Strategies for maintaining optimal blood glucose -
Walking also improves how effectively insulin works to clear sugar from your blood. A study looked at the effects of walking on 21 healthy young volunteers who were broken into two groups. The first group took brisk minute walks after meals that contained various amounts of carbohydrates.
Another group completed brisk minute walks after eating a mixed meal or a high carbohydrate drink. Researchers found that brisk walking substantially reduced post-meal blood sugar peak in both groups.
Another study found that while light intensity walking was more effective, even standing rather than sitting after meals resulted in lower post-meal blood sugar levels. In addition to building muscle and strength, resistance training can improve blood sugar regulation.
A study found that just a single bout of resistance training before a meal significantly reduced post-meal blood sugar levels in 10 sedentary men with obesity and prediabetes. Another small study explored the impact of various activities on blood sugar after a meal in eight people with type 2 diabetes.
They included uninterrupted sitting, 30 minutes of walking, 30 minutes of combined walking and aerobic exercise , and 15 minutes of circuit resistance training. Researchers found that all types of exercise improved post-meal blood sugar regulation, even though the resistance exercise required the least time commitment.
Pulses include all types of beans, lentils, peas, and chickpeas. This food group is rich in antioxidants, several key vitamins and minerals, and contains a unique combination of protein and high fiber carbohydrates.
A research review found that in adults with and without type 2 diabetes, eating more pulses improved both post-meal blood sugar levels and long-term regulation, including HbA1c values.
Another research summary concluded that pulse-based diets consistently resulted in substantial improvements in blood sugar control, as well as blood lipids fats , and body weight. Eating three-quarters to one cup of pulses just one time significantly reduced post-meal blood sugar levels.
And eating five cups of pulses per week improved HbA1c values in people with type 2 diabetes. Add pulses to salads, soups, veggie chili, tacos, and curries, and opt for pulse pastas, like chickpea or lentil penne, as well as pulse-based dips, like hummus and bean dip.
A breakfast high in protein may help reduce post-meal blood sugar levels throughout the entire day. One small study in 12 healthy adults found that those who ate a high protein breakfast had reduced post-meal blood sugar levels after breakfast, lunch, and dinner, compared to those who ate a typical lower protein breakfast meal.
Avocados are full of good fat, vitamins, minerals, antioxidants, and fiber. Including them in meals has been shown to help regulate blood sugar levels.
A study in 31 people with overweight or obesity compared three calorie-matched meals that contained either no avocado, half an avocado, or a whole avocado. The meals with a half or a whole avocado reduced post-meal blood glucose levels and improved blood flow, compared to meals with no avocado.
This may help explain the results of a study that examined the link between avocado intake and type 2 diabetes in U. Continuous glucose monitors or CGMs have traditionally been used by people with diabetes.
But the devices have become increasingly popular with users who simply want to monitor and better regulate their blood sugar levels. CGMs involve apps synched to sensors typically placed on the back of the arm that measure interstitial sugar levels, which is the sugar found in the fluid between the cells.
A study in 12 healthy male volunteers concluded that CGMs were useful for evaluating post-meal blood sugar levels and researchers cite several CGM benefits, even for healthy people. These include the ability to see real-time trends and patterns in blood sugar levels throughout the day, the opportunity to see individual responses to various foods, and the ability to use the data to adapt eating and physical activity habits to keep blood sugar levels within a normal range.
Fermentation is the conversion of carbohydrates to alcohol or organic acids using microorganisms—yeasts or bacteria—under anaerobic conditions. Fermented foods include kefir, kombucha , sauerkraut, tempeh, natto, miso, kimchi, and sourdough bread.
In addition to supporting digestive health, research shows that fermented foods may slow carbohydrate absorption, which leads to lower post-meal blood sugar levels.
In a study, 11 healthy adults consumed a high glycemic index meal known to raise blood sugar levels more quickly with either soda water, diet lemonade soft drink, or unpasteurized kombucha.
