13 ways to bring your high sugar level into control !!!

Hi today we are going to discuss about how to bring your high blood sugar level in control.

But before going into detail about how to manage your high blood sugar you should also know what exactly high blood sugar is.

High blood sugar is commonly known as hyperglycemia.

Having high blood sugar levels can be discomforting and many people wish to know what they can do to help to bring down high blood glucose levels.

We look at some of the options for lowering blood glucose in the short term.

Why is managing blood sugar important?

Managing blood sugar levels can help to prevent serious complications.

Keeping blood sugars at target levels helps people with diabetes avoid serious complications from the disease. High blood sugar can cause many ill effects, which can be sudden, such as acid buildup in the bloodstream, or occur gradually over time.

Over time, keeping blood sugar at unhealthful levels can damage small and large blood vessels in several organs and systems, leading to serious consequences, such as:

• vision impairment and blindness
• foot ulcers, infections, and amputations
• kidney failure and dialysis
• heart attacks and strokes
• damage to the nervous system, leading to pain and weakness

By keeping blood sugar levels under 100 mg/dL before eating and under 180 mg/dL after eating, people with diabetes can significantly reduce their risk of adverse effects from the disease.

In this article, we look at some different ways to help people lower their blood sugar levels. These steps include lifestyle changes, diet tips, and natural remedies.

But before talking about what are the solution we should know when our blood sugar is high.

WHAT ARE THE SIGNS OF HIGH BLOOD SUGAR?

The classic symptoms of high blood glucose levels are:

§  Feeling very thirsty

§  Needing to go the toilet often

§  Having a dry mouth

§  Feeling tired/lethargic

§  Feeling uncomfortable and irritable

Then what is the solution for it??

CHECK YOUR BLOOD SUGAR

If you take medication that may cause low blood sugar (hypoglycemia), it’s highly advisable to check your blood sugar levels before you try to bring your sugar levels down.

This is just in case your blood sugar is normal or low, which can be the case in some situations.

Testing of blood sugar before bringing your levels down is particularly important if you take insulin.

Blood sugar levels are a primary concern for people with diabetes. High blood sugar, known as hyperglycemia, occurs when a person’s blood sugar is over 180 milligrams per deciliter (mg/dL).

High blood sugar levels can be dangerous if not promptly managed and lead to both short-term and long-term problems.

CORRECTING HIGH BLOOD SUGAR LEVELS WITH INSULIN

If you take insulin, one way to reduce blood sugar is to inject insulin.

However, be careful as insulin can take 4 hours or longer to be fully absorbed, so you need to make sure you take into account how much insulin you may already have in your body that is yet to be absorbed by the blood. Insulin that is yet to be absorbed by the blood is called ‘active insulin’.

If you decide to correct with insulin, watch you don’t over correct as this can lead to hypoglycemia and can be dangerous, particularly so before bed.

Apart from this you can also bring your sugar level by:-

1. WALKING

Exercise can help to lower blood sugar and walking is a good way of achieving this.

It might make sense that exercising harder would have a better effect on lowering blood sugar therefore but this is not always the case as strenuous exercise can produce a stress response which causes the body to raise blood glucose levels. This response does tend to vary from person.

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2. Monitor blood sugar levels closely

High blood sugar levels often do not cause symptoms until they run well over 200 mg/dL. As such, it is essential for a person with diabetes to monitor their blood sugar several times a day. Doing so will mean that blood sugar levels never get that high.

A person with diabetes can use a home glucose monitor to check blood sugar levels.

Recommendations for how frequently to check glucose levels during the day will vary from person to person. A doctor can make the best recommendations regarding blood sugar monitoring to a person with diabetes.

3. Reduce carbohydrate intake

Researchers have carried out studies showing that eating a low-carbohydrate, high-protein diet reduces blood sugar levels.

The body breaks down carbohydrates into sugar that the body uses as energy. Some carbs are necessary in the diet. However, for people with diabetes, eating too many carbohydrates can cause blood sugar to spike too high.

Reducing the amounts of carbohydrates a person eats reduces the amount a person’s blood sugar spikes.

