HOW TO AVOID BLOOD SUGAR SWINGS
Your Blood Sugar Levels could be the reason why you are constantly feeling sluggish and struggling to shed the extra kilos despite all your efforts. Blood sugar can play a huge role in how you feel daily. It can affect your sleep, energy, appetite, and stress response; and can be pretty hard on people especially with type-2 diabetes. It is imperative to understand the role blood sugar plays in our health and take necessary measures to help stabilize the blood sugar levels throughout the day and decrease the risk for many serious health problems.
BLOOD SUGAR: HIGHS AND LOW
An imbalance in blood sugar levels can mean you either have ‘hypoglycaemia’ (where the blood sugar level drops below the optimum range), or ‘hyperglycaemia’ (where the BSL rises above the optimum range). Blood Sugar imbalance can make you feel drowsy, dizzy, irritable, moody, irritable, and constant craving for sweet foods. It is important to find a remedy at the earliest as this can increase the risk of getting type-2 diabetes, a condition where the body’s insulin production decreases tremendously. Low insulin production leads sugar to build up in the blood, making the blood vessels to harden and narrow, which can lead to a heart attack or stroke. High Blood Sugar can also lead to many other health problems such as kidney failure and blindness.
Diabetes is a rising health problem claiming many lives. In fact, 77 million Indians have diabetes, making it the second-highest country with diabetes, right after China. It is estimated that 1 in every 6 people with diabetes in the world is from India. It is of great importance to recognize the risks of imbalanced blood Sugar and find possible measures however you can before it leads to greater harm.
Here are 6 smart and simple tips for you to focus on to help maintain steady blood sugar levels:
HOW TO MAINTAIN STEADY BLOOD SUGAR LEVELS
1. Manage Your Diet
Many fad diets tend to put heavy restrictions on foods rich in carbohydrates, proteins, and fats. However, these food groups provide the essential macronutrients and energy needed for stable blood sugar. Cutting off a whole food group from your diet can do you more harm than actually helping you in stabilising your blood sugar levels. The key is to focus on complex healthy carbs instead of unhealthy refined carbs, which take longer to digest and provide your body with long-lasting energy and important nutrients.
Additionally, restrictive diets like ‘intermittent fasting’ should be done with careful execution and only if it is sustainable in accomplishing what you need in a day. Otherwise, it can backfire, putting you in a restrict-binge cycle that results in continual blood sugar swings. Diabewell Juice & Tablets offer a healthy alternative to managing Blood Sugar without any harmful effects. They contain healthful nutrients for the body, without the need to get on any crazy restrictive diets.
2. Never Skip Breakfast
We have been told constantly the importance of breakfast as it is the most important meal of the day. Moreover, it is also a great way to help control your blood sugar levels for the day. Studies have suggested that eating your breakfast within two hours of getting up and including healthy nutrients rich foods can help set up your blood sugar control throughout the day.
Including Diabewell Juice in your breakfast regimen besides your whole-grain toasts and eggs can be a perfect way to help your blood sugar levels in check throughout the day.
3. Reduce Your Sugar Intake
The average Indian consumes almost 19 kg of sugar per year. While most of this comes from our daily ‘chai’ intake, processed and prepared foods like sweets, sodas, and snacks also greatly contribute to it. Added sugars like sucrose and high-fructose are basically, just empty calories with no nutritional benefits for our health and can cause serious health complications like diabetes. An unhealthy amount of sugar consumption can cause insulin resistance in the body, making the body unable to control sugar effectively. Also, sugars are broken down very easily in our body, resulting in an almost immediate increase in blood sugar levels. Therefore, it is best to avoid sugar as much as you can to prevent long-term health complications like diabetes. Sugar substitutes are the best alternative option to give up sugar entirely.
4. Drink More Water
Water is essential for the healthy functioning of the body. It is important to drink plenty of water daily to ensure your body is hydrated. When you do not drink enough water, your body produces vasopressin, a hormone that encourages the kidney to retain fluid and inhibit the flushing out of excess sugar in your urine from the body. Dehydration can also prompt the liver to release more sugar into your blood which can lead to a spike in blood sugar. Always make sure to drink plenty of water on a daily basis, and increase your water intake during hot weather or while doing physical activity to prevent High Blood Sugar in your system.
5. Exercise Regularly
Physical activities such as exercise can help lower high blood sugar by increasing cells sensitivity to the insulin hormone. It also helps muscle cells to absorb sugar from the blood, helping to stabilised blood sugar levels. It is proven that both moderate and high-intensity exercise (either on a full or empty stomach) is effective in controlling blood sugar levels and also help with weight loss, a great way to combat high blood sugar.
Additionally, it is also important to fuel and replenish your body after a high-intense exercise. Your muscles use up the glycogen (stored glucose) in the body to fuel your exercise. It is important to replenish your body with healthful snacks rich in carbs and protein, as this can lead to a drop in your blood sugar, which can cause fatigue and irritability.
6. Manage Stress
Stress plays an important role in the functioning of our mental and physical health. And on that note, stress also can heavily influence your blood sugar response. When you are in a state of stress, your body begins to produce its blood sugar, a process known as gluconeogenesis. This excessive blood sugar release can be harmful to your body as it can lead to a sudden spike in blood sugar levels. It is vital to take timeouts now and then, focus on simple things that can help you relax and calm your nerves. Taking a short walk around the block, meditating, listening to music can be of great help when it comes to de-stressing.
It is never an easy task to make changes in lives, especially when it comes to health. But with determination and commitment, these simple steps can come a long way in managing diabetes, but also in boosting overall health. With that being said, consult your doctor before making any change, especially with dietary change if you have any medical conditions or are on any medications. For most people, making these simple diet and lifestyle changes is a great way to manage blood sugar swings and help lower your risk of developing insulin resistance or type 2 diabetes.