How to Lower Your Blood Sugar: A Quick Guide
According to modern statistics, roughly 1 in 10 adults are prone to diabetes. The number is intended to rise drastically as time goes on.
High blood sugar not only causes diabetes. It can be a precursor to heart issues and can even lead to stroke. So maintaining optimum blood sugar levels can get you out of the way of a lot of health complications.
You don’t have any reason to fear! We have outlined clear-cut strategies that take advantage of proper diet, exercise, stress management, etc, to help you maintain balanced blood sugar levels. So let’s dig into this sweet blog without the risk of spiking your actual sugar levels.
Understanding Blood Sugar Levels
Step 1: Understanding Glucose
What we know as blood sugar is also called glucose. Glucose provides energy to the cell and it circulates through our bloodstream from the food we eat. Glucose is key to helping us maintain proper and healthy bodily functions.
Step 2: What is Insulin?
Produced in the pancreas, Insulin is a hormone that helps regulate blood sugar. When we eat food, our blood sugar levels rise, which signals the pancreas to produce insulin, which takes glucose from the bloodstream and into the cells for use. This helps regulate blood sugar levels.
Step 3: Understanding Normal Blood Sugar
Healthy blood sugar falls within a certain range. Anything above that range can be an indication of prediabetes or diabetes itself. The normal range for blood sugar is:
- Fasting (before eating): 70-99 mg/dL (3.9-5.5 mmol/L)
- Two hrs after eating: Less than 140 mg/dL (7.8 mmol/L)
High glucose levels may lead to the following illnesses if not managed or monitored properly:
- Heart Disease
- Kidney Disease
- Nerve Damage
- Vision Problems
- Slow Wound Healing
Factors Affecting Your Blood Sugar
Now that we have a better understanding of blood sugar, we can examine the factors that affect it. Knowing these factors can help you analyse your personal lifestyle choices to determine what you are doing right and what changes you need to make.
1.Diet
A diet that is heavy in carbohydrates, sugary drinks, etc, can lead to higher levels of blood sugar. Consuming carbohydrates and sugar can lead to rapid spikes in blood sugar which will be difficult to absorb at a steady pace.
2.Glycemic Index (GI)
Glycemic index is an indicator of how much impact a certain type of food can have on your blood sugar. Therefore, the higher the GI, the bigger the impact on your blood sugar.
3.Weight
If you have excess weight, there is a chance that your body will become insulin resistant. Which means that your body will have to produce more insulin to manage the same levels of glucose, so this will result in higher blood sugar overall.
4.Medications
Certain medications, like steroids or medicines for high blood pressure, depression, etc, can have an impact on your blood sugar. Therefore, you are encouraged to monitor your blood sugar as you take prescription medication closely.
6.Medical Conditions
Diabetes, Thyroid issues and other conditions like Polycystic Ovary Syndrome (PCOS) can also have an impact on your blood sugar regulation. Therefore, it is important to be aware of what medical conditions you have and how they may affect your blood sugar levels.
7.Chronic Stress
Your body produces hormones like cortisol and glucagon when stressed. Both of these hormones elevate blood sugar levels. Therefore, higher stress can lead to higher levels of blood sugar in the body.
Note: During pregnancy, the mother can develop gestational diabetes due to hormones interfering with insulin production and regulation. This interference can lead to high blood sugar levels that will be difficult to maintain unless caught early. Unregulated gestational diabetes can lead to birth defects and delivery complications. If you are pregnant, it is important to keep an eye your blood sugar levels in order to catch gestational diabetes as early on as possible. strictly follow the gestational diet chart from a dietician, and to monitor minimum 6 times using a glucometre.
5 Strategies to Control Your Blood Sugar
1.The ABC Approach to Diabetes
A.The A1C test
Make sure to regularly monitor your A1C (glycated haemoglobin) levels. This will give you a clear idea of your average glucose levels over the last 3 months.
B. Blood Pressure Control
High BP can lead to blood sugar complications, so keep your BP in check to reduce the impact on your blood sugar.
C. Cholesterol Management
People with diabetes are at higher risk for high cholesterol. Cholesterol monitoring and maintenance is also essential.
2.The Sevens S’s to Diabetes Management
Stay active regularly. Physical activity is great for lowering blood sugar levels
Go for a diet rich in whole foods and fibre to manage your blood sugar more effectively.