4. Eat the right carbohydrates

The two main kinds of carbohydrates — simple and complex — affect blood sugar levels differently.

Simple carbohydrates are mainly made up of one kind of sugar. They are found in foods, such as white bread, pasta, and candy. The body breaks these carbohydrates down into sugar very quickly, which causes blood sugar levels to rise rapidly.

Complex carbohydrates are made up of three or more sugars that are linked together. Because the chemical makeup of these kinds of carbohydrates is complicated, it takes the body longer to break them down.

As a result, sugar is released into the body more gradually, meaning that blood sugar levels do not rapidly rise after eating them. Examples of complex carbohydrates include whole grain oats and sweet potatoes.

5. Choose low glycemic index foods

The glycemic index measures and ranks various foods by how much they cause blood sugar levels to rise. Research shows that following a low glycemic index diet decreases fasting blood sugar levels.

Low glycemic index foods are those that score below 55 on the glycemic index. Examples of low glycemic foods include:

• sweet potatoes
• quinoa
• legumes
• low-fat milk
• leafy greens
• non-starchy vegetables
• nuts and seeds
• meats
• fish

6. Increase dietary fiber intake

Eating plenty of soluble fiber, including whole grains such as brown rice, may help.

Fiber plays a significant role in blood sugar management by slowing down the rate that carbohydrates break down, and the rate that the body absorbs the resulting sugars.

The two types of fiber are soluble and insoluble fiber. Of the two types, soluble fiber is the most helpful in controlling blood sugar.

Soluble fiber is in the following foods:

• vegetables
• legumes
• whole grains
• fruit

7. Maintain a healthy weight

Losing weight helps control blood sugar levels. Being overweight is linked to increased incidents of diabetes and greater occurrences of insulin resistance.

Studies show that reducing weight by even only 7 percent can reduce the chances of developing diabetes by 58 percent.

It is important to note that a person does not need to achieve ideal body weight to benefit from losing 10–20 pounds and keeping it off. Doing so will also improve cholesterol, reduce the risk of complications, and improve a person’s general sense of well-being.

Eating a healthful diet full of fruits and vegetables and getting enough exercise can help a person lose weight or maintain their currently healthy weight.

8. Control portion size

At most meals, a person should follow portion guidelines provided by a doctor or nutritionist. Overeating at a sitting can cause a spike in blood sugar.

Although simple carbohydrates are typically associated with elevated blood sugar levels, all food causes blood sugar levels to rise. Careful control of portions can keep blood sugar levels more controlled.

9. Exercise regularly

Exercise has many benefits for people with diabetes, including weight loss and increased insulin sensitivity.

Insulin is a hormone that helps people break down sugar in the body. People with diabetes either do not make enough or any insulin in their body or are resistant to the insulin the body does produce.

Exercise also helps to lower blood sugar levels by encouraging the body’s muscles to use sugar for energy.

10. DRINKING MORE WATER

When your blood sugar levels are running high, your body will try to flush excess sugar out of your blood through the urine. As a result, your body will need more fluids to rehydrate itself. Drinking water can help the body with flushing out some of the glucose in the blood.

Just a word of caution to be sensible with drinking water; water intoxication (which can result in death) is possible if a number of litres water are drunk in a short space of time. This is rare and quite difficult to manage but it pays to be aware of this.

11. Try herbal extracts

Share on PinterestHerbal supplements, such as green tea, may help to boost the diet with essential nutrients.

Herbal extracts may have a positive effect on treating and controlling blood sugar levels.

Most people should attempt to gain nutrients from the foods they eat. However, supplements are often helpful for people who do not get enough of the nutrients from natural sources.

Most doctors do not consider supplements as a treatment by themselves. A person should consult their doctor before taking any supplement, as they may interfere with any prescribed medications.

Some supplements a person may want to try are available for purchase online, including:

• green tea
• American ginseng
• bitter melon
• cinnamon
• Aloe vera
• fenugreek
• chromium

12. Manage stress

Stress has a significant impact on blood sugar levels. The body gives off stress hormones when under tension, and these hormones raise blood sugar levels.

Research shows that managing stress through meditation and exercise can also help to lower blood sugar levels.

