High blood sugar is considered dangerous if left untreated. It is strongly linked to type 2 diabetes; which is a metabolic disorder of insulin resistance (decreased sensitivity to the action of insulin); This leads to high blood sugar, says Dr. Alison Kelly-Hedgebethen, who confirms that “approximately 12% of American adults have type 2 diabetes, and more than a third of Americans have prediabetes; This is a major public health concern, as type 2 diabetes significantly increases the risk of heart disease, including heart attacks, atrial fibrillation and heart failure.”
Here are five scientifically supported ways to manage your blood sugar, according to Dr. Hedgbethen, according to the medical website eat this not that.
1 – Exercising regularly
Regular exercise is very effective in helping to manage blood sugar levels.
Dr. Lisa says. M Leontes “Exercise has many benefits, but the most important one is that it makes it easier to control the level of glucose in the blood (blood sugar)…People with type 2 diabetes have a lot of glucose in their blood; Either because their bodies don’t produce enough insulin to process it, or because their bodies aren’t using insulin properly (insulin resistance). Either way, exercise can lower blood glucose. Muscles can use glucose without insulin during exercise; In other words, it doesn’t matter if you are insulin resistant or if you don’t have enough insulin. When you exercise, your muscles improve the glucose they need, so your blood glucose level goes down.” She advised “anyone who is overweight or obese to speak to a doctor before starting an exercise program.”
2- Get enough quality sleep
Lack of sleep can be very harmful to your health and affect your blood sugar, says Dr. Isra Tsali, associate professor of medicine at the University of Chicago. “We now have strong evidence telling us that sleep deprivation has adverse effects on metabolism, especially glucose metabolism.”
3- Eat a healthy breakfast
Do you want to keep your blood sugar stable? Experts say: Don’t miss breakfast.
“Timing is important,” says Dr. Kristen Knutson, associate professor of sleep and daily medicine at the Feinberg School of Medicine in Chicago. And earlier seems to be the best… Our ability to process the food we eat works best in the morning.
For her part, says Dr. Krista Faraday, professor of nutrition at the University of Illinois at Chicago, “You’re better at treating glucose or blood sugar in the early morning. This ability fades with the passing of the day.”
4- Managing stress
Doctors warn that stress can lead to a spike in blood sugar.
Dr. Joshua J. says: Joseph, an endocrinologist and researcher with the Ohio State Wexner Medical Center Diabetes and Metabolic Research Center “In healthy people, cortisol naturally fluctuates throughout the day; It rises in the morning and falls at night. But in participants with type 2 diabetes, cortisol profiles that were flat throughout the day had higher levels of glucose. Most people with type 2 diabetes know the importance of exercising regularly, eating a healthy diet, and getting plenty of rest. But stress relief is a critical and often forgotten component of diabetes management. Whether it’s a yoga class, a walk, or reading a book, finding ways to lower your stress levels is important to the overall health of everyone, especially for those with type 2 diabetes.”
5- Monitor blood sugar levels
Tracking your blood sugar levels helps you know if you’re on the right track to manage your hyperglycemia.
The American Diabetes Association says, “Keep in mind that blood glucose results often elicit strong feelings. Your blood sugar numbers can make you irritated, confused, frustrated, or angry. It’s easy to use numbers to judge yourself. Remind yourself that tracking your blood sugar level is just a way to see how well your diabetes care plan is working, and whether that plan might need changing.”
