6 steps to manage your blood sugar when you are prone to diabetes
Diabetes refers to the stage when there are large fluctuations in blood sugar levels and when the body is not able to produce enough insulin to control it.
Is extremely important to manage Blood sugar when someone has diabetes, that is, diabetes is hereditary in the family. Here are some ways you can control diabetes.
Table of contents
one. Gymnastics:
Regular exercise helps to improve your insulin sensitivity, that is, help improve body performance. As a result, blood sugar levels become more stable. In addition, exercise also helps reduce stress and regulate diabetes.
If you have not been active so far, start now. Start slowly and gradually increase your workout time. Keep exercise goal for four to seven days a week for at least 30 minutes.
It is not necessary that you do exercises in the gym. Simple steps can help you maintain compliance. For example, take the stairs instead of the elevator; put your car away from the office and so on. Try to stay active throughout the day.
It is important to plan a realistic goal; otherwise it will be in vain. Keep changing your activities so that you don’t get bored like walking, jogging, sustainable exercises such as training with weights. It is important to do stretching exercises before and after each session.
2 Eating a balanced diet:
Proper nutrition is the key to managing blood sugar levels. Focus on foods that lower blood sugar. Try to include plenty of fruits and vegetables in your diet and just say no to highly processed and sweet foods.
The use of fibrous and non-starchy vegetables – asparagus, cucumber, lettuce, zucchini, beans, tomato – is extremely useful. You should also include berries, lean meats, citrus fruits, low-fat dairy products, poultry, fish, nuts, sweet potatoes, etc. You may also have tofu.
It is important to focus on making whole grain products. In case you have breakfast, there are cereals, it is important to check the key ingredients and make sure that the first grain is placed. You can eat a lot of whole grains, such as brown rice, bulgur (cracked wheat), popcorn, millet, sorghum, oatmeal, quinoa, whole wheat, etc.
It is important to have at least three meals per day, which are evenly distributed. Your goal should be to have some carbohydrates in every meal. As a rule, it is important to have food with a low glycemic index.
Low GI diet has little effect on sugar levels. For example, GI whole oatmeal is less than oatmeal.
3 Reduce stress levels:
Being stressed, you cannot exercise regularly and can ignore your food intake. In addition, stress can make you more prone to diabetes due to lower insulin sensitivity.
Moreover, during stress, your body adopts a “battle or flight” mechanism. This means that your body craves extra sugar and fat.
Therefore, it is vital to relax and control the level of stress. You can try exercise, meditation, yoga, chat with friends, replace negative thoughts with positive thoughts.
Focus on making everything good for you. You can also join a support group or get advice or therapy that can help you.
four. Stop smoking:
Smoking strictly, no, no, no. Hit this bad habit of controlling your blood glucose levels.
Smoking can complicate the situation and can cause some other diseases along with diabetes, namely heart disease and kidney problems, poor blood flow to the legs and feet, which can cause fatal infections of your legs and feet, as well as ulcers and amputation.
It can also cause retinopathy, which is an eye disease that can even lead to blindness. Peripheral neuropathy is one of the other risk factors when nerve damage to the arms and legs can lead to weakness, pain, numbness and poor coordination.
five. Avoid alcohol:
If you are prone to diabetes, your blood sugar can drop to a dangerous level if you drink regularly. When you drink, your liver will work to remove alcohol from your bloodstream instead of controlling your blood sugar.
Moreover, drinking leads to dizziness, drowsiness and disorientation. You can confuse symptoms that affect blood sugar by drinking too much; The situation can be extremely deadly.
As a rule, a woman should not have more than one drink per day, and a person should avoid eating more than two drinks per day. Drinking is 12 ounces of beer or 5 ounces of a glass of wine.
Drinks should be mixed with non-nutritious mixers, such as diet soda or club soda. In addition, you can also try a lighter option, such as a wine spriter or light alcohol. While drinking, you should slowly swallow the sip or try to switch to water or other calori-free drink.
Cutting drinks will help you eat wisely. It is usually found that drinking alcohol reduces your willpower to resist overeating.
6 Taking notes:
You should also try to keep a daily log to keep track of what affects blood sugar levels. The food you take, especially carbohydrates, level of physical activity, level of stress, diseases that have arisen in the recent past. Try to disassemble some templates after a week or so.
If you are focused on losing weight to test for diabetes, write about the size of your portion, your current position and where you want to see yourself.
Also write about your habit of smoking and drinking alcohol and how it harms your blood sugar level. You must also monitor your physical actions and your positive results that you feel.
You may think that a good blood sugar level. Well, the level of sugar that can be easily controlled by your body, releasing a sufficient amount of insulin, can be considered ideal for you.
Any signs of weakness, fatigue should not be ignored at any cost, as this will be only the beginning of this fatal disease, diabetes.