Last Updated on December 6, 2022 by
Diabetes is a chronic health condition that affects how your body utilizes sugar in the bloodstream. Usually, your body breaks down most of the food you eat into sugar or glucose and releases it into your bloodstream. When sugar builds up in your blood, the pancreas releases insulin hormone to let the sugar into your body’s cells for use as energy. But with diabetes Rockville, the pancreas doesn’t secrete enough insulin, or the cells are unresponsive to the hormone; the result is high blood sugar levels in the bloodstream. Over time, this can cause complications like vision loss, kidney disease, heart disease, and amputations. There is no cure for diabetes, but your healthcare provider may prescribe medications to help you control your blood sugar levels. Here are lifestyle changes that can help you lower your blood glucose levels.
Manage your carb intake
Your carbohydrates intake significantly influences your blood sugar levels because your body breaks carbs down into sugars. The sugar is released into the bloodstream, causing insulin production and glucose absorption by cells. While carbs are essential for energy, too much can cause a rise in blood sugar levels. Therefore, if you have diabetes, eat a low-carb diet to reduce blood sugar levels and prevent blood sugar spikes. Also, prioritize whole grains over processed and refined carbs for better nutritional value.
Exercise regularly
Regular exercise or physical activity makes your cells more sensitive to insulin, meaning they can effectively use the sugar in your bloodstream. Your muscles also use your blood sugar for energy and muscle contraction when you exercise. If you have problems with blood sugar management, routinely measure your levels before and after exercising. This way, you can establish your response to different activities and keep your blood sugar levels from getting too high or low.
Instead of sitting all day long, take a break every 30 minutes to take a light walk or engage in simple resistance exercises like leg raises and squats. Besides increasing insulin sensitivity, regular exercise can help you reach and maintain a moderate weight.
Increase your fiber intake
Fiber gradually increases blood sugar levels by slowing down carb digestion and sugar absorption. Both soluble and insoluble fibers are vital, but soluble fiber has explicitly been shown to improve blood sugar management; insoluble fiber has not been shown to have this effect.
A high-fiber diet improves your body’s ability to regulate blood sugar and reduces blood sugar lows.
Drink a lot of water and stay hydrated
Drinking enough water is essential to prevent dehydration, but beyond that, it helps you keep your blood sugar within healthy ranges. Besides avoiding dehydration and lowering blood sugar levels, water helps your kidneys flush out any excess sugar through urine. While drinking fluids is essential, remember that water and other zero-calorie drinks are the best. Avoid sugar-sweetened options like soda, energy drinks, and processed juices; these can raise blood glucose, drive weight gain and elevate diabetes risk.
If you have diabetes, consult your healthcare provider at Quality Primary Care to learn more about controlling your blood sugar levels.
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