Effective Strategies That Will Come in Handy in Keeping Blood Sugar Level Steady in Diabetics

Effective Strategies That Will Come in Handy in Keeping Blood Sugar Level Steady in Diabetics

What are the symptoms of high blood sugar levels in Diabetic patients?

Hyperglycemia can easily be detected because it causes a wide array of noticeable symptoms. The signs of hyperglycemia start to manifest when the levels extend beyond 200mg/dL. Some common symptoms of high blood glucose levels include:

  • Excessive and sudden fatigue

  • Severe and persistent headaches that fail to respond to pain over the counter relievers

  • Unexplainable blurry vision

  • Abnormal frequent increased urination

  • Extreme abdominal pain

  • Severe nausea

  • Dry Mouth

  • Confusion

Effective Strategies That Will Come in Handy in Keeping Blood Sugar Level Steady

Every diabetic should aim at preventing hyperglycemia even before it starts to avoid suffering the debilitating complications illustrated above. The complications and symptoms worsen the longer a person experiences elevated levels of blood glucose. The most important part of regulating your blood sugar level is knowing where your blood sugar levels stand. Here is brief but detailed guideline on steps diabetes can take to control their blood glucose levels.

Develop a healthy exercise regimen and stick to it

It is never too late to start reaping the benefits of a god exercise regimen especially if you are a diabetic battling hyperglycemia daily. By simply becoming more physically active, you are keeping your diabetes under control and preventing spikes in blood sugar. You don’t need a strenuous exercise session just simple strategic exercise will help curb hyperglycemia.

How Exercise helps curb hyperglycemia

Moderate exercises such as swimming and walking make a person breath a little harder and make the heart beat a little bit faster. This causes muscles to use more glucose and sugar that is present in the bloodstream. Overtime, this lowers blood sugar levels considerably preventing spikes in blood glucose. Additionally, these moderate exercises also increase the body’s insulin sensitivity.

Just keep in mind that you don’t have to overdo the exercises and strain your body. This is because strenuous exercise can significantly increase blood sugar temporarily after the exercise session is over.

excessively intense work out can also trigger the release of stress hormones that increase blood glucose levels.

The body’s response to exercise is highly personal, therefore; it is advisable to test your blood sugar level before, after and even during exercise so that you are sure of your body’s response. Seek advice from your doctor and you will get a proper guidance on what can work for you.

Incorporate foods with a low Glycemic index in your diet and maintain healthy eating habits

The Glycemic index measures the how different foods affect the blood sugar level. To maintain a steady blood sugar level, it is necessary to consume foods that do not cause the blood sugar level to spike. A diabetic person can succeed in preventing hyperglycemia by simply having a diet that is nutritious is mainly consists of foods that rank lowly on the Glycemic index. Here are some viable ideas when it comes to diet.

Add Blueberries to your daily meals

A ground breaking study by Journal of nutrition in 2010 unequivocally ascertained that a daily dose of the bioactive ingredients present in blueberries can increase insulin sensitivity and not only reduces the chances of hyperglycemia but also reduces the chances of developing diabetes even in patients who are prediabetic.

Consume avocados often

Avocados only contain natural and healthy fat that is nutritious and good for the body. The monounsaturated fat in avocado helps to slowly release blood glucose into the blood stream and this prompts less insulin release. Additionally, avocados are also loaded with beta-sitosterol which is a compound that helps quell swelling after having an intense work-out session. To avoid calorie overload, it is advisable to limit consumption to one quarter at a time. Alternatively you can go for avocado oil drizzled over fresh fruit salads or vegetable salad.

Add Chia seeds to meals

Chia seeds are gluten-free hence they help to stabilize blood glucose levels and help in managing the effects of diabetes. Additionally, these seeds also help to reduce insulin sensitivity, reduce the chances of developing high blood pressure in diabetics. These seeds are ideal for diabetic patients because they also have potent anti-inflammatory agents. Furthermore they are also loaded with nutritious contents such as calcium, folic acid, potassium and magnesium.

Spice up with cinnamon.

