High blood sugar or Hyperglycemia occurs when your body doesn’t effectively use or make enough insulin, a hormone that manages blood glucose and direct it to enter your cells for energy. Oftentimes occurring in Diabetics, blood sugar control is at the centre of any diabetes treatment plan. It is a major concern, and can affect people with both type 1 and type 2 Diabetes; although non-diabetic hyperglycemia may occur in some cases, it is usually a precursor to Diabetes. Recurrent or on-going high blood sugar can damage your nerves, blood vessels and internal organs. Hyperglycemia can also lead to other serious conditions; people with type 1 diabetes are likely to a build-up of acids in your blood called, ketoacidosis, which if left untreated, can lead to diabetic Coma. While high blood sugar in type 2 diabetics or people at risk of type 2 can lead to a potentially deadly condition in which your body can’t process sugar. I think we have scared you enough to convince you that managing your blood sugar level should always be on your agenda. Well here are ways of 8 Easy Ways Lower Blood Sugar Levels Naturally.
Exercise – Well first and foremost, physical activity can and will lower your blood sugar level when it is high. Exercise can also keep your blood sugar levels steady over time. Regular exercise can help maintain a moderate weight and increase insulin sensitivity. Increased insulin sensitivity means your cells are better equipped to use the available sugar in your bloodstream. Exercise also helps your muscles use blood sugar for energy and muscle contraction. Exercising for 30 minutes a day, 5 days a week is highly recommended. Children should get at least 60 minutes of physical activity each day. If you have problems with blood sugar management, you should regularly check your blood levels, this will help you learn how you react to different activities and help keep your blood sugar levels from getting too high or too low. Effective forms of exercise include weightlifting, running, cycling, hiking, swimming and more.
Managing Your Carbohydrate Intake
So you like Carbs? Look, we are not asking you to stop it altogether, but to manage your carb intake. It can drastically help you manage your blood sugar levels. As your body breaks down carbs into sugar (mostly glucose), and insulin helps your body store and use the sugar for energy, when you eat too many carbs, you have insulin function problem and so blood glucose levels can rise. Manage your carb intake by counting them and being aware of how many you need. This helps you plan your meals appropriately, further improving the management of your blood sugar levels. Many studies show that low carb diets help reduce blood sugar levels and prevent blood sugar spikes. Even in the long run, managing your carb intake helps maintain suitable blood sugar levels in the long run.
Increasing Fibre Intake
Fibre is a type of carbohydrate that doesn’t break down into sugar molecules, in fact, it doesn’t break at all, it mostly passes through your body undigested. Fibre slows digestion and sugar absorption and so it results in a gradual increase in blood sugar levels. But wait, there is more. The type of fibre you consume may also play a part in it. See, there are two types of fibres: Soluble and Insoluble fibres; while both are essential, soluble fibre has explicitly shown to improve blood sugar management. A high fibre diet can also help better manage Type 1 Diabetes by improving the body’s ability to regulate blood sugar and reducing blood sugar lows. High quantity of fibre is found in vegetables, Fruits, Legumes and Whole Grains.
So you like to eat; don’t we all? It is among the universal pleasures of life that also is a necessity. While eating is essential, it is also essential to know how much to eat as too little or too much can be bad for you. That’s where portion control comes into it. Portion control helps in regulating calorie intake and maintaining a moderate weight thus promoting healthy blood sugar levels. Weight management has shown to reduce the risk of developing type 2 Diabetes. Reducing calorie intake reduces the consequent blood sugar spikes.
Consuming Food with Low Glycaemic Index
First off, you might be wondering what exactly is Glycaemic Index. Glycaemic Index is a system of assigning numerical values carb-containing foods according to how each food is absorbed or digested which affects the rate at which blood sugar levels rises. Both the amount and type of carbs influence how a food affects blood sugar levels. Eating low-glycaemic-index foods has been shown to reduce blood sugar levels in those with diabetes. Although eating low GI food is important, the amount of carbs consumed is equally important. Barley, yoghurt, oats, beans, lentils, wheat pasta and non-starchy vegetables are foods with moderate to low Glycaemic Index values.
