Keep your blood sugar level under control by following some simple steps, such as reducing your carbohydrate intake, doing daily exercise and tackling your stress effectively.
Keeping tabs on your blood sugar level is particularly important at this time, since diabetes has become common among every age group. Experts say that modern day lifestyles are to blame. In particular, erratic eating habits, lack of regular exercise, and prolonged stress, increase susceptibility to many diseases.
At a more basic level, we need to watch our sugar levels. An imbalance may lead to hyperglycemia – which occurs when your body is unable to transport sugar uniformly into cells, or hypoglycemia- which is a sudden drop in sugar level.
Sugar-related ailments lead to symptoms like headaches, increased thirst, body pain, increased fatigue, sleep apnea, dizziness, frequent urination, and blurred vision. So if you experience any of these, head to the lab to get your blood sugar level tested.
Ensure that your fasting sugar level is under 100 (below 70 indicates hypoglycemia) and follow these practices to keep your sugar level in balance. If your level is 100 or above, do get tested for diabetes.
#1 Watch those carbs
The first and foremost tip to achieve a normal blood sugar level is to control your carbohydrate intake. Eating too many carbohydrates may impact insulin function adversely, causing sugar levels to spike.
Eat balanced meals with fewer carbohydrates and more vegetables and fibre, to keep your sugar level in check. Instead of eating 3 large meals a day, go for 5 smaller portions instead. This gives the body more time to metabolize the sugar.
Also, do figure out how to check the glycemic value of the food you consume. The glycemic index is an assessment tool, to determine the impact of foods, on blood sugar level. Low-glycemic foods tend to minimize blood sugar level in the long term. Another tip is to weigh and measure portions before eating, and eat off a smaller plate.
#2 Drink plenty of water
Water is truly the elixir of life! Drinking water keeps the cells rehydrated, reducing hunger. Studies show that drinking an adequate amount of water, drastically minimizes the onset of diabetes.
But carbonated beverages and sweetened tea and coffee don’t have the same impact, since they are diuretics. So, opt for buttermilk and coconut water if you want some good options.
#3 Keep a check on your stress level
People with high levels of stress and sleep deprivation are at a higher risk of hyperglycemia. Our body secretes glucagon and cortisol as a response to stress and sleeplessness, and these, in turn, are responsible for an increase in sugar levels.
So make sure you do some yoga or meditation, to minimize the effects of stress and improve your metabolism. Also, bear in mind that a good night’s sleep is great for the blood sugar level, too.
#4 Make sure you exercise daily
Inactivity is one of the leading risk factors for diabetes, heart disease and even depression, so move more. Get in 5 hours of exercise a week, and keep your BMI within normal, healthy limits. Find a way to include exercise in your daily routine: take the stairs instead of the lift, walk to the market, and do more chores around the house.