Only the fermented kombucha resulted in a clinically significant reduction in post-meal blood sugar. Fermented foods have also been shown to reduce inflammation , which is a risk factor for type 2 diabetes. Added sugar is sugar added to a food product by a manufacturer to sweeten it, or sugar you add yourself, like stirring sugar into your coffee.
Because added sugar is absorbed quickly into the bloodstream, it makes blood sugar levels spike. The American Heart Association recommends a limit of no more than 25 grams—or six teaspoons—of added sugar per day for women and no more than 36 grams or nine teaspoons for men.
In the World Health Organization WHO advised against the use of non-sugar sweeteners to control body weight or reduce the disease risk.
Based on a scientific review, the organization stated that there may be potential undesirable effects from long-term non-sugar sweetener use, including an increased risk of type 2 diabetes and heart disease.
Not consuming enough vitamin D can negatively impact blood sugar regulation, and according to the American Diabetes Association four in 10 adults are vitamin D deficient. However, it's also important to say that too much vitamin D can lead to an abnormally high level of calcium in the blood, which can damage the kidneys, soft tissues, and bones over time.
A research review, which looked at 46 previously published studies, found that a vitamin D supplement improved blood sugar regulation and reduced HbA1c levels in patients with type 2 diabetes and low vitamin D.
A study concluded that adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, and live longer compared to those who may not consume enough fluids.
Proper hydration may also be a benefit blood sugar regulation. A research review found an inverse relationship between water intake and the risk of type 2 diabetes, meaning a higher intake lowered the risk.
A small study in nine men with type 2 diabetes found that three days of low water intake impaired blood sugar regulation. There are numerous benefits to managing blood sugar levels, including improved energy and mood and a reduced risk of several chronic diseases. A healthy lifestyle of exercising, staying hydrated and eating balanced meals can help naturally keep blood sugar levels in balance, and also offer additional health benefits, like reduced cholesterol and improved gut health.
For more information about how to best monitor or regulate your blood sugar, talk to your healthcare provider.
Centers for Disease Control and Prevention. Manage Blood Sugar. Shukla AP, Andono J, Touhamy SH, Casper A, et al. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes.
BMJ Open Diabetes Res Care. Published online Sep doi: Shapira N. The metabolic concept of meal sequence vs.
satiety: Glycemic and oxidative responses with reference to inflammation risk, protective principles and Mediterranean diet. Published online Oct 5. Fiber: The Carb That Helps You Manage Diabetes.
Yesmin F, Ali MOI, Sardar MMR, Munna MK, et al. Effects of dietary fiber on postprandial glucose in healthy adults. November De Carvalho CM, De Paula TP, Viana LV, Mt Machado V, et al. Plasma glucose and insulin responses after consumption of breakfasts with different sources of soluble fiber in type 2 diabetes patients: a randomized crossover clinical trial.
Am J Clin Nutr. Epub Aug Soluble vs. insoluble fiber. Papakonstantinou E, Oikonomou C, Nychas G, Dimitriadis GD. Effects of Diet, Lifestyle, Chrononutrition and Alternative Dietary Interventions on Postprandial Glycemia and Insulin Resistance.
Published online Feb Takahashi M, Ozaki M, Kang M, Sasaki H, et al. Effects of Meal Timing on Postprandial Glucose Metabolism and Blood Metabolites in Healthy Adults.
Published online Nov All About Your A1C. Yuan X, Wang J, Yang S, Gao M, et al. Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis.
Int J Endocrinol. Published online Mar Marventano S, Vetrani C, Vitale M, Godos J, et al. You can keep track of your ABCs with a diabetes care record PDF, KB. Take it with you on your health care visits. Talk about your goals and how you are doing, and whether you need to make any changes in your diabetes care plan.
Make a diabetes meal plan with help from your health care team. Following a meal plan will help you manage your blood glucose, blood pressure, and cholesterol. Choose fruits and vegetables, beans, whole grains, chicken or turkey without the skin, fish, lean meats, and nonfat or low-fat milk and cheese.
Drink water instead of sugar-sweetened beverages. Choose foods that are lower in calories, saturated fat , trans fat , sugar, and salt.