You’ve most probably heard about drinking 8 glasses of water a day. Easy to remember and a reasonable goal. But can dehydration cause high blood sugar? Yes, and it’s more interrelated than you may think. As less water in your body means higher sugar concentration in your blood, hyperglycemia. One observational study displayed that individuals who drank more water had a lower risk of developing high blood sugar levels. Drinking water helps your kidneys flush out the surplus sugar through urine. Drinking water regularly helps rehydrate the blood, thus lowering blood sugar levels and may even reduce diabetes risk. Remember: water and other non-caloric beverages are best. Sugar-sweetened drinks, for obvious reasons, must be avoided, it is well documented that they raise blood glucose, drive weight gain, and increase diabetes risk.
Fenugreek (Methi) Seeds
Methi (as it is called in Hindi) seeds are a great source of soluble fibre and as mentioned before, soluble fibre is very effective in blood sugar level management. They are helpful for people with diabetes, numerous, albeit small studies have shown that Methi can effectively lower blood sugar in people with diabetes and it even helps in reducing fasting glucose. The seeds may also help improve how the body uses sugar and increases the amount of insulin released.
Managing Stress Levels
In today’s world who isn’t stressed? And while it may be easy for us to tell you to manage your stress levels, it is also essential for you to do so as stress affects your blood sugar levels. Stress is a probable contributor to chronic hyperglycemia in diabetes. Hormones such as glucagon and cortisol are secreted during stress; they cause blood sugar levels to go up. Exercises and mindfulness-based stress reduction may help correct insulin secretion problems in chronic diabetes.
A Healthy Sleep Schedule
Lack of sleep also contributes to rising in stress levels. Not only that, sleep deprivation increases the release of increase cortisol levels which as mentioned before contributes to high blood sugar. Sleep deprivation also decreases the release of growth hormones which play an essential role in blood sugar management. Poor sleeping habits and lack of rest can affect insulin sensitivity and increase appetite promoting weight gain, all contributing factors in blood sugar rise. A good night’s sleep not only feels excellent, it is essential for a healthy lifestyle, so sleep long and sleep tight as a result, stay healthy.
Kiwango cha juu cha sukari ya damu (hyperglycemia) hutokea wakati mwili wako hautumii au kutengeneza insulini ya kutosha, homoni ambayo inasimamia sukari ya damu na kuelekeza kuingia kwenye seli zako kwa nishati. Mara nyingi hutokea kwa wagonjwa wa kisukari, udhibiti wa sukari ya damu ni katikati ya mpango wowote wa matibabu ya kisukari. Ugonjwa huu ni muhimu kwa watu wenye ugonjwa wa kisukari wa aina ya 1 na aina ya 2 na ingawa hyperglycemia isiyo ya kisukari inaweza kutokea katika baadhi ya kesi, kwa kawaida ni kiashiria cha ugonjwa wa kisukari. Kiwango cha juu cha sukari ya damu kinaweza kuharibu mishipa ya damu, mishipa ya damu na viungo vya ndani. Hyperglycemia pia inaweza kusababisha hali nyingine mbaya; watu wenye ugonjwa wa kisukari wa aina ya 1 wana uwezekano wa kukusanya asidi katika damu yako inayoitwa ketoacidosis, ambayo ikiwa haijatibiwa, inaweza kusababisha ugonjwa wa kisukari. Kwa mfano, kiwango cha juu cha sukari ya damu kwa wagonjwa wa kisukari wa aina ya 2 au watu walio katika hatari ya kuwa na ugonjwa wa kisukari wa aina