Most of the time, high blood sugar is caused by diabetes, which must be carefully managed and treated under the supervision of a doctor. However, there are many actions you can take to lower your blood sugar and bring it back to normal levels. Moderate exercise and reasonable dietary changes are your best bet for lowering blood sugar, but you can get better results if you get treatment from a doctor or professional nutritionist who knows your medical history.
Steps
Part 1 of 3: Through the Diet
Step 1. Reduce your consumption of sweets, animal products, and refined carbohydrates
Your doctor should be able to recommend a diet that is more specific to your needs, since there is no universally valid one for people with high blood sugar or diabetes. However, if you have high blood sugar, it is usually wise to reduce the amount of meat, dairy, white bread, white rice, potatoes, and sugary foods.
Step 2. Eat more fruits, vegetables and whole grains
These foods, along with other high-fiber and low-fat foods, are especially recommended for people with high blood sugar. Whole grains aren't always suitable for anyone with high blood sugar, so check with your doctor before making any significant contributions to your diet.
- Fresh apples, dried apricots, or peaches canned in juice or water are good choices. However, avoid canned or frozen fruit as it contains added sugar.
- The ideal would be to consume at least 300 g of raw or cooked vegetables every day. Try the artichokes, cucumbers or salad. Fresh vegetables are better suited than frozen or canned vegetables, which sometimes contain added sodium.
- Among whole grains, oatmeal and barley are particularly interesting choices for most people with high blood sugar.
Step 3. Find out about foods whose nutritional properties you are not familiar with
If you're not sure if a food is bad for you, ask a doctor or look for it in a glycemic index chart, which gives you a rough idea of its effect on blood sugar (but not its overall health). If you have a high blood sugar, you should avoid a "high blood sugar" food with a GI score of 70 or higher. Replace it with "low glycemic index" foods (GI value 55 or lower), such as those listed above. Foods with a value between 55 and 70 have an "average" level and can be consumed in small or moderate quantities, depending on individual needs.
Step 4. Cut down on tobacco and alcohol
If you consume these substances every day or drink alcohol in large quantities, you could seriously affect your body's ability to produce insulin, the substance that breaks down blood sugar. If you are trying to quit smoking, be aware that other nicotine-containing products can cause similar effects. Nicotine patches or chewing gum can be a temporary substitute, but should not be considered a long-term solution if you have a high blood sugar problem.
Step 5. Be wary of food products advertised to reduce blood sugar
Articles sometimes appear in the newspapers claiming the ability of certain common foods to manage blood sugar or other health problems, but these are not always backed up by qualified medical studies. For example, studies carried out on coffee have produced contradictory results, so its overall effect on blood sugar is unclear. A cinnamon study found possible benefits, but the test has only been performed on a small group of people so far. The sample consisted only of people over 40, with type 2 diabetes, who were not on insulin therapy and who were not taking medications for other health problems. While some claims or claims about the healthiness of certain foods seem reasonable to you, keep in mind that a food product can never completely replace exercise, other dietary changes, or medical treatments.
Part 2 of 3: Through Physical Exercise
Step 1. Consult a doctor to find a training plan
While the following steps describe activities that are generally helpful for people with high blood sugar and related health problems, they will still not be as effective as directions tailored to your specific health problems and physical characteristics.
Visit your doctor or nutritionist regularly to check your progress and check for any health problems that result from high blood sugar
Step 2. If you have diabetes, check your blood sugar levels before and during exercise
Although exercise lowers blood sugar in the long run, it can actually increase it in the short term, encouraging the body to produce glucose (sugar) to fuel muscles. If you have diabetes or other health problems that require blood glucose tests, it is important to check your blood sugar levels before you start exercising and approximately every 30 minutes while exercising.
Your doctor or pharmacist can point you to a glucose meter or blood sugar strips
Step 3. Determine what physical activities to do based on your glucose test results
If you are diabetic, it is important to adapt routine exercise to the results noted, as mentioned above. Make sure it is safe for you by following these instructions or the directions of your doctor, depending on your specific case:
- If your blood sugar is below 100 mg / dL (5.6 mmol / L), raise your blood sugar level before exercising. A small carb-based snack, such as fruit or crackers, should help you achieve this. Know that if you don't eat carbohydrates and exercise anyway, you risk experiencing tremors and anxiety, falling unconscious or even going into a coma.