Drink lots of water and unsweetened beverages
Develop a constant routine for your meals, exercise and medications to promote better blood sugar control.
Build a reliable network of family, friends and healthcare professionals that can provide support in your times of need.
Develop essential self-management skills, especially when monitoring your blood sugar and administering your medications.
Address all challenges that pop up and be proactive about bringing them to the notice of healthcare professionals.
3.The Mediterranean Diet
This diet is essentially a dietary pattern that puts a strong emphasis on fruits, veggies, whole grains, healthy fats like olive oil and moderating your protein intake. Recent analysis has shown that the mediterranean diet is effective in managing glucose levels and reducing complication risks due to diabetes.
4.The Plate Method
The Plate method is a visual approach to your overall dietary plan, whatever it may be. This method works by dividing the plate into sections as follows:
This can include brown rice, quinoa, whole wheat bread, potatoes, corn, fruits, yoghurt, etc.
Protein helps build muscle mass which can be helpful in blood sugar control. Lean protein includes grilled chicken, fish, tofu, beans, lentils, or eggs.
Non-starch veggies are low in calories and carbs, so they provide essential vitamins and fibre. So fill half your plate with non-starchy veggies like broccoli, spinach, carrots, cauliflower, green beans, etc.
5.The Glycemic Index (GI)
As we discussed before, the Glycemic index is a strong contributing factor to blood sugar levels. Therefore, building a diet around foods that are lower in GI can be beneficial for maintaining your blood sugar levels.
High GI vs Low GI
High GI foods (70 and above) are absorbed quickly, which leads to a fast rise in glucose levels. Examples include white bread, pastries, sugary drinks, and processed snacks.
Low GI foods (55 and below) are digested and absorbed more slowly, causing a slower and steadier rise in blood sugar levels. Examples include whole grains, fruits with skin, legumes, and certain vegetables.
How to Monitor Your Blood Sugar
It’s great to know factors and strategies for controlling your blood sugar and regulating it. However, in order to do this effectively you need to be able to monitor and analyse your blood sugar levels at different points of each day. Here are basic steps to using a Glucometer that you can follow in order to keep daily track of your blood sugar.
Step 1: Gather your Supplies
Here is everything you need to keep daily track of your blood sugar levels.
- Glucometer
- Test strips (compatible with your device)
- Lancing device
- Lancet (tiny needle)
- Cotton ball or gauze pad
Step 2: Clean your Hands and Prepare your metre
Wash your hands: First thing you need to do is wash your hands with warm water to prevent any infections around the puncture area.
Prepare your metre: Most metres will turn on as soon as you insert the test strip into it. You should read the instructions on your glucometer to be sure.
Step 3: Collect the Blood Sample
Preparing the device: Insert the lancet into the lancing device. The loading depends on your specific device, so refer to your instruction manual to be sure.
Prick your Finger: Choose a finger on your non-dominant hand. Gently press the lancing device against the skin and press the release button to make a small puncture. Press your finger to produce a small drop of blood and place it on the window of the testing strip.
Step 4: Results and Disposal
Wait for results: The glucometer will display your blood sugar level within a few seconds. Record the results and the time of day. Keep track of these results consistently to track your progress and modify your strategies.
Keep this in mind when you look for foods that are on the lower end of the GI.
Note: These strategies for blood sugar control can also be combined or mixed and matched to get optimal results. So take a look at the options that best suit your lifestyle before you finalise on your targets.
Disposal: Remove the used test strip from the glucometer and dispose of it in the trash can.
The Best Place to Get your Glucometers Online in Qatar
If you are wondering where you can get the right glucometer for you, Care n Cure’s online pharmacy has a diverse collection. Not only that, we also carry disposable test strips and lancets that are compatible with various glucometers such as:
- The Yuwell Glucometer
- One Touch Select Plus Glucometer
- OneTouch Verio Reflect Glucose Monitor
- Benecheck Multi Monitoring System
Visit our website to learn more about glucometers and blood sugar monitoring kits in Qatar.
Conclusion
You might be struggling while often wondering how to lower blood sugar levels. However, by knowing more about how glucose and insulin interact to control your blood sugar and understanding the factors that can make an impact; you are better equipped to monitor and maintain or even lower your blood sugar levels.
We have even provided authentic methods for monitoring blood sugar using glucometers and discussed tested methods on how to reduce blood sugar levels. Feel free to mix and match these strategies to find the one that works best to keep your blood sugar under control.
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