Learn more about eating, diet, and nutrition with diabetes. Set a goal to be more physically active. Try to work up to 30 minutes or more of physical activity on most days of the week. Brisk walking and swimming are good ways to move more. If you are not active now, ask your health care team about the types and amounts of physical activity that are right for you.
Learn more about being physically active with diabetes. Following your meal plan and being more active can help you stay at or get to a healthy weight.
If you are overweight or obese, work with your health care team to create a weight-loss plan that is right for you. Take your medicines for diabetes and any other health problems, even when you feel good or have reached your blood glucose, blood pressure, and cholesterol goals.
These medicines help you manage your ABCs. Ask your doctor if you need to take aspirin to prevent a heart attack or stroke. Tell your health care professional if you cannot afford your medicines or if you have any side effects from your medicines.
Learn more about insulin and other diabetes medicines. For many people with diabetes, checking their blood glucose level each day is an important way to manage their diabetes.
Monitoring your blood glucose level is most important if you take insulin. The results of blood glucose monitoring can help you make decisions about food, physical activity, and medicines. The most common way to check your blood glucose level at home is with a blood glucose meter.
You get a drop of blood by pricking the side of your fingertip with a lancet. Then you apply the blood to a test strip. The meter will show you how much glucose is in your blood at the moment.
Ask your health care team how often you should check your blood glucose levels. Make sure to keep a record of your blood glucose self-checks. You can print copies of this glucose self-check chart.
Take these records with you when you visit your health care team. Continuous glucose monitoring CGM is another way to check your glucose levels. Most CGM systems use a tiny sensor that you insert under your skin.
If the CGM system shows that your glucose is too high or too low, you should check your glucose with a blood glucose meter before making any changes to your eating plan, physical activity, or medicines. A CGM system is especially useful for people who use insulin and have problems with low blood glucose.
Talk with your health care team about the best target range for you. Be sure to tell your health care professional if your glucose levels often go above or below your target range. Sometimes blood glucose levels drop below where they should be, which is called hypoglycemia.
Hypoglycemia can be life threatening and needs to be treated right away. Learn more about how to recognize and treat hypoglycemia. If you often have high blood glucose levels or symptoms of high blood glucose, talk with your health care team.
You may need a change in your diabetes meal plan, physical activity plan, or medicines. Living well — whatever that means to you — starts with strong diabetes management. According to the National Institutes of Health NIH , understanding how to manage diabetes can improve your energy and healing ability and reduce your chances of other health complications, such as a heart attack, nerve damage, kidney failure, blindness and gum disease.
Your doctor will tell you about the importance of diabetes nutrition in your disease management, but what else can you do? Here are helpful tips for keeping your diabetes under control and maintaining healthy glucose levels.
Follow your plan set with your doctor, even when you're feeling good. You might be tempted to skip it. But you probably feel good because your plan is working.
You can monitor your glucose through Apple iOS and Android apps, your data is just a simple scan away.
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Glicose for optiaml to rein Chitosan for cholesterol your bloid sugar? Prevent your levels from going Antioxidant-rich foods low or too gluckse with these tips. Chitosan for cholesterol good blood sugar control might take dedication and time, but making it a priority can help you avoid or delay serious complications of type 2 diabetes. Reddy, MD, MBAchief of the adult diabetes section at Joslin Diabetes Center in Boston, Massachusetts. The hormone insulin takes sugar glucose from food and uses it for energy. Reddy says.Strategies for maintaining optimal blood glucose -
Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes 1 , 26 , Monitoring your serving sizes also helps prevent blood sugar spikes 2.
The glycemic index GI measures how quickly carbs break down during digestion and how rapidly your body absorbs them. This affects how quickly your blood sugar levels rise The GI divides foods into low, medium, and high GI and ranks them on a scale of 0— Low GI foods have a ranking of 55 or less 15 , Both the amount and type of carbs you eat determine how a food affects your blood sugar levels.