Apart from adding flavor and sweet scent to food, cinnamon also helps to quickly reduce blood glucose levels especially in diabetic patient; this is according to a study published in the Journal Annals of Family Medicine. Another study by Diabetes Care showed that cinnamon caused liver cells and muscle cells to respond more readily to insulin. A better response to insulin means that blood sugar level is easily balanced and controlled.

The study by Diabetic Care ascertained that Ceylon Cinnamon is more ideal for diabetic who want to control the blood glucose level. This is because apart from simply making the body more responsive to insulin Ceylon insulin also reduces levels if triglycerides and bad cholesterol. Just a half a teaspoon on a daily basis is enough to lower blood sugar level by close to 20%

To effectively control blood glucose level be more versatile with vinegar

Several studies in the last decade have ascertained that vinegar can come in handy in slowing down the absorption of sugar into the bloodstream. A study by Journal Community Hospital Internal Medicine Perspective suggested that simply taking 2 ounce of apple cider vinegar can improve sugar levels and insulin sensitivity considerably. At least a table spoon of vinegar with each meal is great for diabetics to help prevent a spike in blood sugar.

Vinegar blunts blood sugar and also heightens the sensation of fullness after a carbohydrate rich meal. The blood glucose balancing effect of vinegar works better in people with diabetes and prediabetes than in people with normal insulin sensitivity. It is advisable to beware of balsamic vinegar because it contains a lot of sugar.

Increase the amount of whole grains that you eat everyday

Whole grains such as barley, rye and oat bran contain beta-glucan fiber which increases the amount of time it takes the stomach to empty after eating hence preventing spike in blood glucose. Although whole grains are carbohydrates and can raise blood sugar, they are a great alternative to processed carbohydrates which raise blood sugar quickly.

Vegetables are your friend if you want to control your blood glucose level

Vegetables are not only packed with fiber, they also prevent surges in blood glucose and provide essential nutrients. It is advisable to settle on non starchy vegetables such as carrots, cucumbers and broccoli.

Mangoes are great for reducing blood glucose levels

Although mangoes taste sweet, don’t be fooled! This delicious fruit can come in handy in preventing hyperglycemia. According to a study by Oklahoma State University mangoes lower blood sugar considerably if eaten daily. Additionally, mangoes also contain over 20 different minerals and vitamins such as folate, fiber and vitamin C that add nutrition to the body.

Spice up your food

According an extensive and reliable study done by Journal of Medicinal Food, seasoning food using various spices reduces both blood glucose and cholesterol. Some spices that help reduce blood sugar include ginger, turmeric, fenugreek seed, mustard, curry leaf, coriander and cumin seed/.

Use olive oil in all your meals

Just like avocado olive oil is rich in monounsaturated fats that prevent belly fat accumulation and insulin resistance. Additionally olive oil also triggers the production of hormone leptin which suppresses appetite preventing rapid weight gain that can worsen the health of a person who already has diabetes.

Go nuts

Nuts such as pistachios, walnuts and almonds are loaded with healthy fat that slows down sugar absorption by the bloodstream.

Avoid Skipping Meals and instead have a sustainable meal plan

To effectively control blood glucose levels and to prevent dangerous spikes it is advisable to spread out daily food intake and start your meal planning right from breakfast. Eating a lot of food in one or two meals instead of spread out meals causes greater fluctuations in blood sugar. Go for three healthy meals that include the foods listed above and include at least two nutritious snacks in between. Healthy snacking in between will help maintain stable blood sugar level.

Desist from drinking alcohol on an empty Stomach

If you have not eaten anything, drinking alcohol, can lead to a significant drop in the blood glucose level up to 24 hours later. This happens because your body is trying to get rid of the alcohol. It is advisable to check your blood sugar level first before drinking alcohol and eat something before taking liquor.

Caution;  Diabetics should be careful with alcohol because sometimes the symptoms of low blood sugar such as slurred speech and dizziness can be confused with drunkenness.

Always plan ahead

A diabetic should avoid spikes in blood glucose by planning ahead and this entails carrying healthy snacks if you expect that your blood glucose levels might drop too low.

Although high blood glucose level is a detrimental condition that most diabetics suffer from, it is easily avoidable. All it requires is commitment to remaining healthy and  making a conscious decision to only consume foods that are beneficial.