Naturally, the human body has glucose in the blood. Glucose is the source of energy of the organs and cells. Food is also a source of sugar for the body. The body needs insulin to keep blood sugar levels within a normal range. Insulin directs the body’s cells to take up glucose and store it. If there is not enough insulin in the body, blood sugar builds up and causes high blood sugar. High blood sugar causes serious health complications to heart, loss of eye vision, nerve problem, weight loss, and fatigue.
People with diabetes can significantly reduce risks from the disease, by keeping blood sugar levels under 100 mg/dL before eating and under 180 mg/dl after eating. For high blood sugars above 250 mg/dl, there are a number of strategies that can be employed to lower the blood sugar down to a normal range.
Drinking less water leads to the concentration of sugar in the blood. Proper hydration helps the body flush out glucose in the blood through urine. When glucose level is high, drinking helps to dilute it. People with diabetes should drink 2-3 liters of water should drink every day. Sugary drinks such as Soda and fruit juice should be avoided.
Exercise is an important part of diabetes management. Walking for 20 minutes every day can effectively improve glucose tolerance and induce weight loss. During any physical activity, glucose is used by the muscles which help in reducing glucose in the blood. Walking, Running, Swimming and yoga are some of the exercises.
There are two kinds of carbohydrates – simple carbohydrates and complex carbohydrates. Both of them affect blood sugar levels differently. Simple carbohydrates are found in white bread, white pasta, flour, and sugar. The food sources of complex carbohydrates are whole wheat, brown rice, sweet potatoes, lentils, and fruits
Complex carbohydrates take a longer time for the body to break down compared to simple carbohydrates. Sugar is released gradually which means that blood sugar levels does not rise rapidly and keeps the blood sugar down after eating them.
Fiber slows down the rate of breakdown of carbohydrates and the rate at which the body absorbs sugar. There are two types of fiber – soluble and insoluble fiber. Soluble fiber is helpful in controlling blood sugar. The food sources of soluble fiber are vegetables, legumes, whole grains, and fruit.
Sleep is a good way to reduce the sugar in the blood. Lack of sleep has an effect on the resistance of the insulin which leads to an increase in a person’s blood sugar level. Adequate sleep every day is important to keep the blood sugar levels at a normal level.
When a person is stressed, the body under tension release stress hormones which raise the sugar levels. The body releases stored sugar from the liver and muscles to fight stress. It has a significant impact on blood sugar levels. It is essential to manage stress. Exercise, Yoga, and meditation are some of the ways to combat stress which will help in lowering the blood sugar.
Apart from the above, it is advised to regularly monitor sugar levels if you to need keep the blood sugar level below 250 mg/dl.