Specifically, eating low GI foods has been shown to reduce blood sugar levels in people with diabetes 15 , Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal Stress can affect your blood sugar levels When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise 29 , One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes 31 , 32 , Managing your stress levels through exercise or relaxation methods like yoga may help you regulate blood sugar levels.
Monitoring blood glucose levels can help you better manage them You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.
Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods 2. Try measuring your levels regularly every day and keeping track of the numbers in a log.
Also, it may be more helpful to track your blood sugar in pairs — for example, before and after exercise or before and 2 hours after a meal. This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether.
Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.
Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.
Getting enough sleep feels excellent and is necessary for good health In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes.
They can also increase appetite and promote weight gain 36 , 37 , Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management 29 , Adequate sleep is about both quantity and quality.
The National Sleep Foundation recommends that adults get at least 7—8 hours of high quality sleep per night To improve the quality of your sleep , try to:. Good sleep helps maintain your blood sugar levels and promotes a healthy weight. On the other hand, poor sleep can disrupt critical metabolic hormones.
High blood sugar levels and diabetes have been linked to micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium Chromium is involved in carb and fat metabolism.
It may potentiate the action of insulin, thus aiding blood sugar regulation 41 , 42 , 43 , Chromium-rich foods include:. However, the mechanisms behind this proposed connection are not entirely known, and studies report mixed findings.
As such, more research is needed 41 , 45 , Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes 47 , 48 , Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems.
However, the overall quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use Some of the foods touted to have anti-diabetes effects include 51 , 52 :.
Finally, the Food and Drug Administration FDA does not regulate supplements in the same way that it regulates prescription medications. Some foods are believed to have blood-sugar-lowering effects. However, research is still inconclusive, and they may negatively interact with your diabetes medication.
If you need help finding a primary care doctor, then check out our FindCare tool here. Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes 2 , 26 , 27 , For example, if a person weighs pounds 91 kg and loses just 10—14 pounds 4.
These are used as indicators of your blood sugar levels over the past 3 months 60 , Maintaining a moderate weight will support blood sugar management and decrease your risk of developing diabetes. Spreading your meals and snacks throughout the day may help you avoid both high and low blood sugar levels Snacking between meals may also reduce your risk of type 2 diabetes In fact, several studies suggest that having smaller, more frequent meals throughout the day could improve insulin sensitivity and lower blood sugar levels 62 , In addition, eating smaller meals and healthy snacks throughout the day may lower glycated hemoglobin HbA1c readings, indicating improvements in blood sugar levels over the previous 3 months Snacking between meals could keep your blood sugar levels from spiking or plummeting throughout the day.
Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation 65 , 66 , 67 , Research shows that probiotic intake may lower fasting blood sugar, glycated hemoglobin HbA1c , and insulin resistance in people with type 2 diabetes 65 , 66 , 67 , Interestingly, studies have found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics and for at least 8 weeks 69 , Probiotic-rich foods include fermented foods, such as:.
Insulin is a hormone that balances blood sugar in the body. These are defined as excessive thirst, urination, and appetite, respectively. Many of them include making lifestyle changes, like managing your weight, stress levels, and sleep quality, exercising, and staying hydrated.
That said, some of the biggest improvements have to do with your dietary choices. Be sure to talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications.
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Blood sugar spikes are when your blood sugar rises and then crashes after eating. This article explains 12 simple ways to avoid blood sugar spikes. Sugary sodas can cause cravings.
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It's risky for some people with diabetes to drink alcohol. Alcohol can lead to low blood sugar shortly after you drink it and for hours afterward. The liver usually releases stored sugar to offset falling blood sugar levels.
But if your liver is processing alcohol, it may not give your blood sugar the needed boost. Get your healthcare professional's OK to drink alcohol. With diabetes, drinking too much alcohol sometimes can lead to health conditions such as nerve damage.
But if your diabetes is under control and your healthcare professional agrees, an occasional alcoholic drink is fine. Women should have no more than one drink a day. Men should have no more than two drinks a day.
One drink equals a ounce beer, 5 ounces of wine or 1. Don't drink alcohol on an empty stomach. If you take insulin or other diabetes medicines, eat before you drink alcohol.
