Once we know WHY elevated levels of blood sugar can negatively impact our health, as revealed in my last post, it’s important to understand HOW to avoid or reverse this particular marker of metabolic health. Knowledge is only part of the equation. Acton is your solution!
Let’s dive right in, shall we?
Tips to Manage Blood Sugar Levels
1. Eat a Balanced Diet
Consuming a diet rich in whole foods, including vegetables, fruits, lean proteins, and minimal gluten-free grains, can help stabilize blood sugar levels. Avoid processed foods and sugary snacks, which can cause spikes in blood sugar.
2. Monitor Carbohydrate Intake
Carbohydrates have a significant impact on blood sugar levels. Monitor your carbohydrate intake and choose complex carbohydrates, such as quinoa, wild rice, legumes, and vegetables, which are digested more slowly and cause a gradual rise in blood sugar. Resistant Starches are wonderful as well. Here is more on How Resistant Starches Can Support Your Gut Health
3. Regular Physical Activity
Exercise helps your body use insulin more efficiently and lowers blood sugar levels. Adding in post meal walks of 10–15-minute can have significant impact on healthier blood sugar levels. I cannot encourage this one enough. Daily movement of 7,00-10,000 steps each day is another daily habit I encourage all my clients to strive for. In addition to your daily movement, aim for at least 30 minutes of moderate exercise, such as brisk walking, swimming, or cycling, most days of the week.
4. Stay Hydrated
Drinking plenty of water helps regulate blood sugar levels by aiding in the removal of excess glucose through urine. Aim to drink at least eight glasses of water per day.
5. Manage Stress
Stress can cause blood sugar levels to rise. Yes! You read that correctly. Hight levels of chronic stress can place even a fit individual with a healthy weight into the pre-diabetic/diabetic category. Practice stress-reducing techniques, such as meditation, yoga, deep breathing exercises, or spending time in nature, to help keep blood sugar levels in check.
6. Get Adequate Sleep
Lack of sleep can affect the body's ability to regulate blood sugar levels. Aim for 7-9 hours of quality sleep each night to support overall health and blood sugar management.
7. Regular Monitoring
If you have diabetes or are at risk for developing it, regularly monitor your blood sugar levels to ensure they stay within the target range. Use a blood glucose meter to track your levels and adjust your lifestyle and medication as needed.
Maintaining healthy blood sugar levels is vital for overall health and well-being. By adopting a balanced diet, engaging in regular physical activity, managing stress, and staying hydrated, you can effectively manage your blood sugar levels and reduce the risk of chronic diseases. Regular monitoring and working with your healthcare provider will ensure that you stay on track and maintain optimal health.