How To Reduce Blood Sugar
There are many ways to reduce blood sugar, ranging from changing lifestyles to consuming healthy foods and drinks. For that, it takes a strong determination. This is important, especially if you are at risk of developing diabetes or are experiencing it.
The increase in blood sugar can be caused by two things, lack of insulin production or when the body cannot send sugar from the blood to cells effectively. High and uncontrolled blood sugar levels can damage blood vessels, nerves, and certain organs, such as the eyes, kidneys, brain, and heart.
High blood sugar can be characterized by symptoms of fatigue, frequent thirst, blurred vision, abdominal pain, frequent urination, increased appetite, tingling in the legs and hands, 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. To prevent the emergence of diseases related to high blood sugar levels, it is important to know how to reduce high blood sugar so that blood sugar levels can be controlled.
How to reduce blood sugar
One way to lower blood sugar is to change lifestyles to prevent illness or reduce symptoms caused by high blood sugar levels. Here are some steps you can take to help the body control blood sugar:
- Lose weight
For those of you who are overweight, it is advisable to lose weight towards the ideal weight. In fact, only by losing 7% of body weight, the risk of diabetes will be reduced to around 50%.
- Have a healthy waist size
Waist size below 89 cm for women and below 102 cm for men is the recommended size. A waist size that exceeds these standards can increase the risk of insulin resistance and elevated blood sugar levels, which can cause type 2 diabetes.
- Exercise regularly
Regular exercise can help you lose weight and increase insulin sensitivity, so that body cells can use blood sugar as an energy source more efficiently. A good exercise to do as a way to reduce blood sugar levels is brisk walking, running, cycling, dancing, hiking, swimming and weight training.
- Enough sleep
Getting enough quality sleep can help the body suppress blood sugar levels. To be adequate it is recommended to sleep for 7-9 hours every day. Poor sleep patterns and lack of sleep can increase appetite, so weight gain. Research also shows that sleep disorders can increase the risk of insulin resistance, so that blood sugar rises.
- Monitor blood sugar
For those of you who are at risk of developing diabetes or have been diagnosed with diabetes, measure and record blood sugar levels every day. It is useful to regulate the amount of food you consume.
- Control stress levels
Glucagon and cortisol hormones released by the body during stress can increase blood sugar levels. Try reducing stress with yoga and relaxation.
- Control food portions
Controlled food portions can help you reduce calorie intake and reduce spikes in blood sugar. It is recommended to eat with small plates slowly and get used to paying attention to the number of calories listed on the food label. Eating only one or two meals a day in large portions can cause a spike in high blood sugar levels. You are advised to eat three meals a day in medium portions, and if you want to snack, eat healthy snacks such as fruit.
Watch what you consume
Select food and drinks also need to be adjusted for those of you who want to reduce blood sugar levels, including:
- Drinking water
Water can reduce thirst and meet the needs of body fluids. Drinking water regularly can help the kidneys to push excess blood sugar out through the urine and prevent dehydration.
- Increase fiber intake
Fiber slows carbohydrate digestion and absorption of sugar, so blood sugar rises gradually. The recommended daily amount of fiber intake is 25 grams for women and 38 grams for men. The following are foods that are rich in fiber, namely broccoli, cabbage, cucumbers, carrots, spinach, lettuce, cabbage, beans, chia seed, whole wheat, and fruits.
- Choose foods with a low glycemic index
The glycemic index is used to measure the body’s response to the release of blood sugar from food. Foods that are low glycemic indexed can prevent spikes in blood sugar levels in diabetics. Foods with a low glycemic index are fruits, green leafy vegetables, whole grains, almonds and other legumes, taro, corn, sweet potatoes, garlic, eggs, and fish.
- Try apple vinegar
Different types of vinegar can help slow down the absorption of sugar into the body. For people with type 2 diabetes, one way to reduce blood sugar levels is to drink a tablespoon of apple vinegar after eating. However, the effectiveness of apple vinegar as a method of treating diabetes is still unclear. If you also take blood sugar-lowering drugs, please consult your doctor before taking them.
- Season with cinnamon
Cinnamon can increase insulin sensitivity and reduce blood sugar levels in the body by 29%. Cinnamon can slow down the breakdown of carbohydrates in the digestive tract and control the rise in blood sugar after meals. The recommended dosage is about half to two teaspoons.
- Avoid fatty foods and high sugar
Abstinence for you who want to reduce blood sugar levels is to eat foods with high levels of fat and sugar. It is recommended to stay away from foods that are too sweet, such as cakes and ice cream, and high-fat foods such as butter or fried foods. It is also advisable to stay away from alcoholic drinks.
Blood sugar serves as a fuel for the body to carry out daily activities, but it is recommended that you apply the way to reduce blood sugar above to avoid various conditions that can endanger your health. If you have difficulty lowering blood sugar, try to consult a doctor to get further treatment.