The amount or concentration of sugar (or glucose) in the bloodstream is of great importance and goes a long way in preventing the development of certain health problems like diabetes, eye problems, heart and blood vessel disease, kidney failure, nerve damage, etc. An all-around healthy lifestyle is a combination of single habits and practices. So here are a few more of those to add in order to better control your blood glucose levels.
Physical exercise and fitness help everything. And here’s one more reason to take your routines more seriously. Regular exercise will help you maintain a healthy weight and increase sensitivity to insulin, meaning your cells can better use the sugar in your bloodstream.
Control Your Diet & Portions:
There are many factors to consider when planning a healthy diet. Stick to a low carb diet to help control blood sugar, and increase fiber intake (soluble dietary fiber found in fruits and vegetables are effective for sugar control). The amount and type of carbs you consume will also determine how food affects blood sugar levels. Micronutrients like chromium and magnesium are beneficial for regulating sugar in the long-term. Chromium aids metabolism and can be found in egg yolks and wholegrain products. Magnesium deficiency raises the risk of developing diabetes; so add more fish, leafy greens, bananas, dark chocolate and avocados to your diet. Cinnamon also helps to reduce insulin resistance in the cells, and increase insulin sensitivity. Lastly, portion control isn’t just for when you’re watching your weight, it should be part of your lifestyle. Proper portion control will help you regulate calorie intake and control blood sugar levels.
Control Stress Levels:
Everyone needs a little rest and relaxation once in a while. The benefits of proper rest and a balanced lifestyle are physiological and psychological. One important benefit is lower stress levels. During stress, the body secretes glucagon and cortisol, which spikes up sugar levels. So take out time to de-stress regularly.
Get Enough Sleep:
Sleep deficiency decreases the release of growth hormones and increases cortisol levels, which in turn affect blood sugar levels. Good sleep involves quantity and quality; sufficient sleep will help maintain hormonal balance, thus promoting a healthy weight and balanced body.
Stay hydrated to maintain healthy glucose levels in your bloodstream. In addition to preventing dehydration, water helps your kidneys lush out excess sugar through urine. Remember that water and other non-caloric beverages are best. Sugar-sweetened drinks raise blood glucose, drive weight gain and increase the risk of diabetes.
Maintain A Healthy Weight
Weight control also promotes healthy blood sugar levels and has been shown to reduce risk of developing diabetes. A 7% reduction in body weight can decrease the risk of developing diabetes by up to 58%, which is a preferred alternative to medication and is more sustainable. “What gets measured gets managed.” As such, we advise that you measure and monitor blood glucose levels. Staying aware will help you adjust your diets and other habits to maintain optimal blood sugar levels. However, you should consult a professional (doctor or nutritionist) before making any major alterations to your diet; especially if you already have issues with blood sugar control.