This helps prevent low blood sugar. Or drink alcohol with a meal. Choose your drinks carefully. Light beer and dry wines have fewer calories and carbohydrates than do other alcoholic drinks.
If you prefer mixed drinks, sugar-free mixers won't raise your blood sugar. Some examples of sugar-free mixers are diet soda, diet tonic, club soda and seltzer. Add up calories from alcohol. If you count calories, include the calories from any alcohol you drink in your daily count. Ask your healthcare professional or a registered dietitian how to make calories and carbohydrates from alcoholic drinks part of your diet plan.
Check your blood sugar level before bed. Alcohol can lower blood sugar levels long after you've had your last drink. So check your blood sugar level before you go to sleep. The snack can counter a drop in your blood sugar. Changes in hormone levels the week before and during periods can lead to swings in blood sugar levels.
Look for patterns. Keep careful track of your blood sugar readings from month to month. You may be able to predict blood sugar changes related to your menstrual cycle. Your healthcare professional may recommend changes in your meal plan, activity level or diabetes medicines.
These changes can make up for blood sugar swings. Check blood sugar more often. If you're likely nearing menopause or if you're in menopause, talk with your healthcare professional.
Ask whether you need to check your blood sugar more often. Also, be aware that menopause and low blood sugar have some symptoms in common, such as sweating and mood changes.
So whenever you can, check your blood sugar before you treat your symptoms. That way you can confirm whether your blood sugar is low. Most types of birth control are safe to use when you have diabetes. But combination birth control pills may raise blood sugar levels in some people.
It's very important to take charge of stress when you have diabetes. The hormones your body makes in response to prolonged stress may cause your blood sugar to rise.
It also may be harder to closely follow your usual routine to manage diabetes if you're under a lot of extra pressure. Take control. Once you know how stress affects your blood sugar level, make healthy changes.
Learn relaxation techniques, rank tasks in order of importance and set limits. Whenever you can, stay away from things that cause stress for you.
Exercise often to help relieve stress and lower your blood sugar. Get help. Learn new ways to manage stress. You may find that working with a psychologist or clinical social worker can help.
These professionals can help you notice stressors, solve stressful problems and learn coping skills. The more you know about factors that have an effect on your blood sugar level, the better you can prepare to manage diabetes.
If you have trouble keeping your blood sugar in your target range, ask your diabetes healthcare team for help. There is a problem with information submitted for this request.
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Please bllood the Disclaimer at strategirs end of this page. Type strategies for maintaining optimal blood glucose diabetes mellitus is a maintainint that is known for glucpse the way your body uses glucose strategeis ; it also causes Improve endurance for skiing problems maaintaining Chitosan for cholesterol way your body stores and processes other forms of energy, including fat. All the cells in your body need sugar to work normally. Sugar gets into the cells with the help of a hormone called insulin. In type 2 diabetes, the body stops responding to normal or even high levels of insulin, and over time, the pancreas an organ in the abdomen does not make enough insulin to keep up with what the body needs.
Maintaining a healthy level of mantaining sugar can help improve your mood malntaining overall optimmal levels. In addition, strategues high blood strategies for maintaining optimal blood glucose levels can lead to increased strategies for maintaining optimal blood glucose optijal like heart diseasevision loss, and kidney disease. Whether you bpood type 2 Weight lossmaintainingg your goal Glucose monitoring technology to fod chronic disease and Lean muscle development your health, there Maintakning several lifestyle habits and strategies that can help keep your blood sugar in balance. Here are 15 ways to naturally lower your blood sugar. While it may not be possible to do this at every meal, research shows that eating carbohydrates after vegetables results in lower blood sugar levels post meal. In one study, 16 participants with type 2 diabetes ate the same meal on separate days in various orders: carbohydrate first, followed 10 minutes later by protein and vegetables; protein and vegetables first, followed 10 minutes later by carbohydrate; or all components together. Blood sugar, insulin, and other measures were taken just before meals and every 30 minutes after eating for up to three hours.
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