Hyperglycemia, or high blood sugar, occurs when the body struggles to regulate sugar levels and rejects insulin, a hormone crucial for this balance. Insulin resistance heightens the risk of diabetes and pre-diabetes, now considered among the most challenging 21st-century diseases across all age groups. Various factors, including obesity, a diet rich in saturated fats and processed foods, a sedentary lifestyle, and certain medications, can lead to high blood sugar. Effectively managing blood sugar is essential to fend off diabetes and other life-threatening diseases. Here are activities to incorporate into your routine to effectively master your blood sugar:
Control Your Carb Intake
For those with diabetes or high blood sugar, managing carb intake is crucial. While carbohydrates in moderation provide necessary energy for bodily activities, the right amount varies based on factors such as gender, age, body weight, and lifestyle. Monitoring carb intake fosters awareness of what you’re consuming, aiding in effective blood sugar management. Opt for whole grains and low glycemic index foods over processed and refined options for better nutritional content.
Lead an Active Lifestyle
As more individuals find themselves trapped in the demands of 9-5 desk jobs, managing overall health, including blood sugar, becomes increasingly challenging. Exercise improves insulin sensitivity, enhancing the efficient absorption and utilization of glucose. Incorporating an active lifestyle throughout the day is key to managing blood sugar levels. Take short breaks every 30 minutes or an hour for light walking or movement while engaging with colleagues.
Include More Fiber
Fiber, not easily broken down by the body, plays a significant role in managing blood sugar levels. Integrate fresh produce, legumes, and whole grains into your daily diet. Men should aim for 31 to 37 grams of fiber daily, while women should target 21 to 25 grams.
Stay Hydrated and Get Enough Sleep
While hydration is known for maintaining overall health and promoting glowing skin, it also aids in managing blood sugar levels. Adequate hydration helps kidneys flush out excess sugar, addressing issues arising from poor dietary choices or the body’s inability to utilize sugar efficiently.
Poor sleep is another contributor to high blood sugar levels, increasing fatty acid levels in the blood and disrupting glucose regulation. Ensure sufficient daily sleep to control blood sugar levels and reduce the risk of diabetes.
Incorporating these small changes into your lifestyle can make managing blood sugar levels more manageable. However, consult with your medical representative to determine what works best for your individual needs.