How To Reduce Blood Sugar & Stay Healthy

How to Reduce Blood sugar

Blood sugar

A high level of blood sugar of more than the normal range of (79.2 to 110 mg/dL) points to an impaired metabolism in the body. Diabetes is one of the major reasons that lead to high blood sugar but it is not the only one. Other reasons may be acute infection, trauma and physical or psychological stress. It can be confirmed as Diabetes if the blood sugar shows high in multiple tests without any of the above reasons.

Diabetes

Diabetes is caused by the malfunctioning of the hormone insulin produced by the endocrine gland, Pancreas. Diabetes is categorized into three types:

• Type I Diabetes: In type I, no insulin is produced. This condition may be congenital. Those with this condition are required to insulin externally. Insulin may be injected into the body or pumped at regular intervals with the help of a pump.
• Type II Diabetes: The insulin production is impaired in Type II diabetes. This condition can be managed with inculcating a habit of right diet and regular exercise.
• Gestational Diabetes: Found in pregnant mothers, Gestational Diabetes is a condition which subsists for a temporary phase. However, women are more likely to have Type II diabetes later due to the reason of having Gestational Diabetes during pregnancy.

 In the mornings, when the body is in a fasting phase Glucose levels are usually the lowest.  The glucose levels increase after taking food. A heightened increase in blood sugar is cause for concern as it indicates that the Pancreas is not releasing sufficient insulin or no insulin to break down the glucose. Glucose, a form of sugar can cause trouble to various other organs if left unchecked. Commonly, the eyes (Diabetic Retinopathy), kidneys (Nephropathy and Kidney Failure), nerves (Diabetic Neuropathy) and heart (Ischemic heart disease) are affected by high blood sugar. Infertility is also high in people with blood sugar. Skin problems and urinary incontinence are few other problems associated with this condition.

 Blood sugar Management: Diet

High Blood Sugar is a condition which can only be managed and not cured. A healthy diet and lots of exercise are the two best ways to control blood sugar. Also, Eating regularly is most important. Skipping meals is a bad idea especially if you are taking medications to lessen the blood sugar levels. The effect of heightened blood sugar is that you tend to be hungrier and thirstier. So, divide your food and eat more frequently in smaller quantities. But what you eat and drink is very important from the dietary point of view.

Few tips are given below:

Carbohydrate: A diet of complex carbohydrates is advised as these are broken down only over a longer period and the release of glucose is blood is thereby lessened. Whole grain breads and cereals are recommended. Refined carbohydrates like sugar create a spurt in blood sugar levels as glucose in these gets released into the blood stream early.

•  Fiber: Increase the content of fiber in your diet. Foods like green leafy vegetables and fruits have fiber.
•  Fat:  Decrease the intake of fat especially saturated fat. Switch to foods that are low in fat – replace ghee(rarified butter), pasteurized butter and coconut oil with low fat spreads and vegetable oil. Try using more of skimmed milk and low fat curds.
•  Fried items: Deep fried items Samosas, Papads, Chips etc should be lessened. Switch to healthier cooking with less oil and fat like grills and bakes.
•  Fish/fowl and meat: Fish is a better option as it has less fat. In meat, lean meat is advised to control sugar level. Processed and fatty meat is a strict no-no. This includes sausages and burgers.
•  Drinks: Aerated soft drinks should be avoided as these contain high levels of sugar. Alcoholic beverages should be curtailed. Hot beverages like tea, coffee or cocoa may be taken without adding sugar. Fruit juices may be taken without adding sugar.
•  Nuts: As a snack, nuts are the best option. If it is unsalted, the better. They are better as nuts have fiber and load you up on omega-3 fatty acids.

 Blood sugar Management: Home Remedies

Try couple of home remedies like

1. Soak Fenugreek seeds overnight in water and chew the seeds and drink the water on empty stomach in the morning.
2. Make a paste of Neem and turmeric and eat 1tsp twice daily.
3. Crush and make a paste of Tulsi (Holy Basil) leaves and have it in the mornings.
4. Include legumes and sprouts in diet as it longer to digest.
5. Have a cup of Bitter Gourd juice and 1 tablespoon of Amla (Indian gooseberry) juice daily. Bitter gourd can be taken as part of daily diet too.
6. Make Cinnamon tea and drink in the mornings. Cinnamon may also be added to the normal tea.
7. Drink a concoction of 1- to 1- ½ tsp of Jamun (Syzygium cumini) powder mixed with water every morning on an empty stomach. This can reduce sugar upto 30%.

 Blood sugar Management: Lifestyle

Diabetes is a disease that can be categorized as a lifestyle disease. Though, Diabetes is hereditary to a large extent, it is rightful to say that mostly acquired. Dormant lifestyle, obesity or overweight and stress are major reasons that lead to high blood sugar levels. Some of the methods for controlling this condition are by leading life with better stress management and more exercise to burnout unwanted fat. Stress management can be done in several ways. Here are a couple of ways that helps you achieve this.

•  Yoga: The age old science of Yoga may be practiced for better attentiveness and relaxation. Yoga Asanas are physical, mental, and spiritual practices or disciplines that aim to transform body and mind.
• Realistic goals: Many people feel as if they’re adrift in the world. They work hard, but they don’t seem to get anywhere worthwhile. Most stress generate for this simple reason that we set unrealistic goals and we stress ourselves out to achieve it. Set realistic goals and spend time to live and enjoy too.
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• Workouts: Exercise can help prevent excess weight gain or help maintain weight loss.  A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. Aerobic activity makes the insulin work better. Workouts also vent out stress as sweat.
• Walk or jog: The fresh air in early in the morning rejuvenates like no other. A walk or jog for 30 minutes daily perks you up for the day and enhances your productivity and confidence through the day.
• Sleep: Sleep well. It is important to make our body and mind to rest well. Lack of sleep or excess sleep is both harmful in several ways. On an average, an adult require at least 6-8 hours of sleep each day.

So, adopt any or all of these tips and get into the fighting mode to be fit once again. Live a complete life.