There are many ways to lower blood sugar, from changing lifestyle to consuming healthy foods and beverages. For that, a strong determination is needed. This is important to do, especially if you are at risk for diabetes or are experiencing it.
Increased blood sugar can be caused by two factors, a lack of insulin production or when the body is unable to effectively transmit blood sugar to cells. High and uncontrolled blood sugar levels can damage certain blood vessels, nerves, and 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 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.
To prevent the emergence of diseases related to high blood sugar levels, it is important to know how to lower high blood sugar so that blood sugar levels can be controlled.
How to Lower Your Blood Sugar
One of the ways to lower blood sugar is to change your lifestyle to prevent disease or reduce the symptoms caused by high blood sugar levels. Here are some steps you can take to help your body control your blood sugar:
For those of you who are overweight, it is recommended to lose weight towards the ideal weight. In fact, just by losing 7% of your weight, your risk of diabetes will be reduced to about 50%.
Have a healthy waist size
Waist circumference below 89 cm for women and below 102 cm for men is the recommended size. The waist circumference that exceeds this standard can increase the risk of insulin resistance and increased blood sugar levels, which can lead to type 2 diabetes.
Regular exercise can help lose weight and increase insulin sensitivity, so that body cells can use blood sugar as a source of energy more efficiently.
Good sports to do as a way to lower blood sugar levels are running, running, cycling, dancing, mountaineering, swimming, and weight training.
Adequate quality sleep can help the body lower blood sugar levels. To suffice it is recommended to sleep for 7 – 9 hours daily. Poor sleep patterns and poor sleep time can increase appetite, resulting in weight gain.
Research also shows that sleep disorders can increase the risk of insulin resistance, thus increasing blood sugar.
Monitor blood sugar
For those of you who are at risk of diabetes or have been diagnosed with diabetes, measure and record your blood sugar level daily. It is useful to control the amount of food you consume.
Control stress levels
The hormones glucagon and cortisol released by the body during stress can increase blood sugar levels. Try to reduce stress with yoga and relaxation.
Control the serving of food
A controlled portion of food can help you reduce your calorie intake and lower your blood sugar spike. It is advisable to eat with a small plate slowly and get used to paying attention to the amount of calories listed on the food label. Just eating once or twice a day in large portions can cause high blood sugar levels.