ya 2 inaweza kusababisha hali ya uwezekano wa kifo ambapo mwili wako hauwezi kuchanganua sukari. """Nafikiri tumekuogopesha vya kutosha kukusadikisha kwamba kusimamia kiwango chako cha sukari ya damu inapaswa kuwa kwenye ajenda yako." Hapa kuna njia 8 rahisi za kupunguza kiwango cha sukari ya damu kwa asili. Mazoezi ya mwili: Mazoezi ya mwili yanaweza kupunguza kiwango cha sukari ya damu wakati wa joto. Mazoezi ya mwili yanaweza pia kudumisha kiwango cha sukari ya damu yako kwa muda. Mazoezi ya kawaida yaweza kusaidia kudumisha uzito wa wastani na kuongeza unyeti wa insulini. Kuongeza unyeti wa insulini kunamaanisha seli zako zina vifaa bora vya kutumia sukari inayopatikana katika mtiririko wako wa damu. Mazoezi pia husaidia misuli yako kutumia sukari ya damu kwa ajili ya nishati na kupunguzwa kwa misuli. Mazoezi ya dakika 30 kwa siku, siku tano kwa wiki, ni muhimu. Watoto wanapaswa kufanya mazoezi ya mwili kwa angalau dakika 60 kila siku. Ikiwa una matatizo ya kudhibiti sukari ya damu, unapaswa kuangalia viwango vya damu yako mara kwa mara, hii itakusaidia kujifunza jinsi unavyoitikia shughuli tofauti na kusaidia kuweka viwango vya sukari ya damu yako kutoka kwa kuwa juu sana au chini sana. Aina zenye matokeo za mazoezi hutia ndani kuinua uzito, kukimbia, kuendesha baiskeli, kutembea kwa miguu, kuogelea, na mengineyo. Kuhifadhi na kuhifadhi wanga wako: Je, unapenda wanga? Kwa kweli, hatuwezi kukutaka kuacha kabisa, lakini tu kuamua juu ya ulaji wako wa wanga. Inaweza kukusaidia sana kudhibiti kiwango cha sukari ya damu. Kama mwili wako huvunja wanga katika sukari (hasa glukosi), na insulini husaidia mwili wako kuhifadhi na kutumia sukari kwa nishati, wakati unakula wanga mwingi, una tatizo la kazi ya insulini na hivyo viwango vya sukari ya damu vinaweza kuongezeka. Punguza ulaji wa wanga kwa kuhesabu na kujua ni kiasi gani unachohitaji. Hii inasaidia kupanga chakula chako vizuri, kuboresha zaidi usimamizi wa viwango vya sukari ya damu. Uchunguzi unaonyesha kwamba vyakula vyenye wanga wa chini husaidia kupunguza kiwango cha sukari katika damu na kuzuia kuongezeka kwa sukari katika damu. Hata kwa muda mrefu, kudhibiti ulaji wako wa wanga husaidia kudumisha viwango vya sukari ya damu kwa muda mrefu. Fiber ni aina ya wanga ambayo haivunjiki katika molekuli za sukari, kwa kweli, haivunjiki kabisa, kwa ujumla hupita kupitia mwili wako bila kumeng'enywa. Fiber hupunguza kasi ya kumeng'enya na kuingizwa kwa sukari, na hivyo huongeza kiwango cha sukari ya damu. Lakini subiri, kuna mengi zaidi. Aina ya nyuzi unazotumia yaweza pia kuwa na sehemu katika hilo. Kuna aina mbili za nyuzi: nyuzi zinazoweza kuyeyuka na zisizoweza kuyeyuka, na nyuzi zinazoweza kuyeyuka zinaonekana kuwa muhimu kwa kuboresha utunzaji wa sukari ya damu. Chakula chenye nyuzinyuzi nyingi pia kinaweza kusaidia kusimamia vizuri ugonjwa wa kisukari wa Aina ya 1 kwa kuboresha uwezo wa mwili wa kudhibiti sukari ya damu na kupunguza viwango vya chini vya sukari ya damu. Kiasi kikubwa cha nyuzi hupatikana katika mboga, matunda, mboga na nafaka nzima. Kwa hiyo wewe hupenda kula; sivyo sisi sote? Ni miongoni mwa raha za ulimwengu wa maisha ambayo pia ni ya lazima. Wakati kula ni muhimu, ni muhimu pia kujua ni kiasi gani cha kula, kwani kidogo sana au kupita kiasi inaweza kuwa mbaya kwako. Hapo ndipo udhibiti wa sehemu unapoingia. Udhibiti wa sehemu husaidia kudhibiti ulaji wa kalori na kudumisha uzito wa wastani na hivyo kukuza viwango vya afya vya sukari ya damu. Usimamizi wa uzito wa mwili umeonyesha kupunguza hatari ya kuambukizwa