Blood sugar or blood glucose level is the amount of glucose present in the blood of a human or animal. Blood glucose is a tightly regulated biochemical parameter in blood. It is important for metabolic homeostasis.
The body naturally has glucose in the blood which gives the organs and cells energy to function. Blood sugar mainly comes from carbohydrates and the body needs insulin in order to maintain blood glucose levels within the normal range. Insulin helps cells absorb glucose from the blood and use it for energy or store it.
Anything over 120 mg/dl is what is considered high blood sugar and once blood sugar levels reach 140 mg/dl they begin to damage the body. There are several things you can do to help control your blood sugar. First is to talk to your doctor. Use a blood glucose meter, these help by allowing you to check your blood sugar at any time.
Headache and other pains and aches
Fatigue
Difficulty concentrating
Feeling tired or drowsy
Blurred vision
Dry mouth
Frequent urination
Slow healing of cuts, wounds and bruises
Bloating
Therefore It’s important to keep your blood sugar levels in your target range as much as possible to help prevent or delay long-term, serious health problems, such as heart disease, vision loss, and kidney disease. Staying in your target range can also help improve your energy and mood.
1. Exercise
Regular physical activity helps you feel better. It may also improve your sensitivity to insulin, which means it works better in your body.
Because of this, blood sugar levels can become more stable.
Exercise can also help ease stress.
If you aren't active now, start slow.
Then build up how much exercise you get over time.
Shoot for 4 to 7 periods of activity each week. Try to make each period last for at least 30 minutes.
And you don't have to work out at the gym to be active.
Take the stairs instead of an elevator, or park at the far end of the lot.
Both add exercise to your daily routine.
Have a realistic goal and make a plan.
What exercises will you do, and when will you do them?
For example, you might plan to walk 30 minutes most days on your lunch break.
Change your activities often enough so you don't get bored. You can do aerobic activities like walking or jogging.
And resistance exercises like working out with weights offer another option. Whatever you do, don't forget to stretch before and after each workout session.
It's important to realize that exercise may lower blood sugar.
Talk to your doctor about whether you need to adjust your meds or insulin dose to keep your levels high enough.
2. Eat a Well-Balanced Diet
Try to fill half your plate with non-starchy vegetables such as: asparagus, broccoli, carrot, cucumber, salad greens, squash or tomatoes.
Also, make sure to get some beans, berris, citrus fruits, lean meat, nuts, poultry or fish.
You can also get protein from vegetarian things like tofu.
Stick to whole-grain foods. If you eat cereals, check the ingredients and make sure whole grain is first on the list. Some good whole grains are brown rice, bulgur, millet, quinoa, sorghum or whole wheat.
Remember to eat three meals a day, and try to space them out evenly. You should also aim to have the same amount of carbs at each meal.
In general, less-processed food is better. That's because it has a lower glycemic index, which means it may have less of an effect on your blood sugar.
For example, oatmeal from whole oats has a lower glycemic index than instant oatmeal.
Also, if you follow a healthy diet and exercise routine, you could lose weight and protect yourself from other dangerous affection
3. Reduce Stress
If something has you bothered, try to make changes that can help you relax. You might exercise, spend time with friends, meditate, or replace negative thoughts with positive ones.
Do whatever works for you.
4. Quit Smoking
Kick the habit. It'll give you better control of your blood sugar levels. As simple as it sounds, this is essential.
5. Cut Back on Alcohol
Drinking alcohol can drop blood sugar to dangerous levels. When you drink, the liver has to work to remove the alcohol from the blood instead of regulating blood sugar.
6. Take Notes and Watch this Video : CLICK HERE TO WATCH VIDEO
Yes, this is something many people, unfortunately don't do as a habit.
Keeping a detailed daily log can help you track what affects glucose levels.
That log can include:
Insulin and other medications
Food, especially carbs
Physical activity
Stress
Illnesses
After a week or so, see if you notice any patterns.