Regulating blood sugar is all the more important for those suffering from diabetes. The spikes in blood sugar are due to multiple reasons and some of these are
- Diet: Consuming foods which are high in carbohydrates and sugar can increase the level of blood sugar.
- No Exercise: Taking a long break from your regular exercise routine can also lead to a spike in blood sugar.
- Stress: Going through any type of stress can be harmful as the hormone, cortisol, produced at this time increases the glucose and also reduces the insulin effectiveness.
- Lack of Sleep: Sleep deprivation is one major cause of the blood sugar increase. It is important to set a strict schedule for sleeping.
- Medications: There are multiple medications which tend to increase the level of blood sugar. It is important to inform your doctor if you are diabetic.
- Tips to Regulate Blood Sugar:
Here are some tips which can be helpful in the regulation of blood sugar.
-
Maintain a Healthy Weight:
Being obese or overweight makes it difficult for your body to use the insulin and also control the levels of blood sugar. It is important that you maintain a steady healthy weight by regular exercise and eating a balanced diet as advised by your nutritionist or dietician.
-
Increase Intake of Fiber:
There are two types of fiber, the soluble fiber and the insoluble fiber. You need to increase your intake of soluble fiber when you need to regulate your blood sugar level. This fiber forms a gel like substance when dissolved in water and can slow down the carb absorption.
-
Regular Exercise:
With regular exercise your blood sugar levels are kept in balance as this tends to increase cell sensitivity to the insulin hormone. This also helps the cells of the muscles absorb the sugar from the blood and lowers the blood sugar levels.
-
Reduce the Intake of Sugar:
Stay away from all those cookies, candies and other processed foods as these contain a high level of sugar which is definitely damaging. You need to be aware that your body does not require added sugar and these are only empty calories.
-
Choose Less of Refined carbs:
Refined grains or sugars are refined carbs which need to be avoided. These carbs are without any nutrients, fiber, minerals and vitamins and are not required by your body. Eliminate all the whole bread, table sugar, breakfast cereals and white rice from your diet to help you regulate blood sugar.
-
Drink Enough Water:
Staying thirsty for long periods of time can lead to spike in the blood sugar levels. The body produces vasopressin, a hormone, when you are dehydrated. This leads the kidneys to retain fluid and stops your body in flushing out the excess sugar.
To put it in short, it is easy to regulate blood sugar levels if you stick to a diet which is high-fiber and low in carbs. Exercise, proper sleep and no stress are the other factors to be looked into when you wish to regulate the blood sugar level.
