How To Control Blood Sugar
Our body manage blood sugar level in our body by producing Insulin a hormone that allows your cells to use the circulated sugar. Insulin is the most important regulator of the blood sugar level. However multiple factors can impair blood sugar management and lead to hyperglycemia that is increase blood sugar level in the body.
High blood sugar level can be dangerous without prompt management and they may lead to both short term and long-term diabetes complication like weakness, itchy skin, thirst, rapid weight loss, frequent urination blurry vision, excess weight, always hungry.
Here are some ways to control your blood sugar level naturally
- First thing you have to do is eating the right type of carbohydrate. There are three main types of carbohydrate sugar starch and fibres. Sugar and fibres raise blood sugar levels but fibres doesn’t. As the body id unable to breakdown or absorbs fibres so. You may consider carbs that are rich in fibres in your diet. Sugar starch may be simple or complex. Simple carbs primarily consist of only one type of sugar. The body breakdown these carbohydrates very quickly which causes to blood sugar rises rapidly. Where as complex carbohydrates consists of three or more sugar types of molecules and they are link together and leads to gradual release of sugar in the body so that the blood sugar levels does not increases rapidly after the person eats them. The ability of the food item to raise the blood sugar can be measure by Glycemic index and higher the glycemic index is higher the blood sugar level in the body.
- Low glycemic index foods describe those that have a score of 55 or lower in the index and these food includes quinoa, legumes low fat milk leafy green and nuts and seeds meat fish and sweet potatoes.
- The other thing is to managing the carbohydrate intake as, body breaks the carbs into sugar mainly in the form of glucose and then insulin helps your body to use and store this glucose for energy. Mainly when you eat too many carbs and insulin function problem this process fails and blood glucose levels rise therefore you need to manage your carbs intake by counting how much you are consuming and how much you need. Low carb dietry pattern helps you to stabilize and manage blood sugar. However, this type of eating pattern may not be suitable for everyone therefore before modifying your carbohydrate intake you may consult a health care professional or a dietician.
- Regular exercise as during physical activity the body needs fuel so the fuel storage effect of insulin needs to be suppressed and this is done primary by inhibit insulin during exercise. So after exercise there is a need of fuel depot refilling mobilize during exercise. Particularly the glycogen stores in muscles and this process is facilitated by increased in insulin sensitivity of the muscles that were previously engaged in physical activity. In physically trained individuals, insulin sensitivity is also higher than in untrained individuals due to adaptation. Therefore, exercise helps your muscles to use blood sugar for energy and for muscles contraction. So, check your blood sugar level before and after exercise this will helps you to learn that how your body response to different activity and keeps your blood sugar level from getting too high and too low.
- Brief light exercise also helps to regulate your blood sugar levels with type 2 diabetes. Other exercises like weight lifting, briss walking, running cycling, hiking swimming and more even any activity that can regularly gets you up and moving helps you a lot.