoluble fibers. 

A high fiber diet can make your body capable of regulating and lowering the blood sugar levels. You should eat those foods which are high in fiber, such as fruits, vegetables, legumes and whole grains. 

Try to manage your carb intake

Your carb intake has a significant impact on your blood sugar levels. Your body breaks down carbohydrates into sugars, which is known as glucose. After this process, insulin helps your body to use and store this glucose for energy.

However, if you eat too many carbs or have any problems in insulin production, then this process will get hampered and blood sugar levels will increase in your bloodstream.

This is the reason why you should try to manage your carb intake. You can easily manage your carb intake by carb counting. This process will help you to plan your meals in a proper manner, thus keeping blood sugar levels in check.

A low carb diet will enable you to minimize blood sugar levels. It will also help in preventing sudden spikes.

Eat low glycemic food

Eating low glycemic food will also help you to manage your blood sugar levels. You can use glycemic index or GI for choosing your appropriate food. Glycemic index measures how quickly carbohydrates break down during digestion and how swiftly your body absorbs them.

The GI divides food into 3 main categories, low, medium and high. You can manage your blood sugar levels by eating low GI foods in an consistent manner. Some f the low GI foods are:

●Barley

●Oats

●Unsweetened Greek yogurt

●Beans

●Lentils

●Bulgur

●Legumes

●Non-starchy vegetables

You can also add proteins or healthy fats in your diet for reducing the chances of blood sugar spikes after meal.

Manage your stress levels

Stress can have an impact on your blood sugar levels. If you feel stressed, your body will release some hormones, such as glucagon and cortisol, which will increase your blood sugar levels. Managing stress levels is very much necessary. Some of the ways by which you can manage your stress levels are:

●Regular exercise

●Meditation

●Arts and crafts

●Deep breathing

●Psychotherapy

●Pursuing your favorite hobby

Get an adequate amount of sleep

Lack of sleep can affect your blood sugar levels. It can also have an impact on the insulin sensitivity, which increases the chances of developing Type 2 diabetes. It also increases the secretion of cortisol, which can lead to a rise in blood sugar levels.

Adequate amount of sleep is very much necessary for keeping blood sugar levels in check. Adults are recommended to get a minimum of at least 7 to 8 hours of quality sleep each night.
You can try these ways for improving your quality of sleep:

●Maintain a consistent sleep pattern

●Keep your bedroom cool and comfortable

●Avoid alcohol before going to bed

●Take a warm bath before bed

●Remain physically active throughout the day

●Try to meditate

Eat probiotic rich foods

Eating probiotic rich foods will also enable you to reduce your blood sugar levels. Probiotics are friendly bacteria which help in improving blood sugar management. Probiotics may help in reducing fasting blood sugar, HbA1c as well as insulin resistance in people with Type 2 diabetes. Some of the examples of probiotic rich foods are as follows:

●Yogurt

●Kimchi

●Tempeh

●Kefir

Try to stay hydrated

Staying hydrated is very much important as it will enable you to regulate your blood sugar levels. According to some experts, individuals who drink plenty of water had a lower chance of developing high blood sugar levels.

Drinking plenty of water on a regular basis will rehydrate your blood. It will also help in reducing blood sugar levels by enabling your kidneys to flush out excess sugar from your body through urine.

Always remember that water and zero-calorie drinks are better for hydration. Try to avoid soft drinks since these drinks can increase the level of glucose in your body.

Diabetes is a non-curable disease, but it can be treated by keeping the blood sugar level in check. Managing blood sugar levels in not a difficult task. One can keep their blood sugar levels in check by following the methods mentioned above.