- If your test result is between 100 and 250 mg / dL (5.6-13.9 mmol / L), you don't need to do anything before exercising, unless your doctor tells you otherwise. Keep practicing.
Step 4. Get a ketone test if your blood sugar is above 250 mg / dL (13.9 mmol / L)
If you are diabetic, especially if you have type 1 diabetes, you should not exercise when your blood sugar is high without taking a ketone test first. These are substances that cause serious health problems if they accumulate, and exercise could raise their levels. Check for ketones in your urine using the test strips you find at your pharmacy and carefully following the instructions. Do not train if you find ketones, and periodically check if the levels are moderate or high. See your doctor right away if your levels are very high or don't drop after 30-60 minutes of exercise.
If your blood sugar is above 300 mg / dL (16.7 mmol / L), don't work out. Wait 30-60 minutes without eating and check again to see if it has dropped to an acceptable level. Tell your doctor if you experience this blood sugar level often or if it stays that way for several hours each time
Step 5. Do moderate exercise frequently
Exercise helps convert glucose into energy, makes the body's cells more sensitive to insulin, and reduces excess fat, which is associated with high blood sugar. The more active you are, the less you tend to have problems with hyperglycemia.
- The goal is to perform at least 30 minutes of moderate physical activity every day for at least 5 days a week. In total, you should be exercising 150 minutes or more every week.
- Try to find an exercise you enjoy; in this way you will be more inclined to maintain training in the long term. Brisk walking, swimming or biking are ideal and popular choices.
Step 6. Stop exercising and see your doctor if you experience pain or blisters
If you have diabetes or are at risk, pay attention to any health problems that exercise can cause. If you feel faint, have chest pains, suddenly feel short of breath, or notice blistering or pain in your feet, stop and contact your doctor.
Part 3 of 3: Other Ways to Maintain Normal Blood Sugar
Step 1. Monitor your blood sugar levels
Check with your doctor to determine how often you should check them. Depending on the therapy, the doctor can set up daily or weekly tests.
If you have trouble seeing your doctor, you can get a blood glucose meter or blood glucose test strips at all pharmacies
Step 2. Be aware of how, when and why your blood sugar fluctuates
Even if you follow a strict diet and reduce your sugar consumption, your blood glucose levels can change unpredictably, especially if you have diabetes.
- Sugar levels tend to rise an hour or two after a meal.
- In the long run, they are reduced through exercise, which transfers glucose from the blood to the cells.
- The menstrual cycle in women causes fluctuations in both hormones and sugar levels.
- Almost all medications affect blood sugar levels. Check with your doctor before you start taking any new medicines.
Step 3. Manage your stress
Chronic stress can release hormones that prevent insulin from working properly. Eliminate everything that is stressful from your life if possible, such as avoiding discussions or reducing your workload. Follow activities that reduce general tension, such as meditation and yoga.
Step 4. Discuss the advisability of drug therapy with your doctor
Some people are able to manage their blood sugar with diet and exercise, but others need medication or insulin treatment.
- Many doctors advise their patients to control blood sugar levels with a strict diet, physical activity and medication.
- Insulin injections are done to control blood sugar throughout the day and can be safely administered at home.
Advice
- Age, family history and race are all factors that affect the possibility of developing diabetes. Older people, blacks, Hispanics, Native Americans and Americans of Asian descent are at greater risk of suffering from this disease and should pay particular attention to prevention.
- Diabetic and pregnant women should agree with their doctor how to modify their therapy during pregnancy.
Warnings
- If you suffer from diabetes, communicate it to the medical staff you talk to and to the instructors in the gym, so that they know how to adapt the therapies and exercise to your particular situation. Wear a bracelet that identifies you as a diabetic.
- If you are diabetic, do not follow a low carbohydrate diet and do not skip meals without first agreeing with your diabetes specialist or dietician. Some eating plans that seem sensible at first glance may instead trigger a rise in blood sugar or other ailments.
