Very often it’s much more difficult to keep to certain restrictions if you are an adult. Children have parents to control them, whereas adults are the controller and the executor at the same time. Speaking about type 2 diabetes, which usually develops in grownups, “control” is a key word. Maintaining your blood sugar within the targeted indexes is vitally important for diabetics. Today, we want to share 10 best ways to lower your blood glucose levels, to help you keep control over the disease.
1. Don’t be passive
Regular exercises are one of the main things, which may help you with lowering your blood sugar. Muscles use the bulk of glucose, which gets into human organism. By making your muscles work, you transform sugar into energy, thus decreasing its amount in the blood flow. Daily aerobic workouts may significantly improve your health. If you don’t feel strong enough to go to the gym or to do any other sports, you may just have long walks.
2. Try to lower your body mass
Excessive weight and obesity are the core factors of diabetes appearance. Losing 5-7% of your weight will let you feel much healthier. Besides, the load on your heart and vascular system will be reduced, thus preventing you from the progress of diabetes complications. To control your blood sugar, you should control your weight.
3. Keep an eye on the amount of carbohydrates in your diet
All carbs may be divided into two groups: fast and slow. Eating fast carbohydrates like sweets, cookies, sweet pastry rapidly increases the quantity of blood glucose. At the same time slow carbohydrates give us more energy and our body needs to work more to split them up. As a result, the indexes of sugar do not raise to the dangerous points.
4. Have a good night rest
A healthy sleep gives our body time to restore. Sleep problems may lead to insulin resistance and consequently high blood sugar. Try not to stay up late and have enough sleep. If you suffer from insomnia, you may discuss the ways of managing it with your doctor.
5. Avoid eating foods with high glycemic index
Food, which has a high glycemic index raises the level of glucose more than that, which has a medium or a low GI. Knowing it, you may arrange your diet the way it will be useful for you. You’d better not eat white bread, pumpkin, melon and cornflakes but add oatmeal, legumes and fruits into your ration.
6. Try to diminish stress
Think positive and learn to manage stressful situations. The ability to cope with difficulties is very important in keeping your blood glucose at a targeted level. Yoga and meditation may be very useful when you need to calm down.
7. Regularly check your blood sugar
Blood sugar control is a “must” for every diabetic. Monitoring your current condition may give you the information needed for correction of your daily ration, tactics of treatment and your body’s overall condition. There’s no need to go to the doctors each time you need to check your blood glucose level. There are special devices, which can help you to measure your blood sugar without leaving your house.
8. Drink enough water
Drinking enough water during the day may significantly help you to keep your blood sugar under control. Water helps your kidneys to produce more urine. Hence, the excess of glucose withdraws from your body faster. The danger of dehydration is that your organism won’t be able to excrete enough urine to lower the amount of glucose in your blood flow.
9. Add more fiber foods to your ration
Eating food rich in fiber, you can slow the absorption of sugar because it slows the digestion of carbohydrates. Fiber prevents fast rise of blood glucose making this process gradual.
10. Take vinegar
According to some studies, taking vinegar helps to diminish the fasting glucose level.