- Move every day - you will lower your sugar level
- Watch your weight, eat wisely to lower your sugar levels
- Enter sugar rationing - you will lower blood sugar
- Dose carbohydrates
- Don't overdo the fruit
- Don't feel sorry for fiber
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If your blood sugar level is approaching a dangerous line, don't panic. Just make a few changes and it will never be exceeded. A proper diet will lower your blood glucose levels. Learn what to do in case of elevated blood sugar levels.
Elevatedblood sugar levelis a signal that the body has disturbed carbohydrate metabolism. To a large extent, they are caused by a poor lifestyle, especially poor nutrition, lack of physical activity, and being overweight or obese. Dangerously elevated sugar levels, orhyperglycemia , cause damage to the nervous system and blood vessels. It can lead to eye, heart and kidney problems. It's best not to let this happen. As? When the doctor, based on tests, determines an elevated sugar level, you need to change your lifestyle.
Move every day - you will lower your sugar level
Take a look at your day. If all your daily physical activity comes down to the path from the parking lot and the car to the elevator and to the door of your home, you've got a lot to do. Many studies show that systematic, moderate exercise has a very positive effect on glucose tolerance and insulin action.
This does not mean that you have to start practicing sports professionally. All you need to do is take at least half an hour of walking, cycling or gardening a day. Try to get off the bus early and walk the remaining distance, or take the stairs instead of the elevator to the last floor.
Watch your weight, eat wisely to lower your sugar levels
Weigh yourself and use the body mass index (BMI) to estimate your weight - the BMI is calculated by dividing the weight in kilograms by the height in meters squared. If your BMI is above 25, you should lose weight. Studies have shown that weight loss contributes to the normalization of carbohydrate disorders. If the BMI is above 30, it is better to consult a doctor or a dietitian.
Try to reduce your excess weight by making changes to your daily diet. Start by increasing the number of meals throughout the day to 4-5. Better to eat often, but in smaller portions. Also, remember to eat your last meal no later than 3hours before bedtime.Important
Good and bad sugars
Nutritionists divide sugars into simple (brown and white sugar, m alt, honey and fruit sugars) and complex (grains, legumes, vegetables, pasta). Simple sugars are released quickly and cause glucose levels to rise. If it is not needed by the body at the moment, it will be stored.
How much sugar, or glucose
Sugar is tested on an empty stomach, i.e. at least 8 hours after the last meal. Normal blood sugar concentration of a he althy person ranges from 60 to 100 mg%. If your blood sugar is elevated after you test it once, it doesn't necessarily mean you are sick. However, it is worth consulting this result with your doctor, perhaps he will order further tests. If, after re-checking, it turns out that the sugar is above 100 mg%, a diabetologist should be consulted. He may additionally order a blood sugar test on an empty stomach and 2 hours after a meal.
Enter sugar rationing - you will lower blood sugar
Eliminate sweets and snacks such as crisps and fast food. Avoid roux, frying, stewing with fat, mayonnaise and cream for salads and salads.
Pay attention to the amount of simple sugars you consume during the day. The permitted amount is 10 g. It is easy to exceed this dose. It is enough to eat 2 fruit yoghurts or drink a can of sweet soda. Enjoy coffee and tea without sugar.
It is also worth paying attention to the even distribution of carbohydrates in meals throughout the day. This means that you should not eat, for example, one carbohydrate-free meal and the next one that is very rich in carbohydrates. This will reduce spikes in blood glucose levels.
Don't overdo the fruit
Remember that fruits also contain simple sugars, mainly fructose. Therefore, although they provide many valuable nutrients, they should not be eaten in amounts greater than 150 g per serving.
A daily portion of fruit should be about 400 g. Grapes and bananas contain the most simple sugars, so it's better to avoid them.
Don't feel sorry for fiber
The daily menu should be rich in foods rich in dietary fiber. It affects the speed of digestion and absorption of carbohydrates: it delays the emptying of the stomach and small intestine and reduces the absorption of glucose. The best sources of fiber are whole grains and their products, i.e. groats, whole grain bread, as well as pulses, vegetables and fruit.