13. Get enough sleep

Sleep helps a person reduce the amount of sugar in their blood. Getting adequate sleep each night is an excellent way to help keep blood sugar levels at a normal level.

Blood sugar levels tend to surge in the early morning hours. In most people, insulin will tell the body what to do with the excess sugar, which keeps the blood sugar levels normal.

Lack of sleep can have a similar effect to insulin resistance, meaning that a person’s blood sugar level could spike significantly from lack of sleep.

These were some of the ways by which you can control your blood sugar.

In brief all this was:-

Eating a healthful, well-balanced diet is key. Additional strategies to help lower or manage blood sugar levels include:

• staying hydrated by drinking plenty of clear liquids
• exercising regularly
• eating small portions more frequently
• not skipping meals
• managing or reducing stress
• maintaining a healthy body weight or losing weight, if necessary

People with diabetes may also need to take medications and measure their blood sugar regularly to reduce the risk of potentially dangerous symptoms and complications.

Managing high blood sugar is key to avoiding serious complications from diabetes.

There is a range of lifestyle interventions that can help a person struggling with high blood sugar to lower their glucose levels.

A person should always follow their doctor’s advice for lowering high blood sugar.

This is all for this article.

You should manage your blood sugar level to live a healthy lifestyle.

For any query or doubt comment in the comment section below.

9 fruits that a diabetic should never eat !!!!

Today we are going to discuss about the fruits that should be avoided by a diabetic person.

In the last article we have discussed about the fruits that a diabetic can have. If you have not read that article you can visit…….. https://diabetesexperienceindia.blogspot.com/2020/05/15-fruits-that-every-diabetic-should-eat.html

If you have diabetes, you must have heard someone saying that you should avoid eating fruit. But you must be thinking that a whole, fresh fruit is packed full of fiber, vitamins, minerals, and antioxidants, making it a nutrient-dense food that can certainly be part of a healthy diabetes treatment plan. However, certain fruit choices may affect your blood sugar levels more than others. So you have to be carefull while selecting which fruit to eat.

What are the factors which should be considered before choosing the fruits that we can eat??

 

1. Fructose

The primary sugar found in fruit is called fructose, which is metabolized by the liver and is capable of bypassing a rate-limiting enzyme that signals when cells have had too much sugar, which is the danger in consuming high-fructose corn syrup. The fiber found in fresh fruit, however, can slow down the metabolism process, but depending on the fructose and fiber levels, certain fruits may cause your blood sugars to spike at a quicker pace than others. The tricky part of measuring a response is that everyone responds to food differently. While one person may be able to eat apples without any issue, someone else may find that apples cause their blood sugar to spike. Testing your blood sugar before and after eating fruit can help you to determine which fruits are best for you.

2. Fiber

The fiber found in fruit, both soluble and insoluble, can help prevent blood sugar spikes, may aid in pulling cholesterol away from your heart, and increase feelings of fullness, resulting in less food intake. The fiber content may change depending on the state—whether the fruit is fresh, steamed, baked, stewed, etc. Fresh, whole fruit has the most fiber, as the cell walls are still intact. Cooking breaks down the fiber structures in the fruit and can make the body's metabolism job easier‚ but that also means the sugars are more readily available for absorption.

Your best bet is to look for fruits with edible peels, such as apples, pears, and berries, and to limit those that need to be peeled, like bananas, melons, and citrus.

3. Antioxidants

The deep reds, purples, blues and other rainbow hues found in fruit belie their antioxidant-rich status. Antioxidants are plant-based compounds that work to fight free radicals in the body, helping the body repair from all types of stress. The more colorful your food, the more antioxidants it likely boasts. Skipping out on fruit altogether means you'd be missing out on these plant powerhouses.

Here is the list of fruits that a diabetic person should avoid:-

1. Mangos

Enjoying a slice of mango can instantly conjure up memories of your last tropical vacation, but it’s best to leave this fruit for special trips. One cup of mango contains 23 grams of sugar, so try looking for lower-sugar fruits

2. Pineapple

         

You can tell when biting into a juicy piece of pineapple that it’s probably high in sugar. That sweet, sticky juice running down your chin contains about 16 grams of sugar per cup. You can cut back on the serving size by topping a yogurt parfait with diced pineapple. 