ugonjwa wa kisukari wa aina ya 2. Kupunguza ulaji wa kalori hupunguza ongezeko la sukari katika damu. Kwa wale ambao wana kiwango cha chini cha glycemic index, unaweza kuwa na wasiwasi juu ya nini hasa. Glycemic Index ni mfumo wa kugawa thamani za nambari kwa vyakula vyenye wanga kulingana na jinsi kila chakula kinavyofyonzwa au kumeng'enywa, ambayo huathiri kiwango cha sukari ya damu. Kiasi na aina ya wanga huathiri jinsi chakula kinavyoathiri kiwango cha sukari katika damu. Kula vyakula vyenye kiwango cha chini cha sukari katika damu kumepunguza kiwango cha sukari katika damu ya wagonjwa wa kisukari. Ingawa kula vyakula vyenye kiwango cha chini cha GI ni muhimu, kiasi cha wanga unaotumiwa ni muhimu vilevile. Mchuzi, yoghurt, oats, maharagwe, vitunguu, pasta ya ngano na mboga zisizo na wanga ni vyakula vyenye viwango vya wastani hadi vya chini vya Glycemic Index. "Hakika umesikia kuhusu kunywa glasi nane za maji kwa siku.""" Ni rahisi kukumbuka na ni lengo linalofaa. Lakini je, upungufu wa maji mwilini waweza kusababisha kuongezeka kwa sukari katika damu? Ndiyo, na ni zaidi ya uhusiano kuliko unaweza kufikiri. Kuna maji machache katika mwili wako, na hivyo kuongeza sukari katika damu yako, hyperglycemia. Uchunguzi mmoja ulionyesha kwamba watu waliokunywa maji mengi walikuwa na hatari ndogo ya kuwa na kiwango cha juu cha sukari katika damu. Kunywa maji husaidia figo zako kuondoa sukari iliyozidiwa kupitia mkojo. Kunywa maji mara kwa mara husaidia kuimarisha damu, hivyo kupunguza kiwango cha sukari katika damu na hata kupunguza hatari ya ugonjwa wa kisukari. Kumbuka: maji na vinywaji vingine visivyo na kalori ni bora. Vinywaji vyenye sukari, kwa sababu za wazi, lazima viepuke, ni vizuri kumbukumbu kwamba wao kuongeza sukari ya damu, gari uzito, na kuongeza hatari ya kisukari. Mti wa fenugreek (Methy) ni chanzo kikubwa cha nyuzi zinazoweza kuyeyuka, na kama ilivyoelezwa hapo awali, nyuzi zinazoweza kuyeyuka zina athari kubwa katika udhibiti wa kiwango cha sukari ya damu. Kwa watu wenye ugonjwa wa kisukari, utafiti mdogo umeonyesha kuwa methi inaweza kupunguza sukari ya damu kwa ufanisi na hata kusaidia kupunguza sukari ya haraka. Pia, mbegu hizo zinaweza kusaidia kuboresha jinsi mwili unavyotumia sukari na kuongeza kiasi cha insulini inayotolewa. Kudhibiti Viwango vya Mfadhaiko Katika ulimwengu wa leo ni nani ambaye hana mkazo? Ingawa ni rahisi kwako kusimamia viwango vya mkazo, ni muhimu pia kufanya hivyo kwa sababu mkazo huathiri viwango vya sukari ya damu. Huenda mkazo ukawa kisababishi cha ugonjwa wa kisukari wenye kuongezeka kwa sukari katika damu. Hormoni kama vile glucagon na cortisol hutolewa wakati wa mkazo; hizo husababisha kiwango cha sukari katika damu kuongezeka. Mazoezi na kupunguza mkazo kwa kuzingatia mambo ya akili yaweza kusaidia kurekebisha matatizo ya kutokwa kwa insulini katika ugonjwa wa kisukari. Mfano wa usingizi wa kawaida: Ukosefu wa usingizi pia huchangia kuongezeka kwa viwango vya mkazo. Ukosefu wa usingizi huongeza viwango vya cortisol, ambayo huongeza kiwango cha sukari ya damu. Ukosefu wa usingizi pia hupunguza kutolewa kwa homoni za ukuaji ambazo zina jukumu muhimu katika udhibiti wa sukari ya damu. Mazoea mabaya ya kulala na ukosefu wa mapumziko yanaweza kuathiri unyeti wa insulini na kuongeza hamu ya kula, na kuongeza uzito, mambo yote yanayochangia kuongezeka kwa sukari ya damu. Usingizi mzuri wa usiku sio tu unahisi bora, ni muhimu kwa mtindo wa maisha wenye afya, kwa hivyo kulala kwa muda mrefu na kulala kwa nguvu kama matokeo, kuwa na afya.