4 Easy And Effective Ways To Control Your Blood Sugar
What are the easy ways to control your blood sugar?
- Cut Back On The Bad Carbohydrates
- Regular Exercise
- Optimize Your Diet
- Manage Your Stress
Did you know that back in 2014, there were 3.2 million cases of type 2 diabetes in the Philippines? The diagnosis is widespread across the country, even as of today. In fact, an article by the Inquirer stated that Filipinos are especially prone to diabetes compared to other races. No one is an exception. Individuals of any age or gender can get diagnosed, especially if you aren’t taking steps or ways to control your blood sugar.
There are also other factors linked to this such as aging, unhealthy diets, genetics, physical inactivity, obesity, and urbanization. If not cared for and prevented, possible complications that follow diabetes can include cardiovascular disease, nerve damage, kidney damage, and Alzheimer’s disease. So if you’re overlooking your blood sugar levels, you might want to think again.
Always remember that your health and well-being depend on your habits. Here are some of our easiest and most effective tips to control your blood sugar. Read on!
Cut Back On The Bad Carbohydrates
Take note that your food habits are what can help you control your blood sugar levels. The healthier your habits are, the better. It ranks among the top ways to control blood sugar.
One of the biggest foods that creates the biggest impact on high blood sugar is processed or refined carbohydrates. These include white grain products (pasta and rice), cookies, white bread, cold processed cereals, and sugared drinks. You aren’t prohibited from consuming these, however, being careful about the portion size is important. The more processed carbohydrates you eat, the greater amount of sugar you’ll absorb.
Instead, eat more HEALTHY carbohydrates such as vegetables, whole fruits, complex carbs, legumes, and nuts. Some even substitute their white grains for whole grains like pure oats and brown rice.
Also, eating mixed meals (protein, fat, and fiber) along with your carbohydrates are extremely helpful in slowing down the digestion of carbohydrates. It also reduces spikes in blood sugar after meals.
When it comes to health, we all know that exercise plays a huge role. So if you’re overlooking exercise, think again. Staying active and your blood sugar is linked. Blood sugar is used for energy. When you work your muscles, your cells ingest sugar from the blood for energy. Exercise is the lifetime management for diabetes. When you exercise, you are lowering your blood glucose levels and boosting your body’s sensitivity to insulin.
To kickstart an active lifestyle, start with 10 minutes of exercise a day and gradually work your way up as you go. Make it a habit! You don’t have to do high-intensity exercises, what matters is that you get your body moving.
Optimize Your Diet
When controlling your blood sugar, choose a blood sugar-friendly diet. Aside from the number of carbs that you intake, make sure that you intake low-glycemic index foods. Your glycemic index is produced to evaluate the body’s blood sugar response to the carbohydrates that you consume. Some foods that carry a low glycemic index include seafood, meat, eggs, oats, and non-starchy vegetables.
There is also food that is good for controlling blood sugar levels. In fact, raspberries are known for their anti-diabetic properties because of their high antioxidant compounds such as vitamin C, quercetin, and ellagic acid. These excellently help your cells fight and recover from oxidative stress. These berries are also abundant in tannins that help block alpha-amylase (a digestive enzyme that breaks down starch). It is also low in carbs and high in fiber! This means that it is highly unlikely to raise blood sugar levels.
Along the side, fiber is also important for controlling blood sugar levels because it slows down carb digestion and sugar absorption. The top fiber-rich foods that you can intake are oats, beans, berries, peas, and squash.
Manage Your Stress
Hormones such as glucagon and cortisol are secreted during stress, this is why stress can affect your blood sugar levels. These hormones can cause blood sugar levels to go up.
Find a stress-reducing approach that works for you. Here are some ways:
- Stay Active: Schedule a time for exercise for at least 30 minutes a day. It can go a long way for your stress levels
- Get Some Rest And Sleep: Consistency in your sleeping pattern will help ease your stress. Remember to choose a schedule that allows you to get at least 6-8 hours of sleep per night.
- Eliminate Your Stressors: Although stress is inevitable in our daily lives, try to manage what makes you stressed. Make changes you are able to and try your best to convert the energy into something positive.
Diabetes is one of the most prevalent diagnoses in the country. Aside from this reason, controlling your blood sugar is also optimal for your overall health. Doing some of these habits, modifications, and ways to control blood sugar can help you hugely.
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