Having diabetes means having to watch your blood sugar. Your blood sugar level can vary greatly from time to time. It also can drop very quickly if you have a health condition like obesity or being over fifty years old.
However, There Are Ways That You Can Lower Blood Sugar Without Medication.
Physical exercise
Good forms of physical exercise include brisk walking, jogging, cycling, swimming, exercising on the treadmill, and more. Bottom line: Exercise raises insulin levels in your body, which helps your muscles to take up glucose from your bloodstream instead of fat cells. So, your body breaks down glucose (tryptophan) into sugars (mainly glucose) and then releases the sugar into your cells. Exercises that raise your heart rate and muscle stamina can improve your ability to absorb glucose from your diet.
Walking
Low-intensity exercises, such as walking, can make a big difference in keeping your blood sugar levels optimal. These kinds of exercise to help improve your insulin sensitivity. When your body has an improved ability to properly process insulin, you lower your chances of developing type 2 diabetes. This is because your body’s cells use insulin to break down sugars in your diet and remove them from your blood. Walking is a good form of low intensity exercise.
Healthy Diet
The amount of food you eat also can affect your blood sugar levels. If you eat a lot of sweet and starchy carbohydrates, your insulin sensitivity lowers. Your body is able to digest the sugars but releases the excess sugars into your bloodstream instead of into your cells. Sweet and starchy foods include most of the foods you eat, including: breads, grains, pasta, cereals, and breads (baked), fruits and vegetables.
You may want to avoid foods high in both sugar and fat. This includes most margarines, cakes, processed foods with added sugar and fried foods. If you find yourself getting frequent or severe allergic reactions, you should take the time to talk to your doctor and your allergist. A simple allergy test can alert your doctor to possible high blood sugar conditions.
Exercise can have a big impact on your overall health. If you are prone to getting diabetes or developing it, a healthy diet and regular exercise can help keep your bottom line in tact. When you burn more calories than you take in, your body burns some of the excess sugars as well as the extra glucose in your blood. In other words, your cells are able to work more efficiently and your insulin sensitivity improves.
A study found that people with diabetes who experienced a significant rise in their blood sugar after going to bed did not exercise more than those that didn’t go to bed hungry. The researchers believe that the lack of physical activity makes it easier for the cells to become insulin resistant. It’s just like putting a band-aid over a cut. You’re still bleeding, but at least the band-aid makes it less noticeable. The same is true when you go to bed with a spike in your sugar levels; you don’t exercise and therefore don’t burn as many calories.
When you exercise regularly and start eating healthier foods, your bottom line will start to reflect your success. The researchers found that those who exercised regularly saw a significant reduction in their blood sugar levels and a simultaneous decrease in their blood pressure. It’s not only safe, effective and convenient – it’s a win-win!
Another study found that those with low intake of carbohydrates had a greater chance of developing heart disease and diabetes. Low carbohydrate diets are thought to be a contributing factor in the development of these diseases. When the body’s blood sugar and insulin levels drop, it creates a metabolic environment where cancer can develop. Those with high blood sugar also increases the risk of developing metabolic syndrome. The American Heart Association recommends a diet that is rich in complex carbohydrates, lean protein and low saturated fat.
Daily Exercise
If you need to reduce blood sugar, eat smaller meals throughout the day. If you’re used to a big breakfast, have your regular meal then snack before heading off to bed. When you’re sleeping, get the recommended 8 hours of rest. Try to stay in moderate temperatures and avoid stimulants like caffeine and nicotine. A good exercise routine and adequate water intake will go a long way in helping you stay hydrated.
Exercising regularly will increase endurance and improve your cardio performance while reducing your risk of developing high blood sugar through increased insulin sensitivity. Resistance training has been shown to increase muscle mass and glucose tolerance which reduce the insulin resistance. A good workout routine will include a combination of aerobic exercises, weight training and stretching to improve circulation, burn fat, build muscle and increase your metabolism. Exercising regularly with a consistent exercise program will not only help you stay healthier, it will decrease your chances of developing kidney stones and breast cancer.
