Check How to Reduce Blood Sugar Here

Check How to Reduce Blood Sugar Here


Check How to Reduce Blood Sugar Here

There are many ways to reduce blood sugar, ranging from lifestyle changes to eating foods and drinks that are healthy for the body. For that, strong determination need. Is important, especially if you are at risk of suffering from diabetes or experiencing it.

Two things can cause increased blood sugar, lack of insulin production or when the body cannot send sugar from the blood to cells effectively. High blood sugar levels that are uncontrolled can damage blood vessels, nerves, and specific organs, such as the eyes, kidneys, brain and heart.

High blood sugar can characterise by symptoms of fatigue, frequent thirst, blurred vision, abdominal pain, frequent urination, increased appetite, tingling in the legs and arms, and wounds that are difficult to heal. In addition to diabetes, high blood sugar levels can cause other health problems, such as blindness, stroke, heart attack, and kidney failure. 


How to lower blood sugar

One way to reduce blood sugar is to change your lifestyle to prevent illness or reduce symptoms caused by high blood sugar levels. Here are any steps you can take to help your body control blood sugar:

    Lose weight
    For those of you who have excess weight, it is recommended to lose weight towards the ideal weight. Only by lowering 7% of body weight, the risk of diabetes will reduce to around 50%.


    Have a healthy waist size
    Waist size below 89 cm for women and under 102 cm for men is the recommended size. Waist circumference that exceeds these standards can increase the risk of insulin resistance and improve blood sugar levels, which can cause type 2 diabetes.


    Exercise regularly
    Regular exercise can help you lose weight and increase insulin sensitivity so that that body cells can use blood sugar as a more efficient source of energy. Good practice to do as a way to reduce blood sugar levels is brisk walking, running, cycling, dancing, mountain climbing, swimming, and weight training.


    Enough sleep
    Getting enough quality sleep can help the body suppress blood sugar levels. To suffice it recommend to rest for 7-9 hours every day. Poor sleep patterns and sleep times that are less able to increase appetite, so that weight increases. Research also shows that sleep disorders can increase the risk of insulin resistance, so that blood sugar increases.


    Monitor blood sugar
    For those of you who are at risk of suffering from diabetes or have to diagnose with diabetes, measure and record blood sugar levels every day. Is useful for regulating the amount of food you consume.


    Control stress levels
    Glucagon and cortisol hormones released by the body when stressed can increase blood sugar levels. Try reducing stress with yoga and relaxation.


    Control food portions
    A controlled portion of food can help you reduce calorie intake and reduce blood sugar spikes. It is recommended to eat small plates slowly and get used to paying attention to the number of calories on the food label. Just eating one or two times a day in large portions can cause a surge in high blood sugar levels. You are advised to eat medium pieces three times a day, and if you want to snack, eat healthy snacks like fruit.

Pay attention to what you consume.

Sort excellent foods and drinks also need to be adjusted for those of you who want to lower blood sugar levels, including:

    Drink water
    Water can reduce thirst and meet body fluids. Drinking water regularly can help the kidneys to push excess blood sugar out through the urine and prevent dehydration.
    Increase fibre intake
    Fibre slows down the digestion of carbohydrates and absorption of sugar, so that blood sugar gradually increases. The recommended amount of daily fibre intake is 25 grams for women and 38 grams for men. The following are foods that are rich in fibre, namely broccoli, cabbage, cucumber, carrots, spinach, lettuce, cabbage, beans, chia seeds, whole wheat, and fruits.
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