High blood sugar doesn’t mean you’re sweet.
Hyperglycemia, or simply high blood sugar, is commonly associated with diabetes and prediabetes (when the body’s sugar levels are high but not high enough to diagnose diabetes). If you do not treat this condition and do not engage in prevention, you can face very unpleasant health consequences.
Blood sugar control is a vital activity that should not be neglected.
What you need to know about it
Measuring blood sugar allows you to determine if your body is using glucose for energy in a healthy way. If your blood sugar levels are too low, you may need to increase the amount of glucose sources in your diet. Well, if the sugar level is too high, you will have to do the opposite — reduce the number of «sweet» sources.
Why is it dangerous to ignore this problem
High blood sugar levels can harm the sensitive tissues in your body. For example, blood vessels and nerve cells suffer.
By maintaining a normal blood sugar level, you help the body in the prevention of diseases of the cardiovascular system, as well as ward off kidney damage, vision loss, neuropathy, and problems with teeth, gums, and bones.
If blood glucose levels are too high, the body can enter a state of diabetic ketoacidosis, breaking down fat for energy and releasing the toxic by-product of metabolism, ketones. As soon as too many ketones accumulate in the blood, a diabetic coma and even death can occur.
How to Check Your Blood Sugar
Blood sugar tests are taken twice — on an empty stomach and after meals.
- On an empty stomach — the sugar level should be less than 100 mg.
- After meals — less than 140 mg.
A random blood sugar test should not show a result of more than 200 mg. At the same time, sugar levels below 60 can be dangerous. Its symptoms are a feeling of weakness and loss of consciousness. This is a very serious condition.
How to Reduce Blood Sugar
These prevention methods allow you to lower your blood sugar permanently and improve your health.
1. Regular exercise
Your body uses glucose for energy, and exercising regularly is one of the best ways to maintain normal blood sugar levels.
Walking, weightlifting, cycling, swimming, cardio all use blood sugar for energy. This is a very cool way to keep your health and even the psyche in order. We recently wrote about why it is so important to exercise every day, and it’s not just about sugar.
2. Eat More Fiber
Fiber helps slow down the absorption of sugar and the digestion of carbohydrates. Thanks to fiber, blood sugar levels do not rise sharply after eating, therefore, they do not fall immediately. If you add more fiber to your meal, you will stay energetic longer and improve digestion.
3. Eat small meals
A large serving causes a quick and sudden spike in blood sugar levels, which can make you feel like you want to do something afterwards, and then quickly get tired and want to take a nap.
But if you eat in small portions, reinforcing proteins and carbohydrates with fiber, you will feel full and cheerful much longer. Between the main meals, also add healthy snacks rich in proteins and fiber. We have already written about such snacks in one of our articles.
4. Down with carbohydrates
Carbohydrates directly affect blood sugar levels and also reduce the effectiveness of insulin. So try to limit yourself in carbohydrates. A low-carbohydrate diet can reduce the number of spikes in blood sugar.
So no refined bread, starch and pasta. And hello whole grains, they are fantastic.
5. Probiotics are your best friend in the fight against high sugar.
Probiotics help beneficial bacteria grow and develop better. Thanks to these products, you will be able to better regulate your blood sugar, so do not forget about fermented foods (kimchi, sauerkraut, pickles) and natural yogurt, kefir.
The opinion of the editors may not coincide with the opinion of the author of the article.