1. Eat a Healthy Diet
Contact your healthcare provider if you have consistently high levels, increased thirst, or frequent urination. In general, 180 mg/dL is considered dangerously high and you should take steps to bring it down. Staying hydrated may help you prevent hyperglycemic episodes as well.
When people tell me they hate Bangkok and don’t find a lot of things to do there, I totally understand. It’s a love/hate city that most people aren’t a fan of on arrival. For a blood-sugar-friendly meal, Phipps recommends incorporating a lean source of protein, like shrimp. A half-cup of black beans has more than 7 grams of protein and 8 grams of fiber.
Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes (1, 26, 27). A low carb diet limits the amount of carbohydrates a person consumes. Carbs raise blood glucose more than other foods, and evidence suggests that a low carb dietary pattern may help a person stabilize and manage their blood sugars. If your blood glucose is between 135 and 240, then moderate exercise won’t cause your blood sugar to drop sharply during your workout.
Diet, exercise, and medication need to be optimized every day to maintain body performance, avoid the complications of diabetes, and prolong a long and healthy life. The difference is that the reward for all this work comes later. The individual with diabetes gets to cheer thirty years later playing with grandchildren. Research showed that blood sugars should be kept within a tight range of normal, and technology should adapt to make that happen. Children with diabetes weren’t ostracized; they too could do what they wanted and their friends took the needles and blood tests in stride.
Eating a healthy diet is one of the most important ways to bring your blood sugar count down. Make sure to include plenty of fruits, vegetables, whole grains, and lean proteins in your meals. Avoid sugary drinks and processed foods that can cause spikes in blood sugar levels.
One of the tenets of a blood-sugar-lowering diet is getting the recommended amount of fiber every day, which slows digestion to keep blood sugar even. Men should aim for 30 to 38 grams of fiber per day; women should aim for 21 to 25 grams of fiber per day. “Blood sugar refers to the level of glucose molecules in your bloodstream,” says Mary Ellen Phipps, M.P.H., RDN, LD, and founder of Milk & Honey Nutrition.
When you’re sick, your body makes stress-related hormones that help fight the illness. Changes in your appetite and usual activity also may affect your blood sugar level. Hemoglobin A1c indicates the average level of blood sugar (glucose) that has accumulated over the past 2-3 months. It means that if we over consume foods with sugar; our body will be unable to use that amount, so the surplus will be stored in the blood resulting in a gradual increase in hemoglobin A1C levels.
2. Exercise Regularly
Regular exercise can help lower blood sugar levels by increasing insulin sensitivity. Aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week. Strength training can also be beneficial in improving blood sugar control.
3. Monitor Your Blood Sugar Levels
It’s important to regularly monitor your blood sugar levels with a glucose meter. This will help you understand how certain foods and activities impact your blood sugar levels and allow you to make necessary adjustments to keep them in check.
4. Stay Hydrated
Drinking plenty of water throughout the day can help prevent dehydration, which can lead to higher blood sugar levels. Aim to drink at least 8-10 glasses of water each day to stay properly hydrated and support optimal blood sugar control.
5. Get Plenty of Sleep
Lack of sleep can negatively impact blood sugar levels and insulin sensitivity. Aim to get 7-9 hours of quality sleep each night to support overall health and maintain stable blood sugar levels.
6. Manage Stress
Chronic stress can elevate cortisol levels, which can lead to spikes in blood sugar levels. Practice stress-reducing techniques such as deep breathing, meditation, yoga, or spending time in nature to help manage stress and keep blood sugar levels in check.
By incorporating these strategies into your daily routine, you can effectively bring your blood sugar count down and improve your overall health and well-being. Remember to consult with your healthcare provider before making any significant changes to your diet or exercise routine.