3. Lychees

 Lychees are primarily composed of water and carbs, most of which are sugars. Compared to many other fruits, they're low in fiber. Lychee fruit can be used as a sweetener for desserts or cocktails and contains a whopping 29 grams of sugar per serving.

4. Chikoo

Fruits with high glycemic index like chikoo should be consumed in smaller quantities, or avoided.

5. Bananas

Certain fruits like bananas are full of carbohydrates and sugar and may raise your blood sugar levels quickly. These are all fruits with a high glycemic index, which measures the increase in the blood glucose levels after eating a particular food. Foods that have a high glycemic index create a more quick and dramatic rise in your blood glucose levels

6. Cherries

A cup of cherries feels like the quintessential summer snack, but it could send your blood sugar skyrocketing. One cup contains 20 grams of sugar and will probably leave you still feeling hungry. Change up your go-to summer fruit with this honey lime berry salad

7. Grapes

Certain fruits like grapes are full of carbohydrates and sugar and may raise your blood sugar levels quickly. These are all fruits with a high glycemic index, which measures the increase in the blood glucose levels after eating a particular food. Foods that have a high glycemic index create a more quick and dramatic rise in your blood glucose levels

8. Sweetened Cranberries

Real cranberries are low in sugar and contain only 4 grams in an entire cup. However, once you dry them out and add sweetener, they’re no longer a healthy choice for people with diabetes. Rather than having dried cranberries on their own, use a small handful as a topping for oatmeal or a salad like this one.

9. Raisins

People with diabetes should limit their fruit portions to 15 grams of carbohydrates. One cup of raisins contains 115 grams! Opt for grapes instead or enjoy a small portion with a handful of almonds to balance the sugar. 

It is not about fruits only but you should also keep an eye on Portions.

When choosing fruit, try to stick with one fruit serving per meal or snack.

Keep in mind that one serving of fruit equals about 15 grams of carbohydrate. How much of each fruit you can eat within that one-serving limit will depend on the type of fruit. Here's a list of what is considered one serving for common whole fruits: 

• 1 small piece (4 ounces) apple, orange, peach, pear, or plum 
• 1/2 medium banana
• 2 small or 1 large tangerine (4 ounces total)
• 2 small (2 ounces each) kiwi 
• 4 small (1 ounce each) apricots
• ~1 cup of melon (cantaloupe, watermelon, or honeydew)
• 15 grapes or cherries 
• 1/3 medium mango
• 1 1/4 cup strawberries
• 3/4 cup blueberries
• 1 cup raspberries or blackberries

You'll have a better chance at keeping your blood sugar controlled if you avoid dried fruit and juice, and pair your fruit with a protein and/or fat, like topping cottage cheese with pineapple, adding berries to a protein smoothie, or dipping apple slices into nut butter or tahini.

However, there are a few forms of fruit that should only be consumed in limited amounts if you have diabetes: fruit juices, and fruits that may be high in sugar and low in fiber.

Juice

Even 100 percent fruit juices can cause glucose spikes. The body doesn't have to do a great deal of work to break down the sugar in juice thanks to the removal of nearly all fiber. Juice, therefore, is metabolized quickly and raises blood sugars within minutes. Juice can also tack on extra calories without affecting your satiety and therefore can prevent weight loss and even promote weight gain.

Swap fruit juice and dried fruit for whole fruit—fresh or frozen—wherever you can, and reap the big benefits of fiber and nutrients.

High-Glycemic Fruit

The glycemic index (GI) is a ranked list of how certain foods will affect your blood sugar. The glycemic index can vary based on several factors, such as how much of a fruit you're eating, and how that fruit is prepared, but it can be helpful when meal planning with diabetes. It's important to know that the riper a fruit is, the higher its glycemic index, which means that fruit will raise your blood sugar more than a food with a low glycemic index.

Foods considered to have a low GI value are at 55 and below. Pineapple (GI = 56) and watermelon (GI = 72) are considered high-GI foods, whereas blackberries (GI = 4) and grapefruit (GI = 25) are considered low GI foods.