High blood sugar or high blood sugar can be caused by several causes, and it can be associated with diabetes and insulin resistance. In this condition, the body either does not produce enough insulin or cannot use it properly.
High blood sugar levels occur from time to time in people with insulin resistance and diabetes, but if the value rises frequently or rises consistently, this may mean that the treatment is not effective enough and needs to be adjusted. High blood sugar can lead to serious complications for Long-term damage to blood vessels, nerves, and eyes, can increase your risk of infection. Controlling your blood sugar level requires the help of a professional, but there are some basic recommendations to keep in mind that can go a long way in maintaining your health.
Tips to reduce blood sugar
Hyperglycemia is usually defined as having a blood sugar level above 7 mm / liter and after a meal, at 8 mm / liter. The most common cause is consuming large amounts of fast-absorbing refined carbohydrates, but it can also be caused by inflammatory diseases, surgeries, and hormonal changes such as pregnancy and stress.
Symptoms of high blood sugar include fatigue, increased thirst, frequent urination, especially at night, dry skin, itching, blurred vision, and slow wound healing. The following tips may help keep blood sugar levels under control, but they are of course not a substitute for the treatment your doctor prescribes as well as your dietitian’s recommendations!
Increase your fiber intake!
Fiber is also essential for healthy digestion, and it slows down the digestion of carbohydrates and the absorption of sugars, which leads to a slower and more elevated rise in blood sugar levels. Vegetables, especially legumes, fruits, and whole grains are good sources of fiber. Fruits, on the other hand, are mostly fast-absorbing carbohydrates, which is recommended, depending on individual sensitivity, can raise blood sugar levels dramatically, and those who are resistant to insulin are advised to eat them especially in the afternoon. Absorption can be slowed down, for example, with oilseeds taken alongside the fruit, or with crackers made with whole wheat and sugar-free.
Find out the glycemic index of food!
a Glycemic index Numerical value that classifies foods based on their effect on blood sugar levels. It shows how quickly a specific food raises blood sugar levels. The lower the glycemic index of a food, the slower the absorption of carbohydrates in it, which leads to a less insulin response and an increase in blood sugar.
Based on this, the high, low and middle classes are distinguished. However, the effect of raising blood sugar also depends on the method of preparation and the foods consumed together. For example, vegetables will be absorbed faster if they are cooked or mashed for a long time. Absorption can be slowed down by eating both sour or fatty foods.
Choose your fruit wisely!
People with insulin resistance and diabetes do not have to exclude fruit from their diet, but they do need to pay attention to the glycemic index of that particular fruit. While grapes and melons, for example, can cause spikes in blood sugar levels and insulin response, berries with low glycemic indexes can be eaten, including raspberries, blackberries, strawberries, blackcurrants and raspberries. Blue, and currant, more boldly, as well as rich cellular antioxidants and insulin-hypersensitive effect ObservedEspecially for blueberries.
Enter a regular workout!
Regular exercise also helps in maintaining an optimal body weight and improving insulin sensitivity. The latter means that cells can make better use of the sugar in the bloodstream. This can be helped mainly through forms of movement that work the muscles and weights.
Try to de-stress!
Easier said than done, but managing stress is more important to blood sugar than you might think. In stressful situations, the production of two hormones, cortisol and glucagon, increases, causing blood sugar to rise. Exercise can also help you cope with stress.
Pay attention to your sleep!
Good sleep is a prerequisite for health. Lack of rest can cause disturbances in the hormonal system, affect blood sugar levels, and impair insulin sensitivity. Lack of sleep can also increase your cortisol levels. In addition to the quantity, quality is also very important, as sleep apnea, for example, can block true relief.
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Don’t forget minerals!
High blood sugar and diabetes have been linked to a deficiency of micronutrients, that is, minerals, vitamins and trace elements. Deficiency of magnesium, zinc, and potassium was common in people with uncontrolled hyperglycemia during studies. It has also been observed that replacing chromium improves glucose tolerance. Therefore it is important to monitor any deficiency disease.
However, it may be necessary to monitor blood sugar levels, and experts often recommend that patients keep the measured values in a manual.
10 breakfasts that don’t suddenly raise blood sugar
Breakfasts rich in fiber, protein and healthy fats help keep blood sugar levels stable and provide a feeling of fullness in the long run, so they can also be consumed by people with diabetes. However, individual sensitivity must also be considered here: there are those who, for example, breakfast porridge shed blood sugar levels.
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