Most diabetics understand the importance of managing their blood sugar levels. Both high and low blood sugar levels can be dangerous, especially when it happens frequently. Fortunately, most people living with diabetes are well-positioned to manage their blood sugar levels. Some of the tips below may be helpful
Use a Blood Glucose Meter
A blood glucose meter, also known as a continuous glucose monitor, enables you to measure your blood sugar levels accurately using blood from your fingertip. You may maintain better control of your blood sugar levels if you test frequently throughout the day, such as:
- When you first wake up
- Before meals
- Two hours after meals
- When you’re going to bed
There are typical targets that many healthcare providers may require you to meet, such as 80 to 130 mg/dL before a meal and less than 180 mg/dL two hours after a meal
Enjoy Regular Exercise
We should already include exercise in our daily routines to maintain a healthy lifestyle. However, exercise may also help with managing your blood sugar levels. Studies show that aerobic exercises promote glucose uptake in the muscles.
However, exercise won’t always be suitable when you’re struggling with your blood sugar levels. If ketones are present in your urine, refrain from exercising. Ketones may cause your blood sugar levels to increase.
Follow a Diabetes Meal Plan
Our food choices can greatly impact whether we have high or low blood sugar levels. If you regularly struggle with knowing what to eat to help your body, follow your healthcare provider’s diabetes meal plan. Most diabetes meal plans include a range of non-starchy vegetables like green beans, spinach, and broccoli. They also have very few refined grains and added sugars, like rice, white bread, and low-fiber pasta options.
Eat as many whole foods as possible and reduce your processed food intake. Many people find the ‘plate’ method helpful, which includes filling half of your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with carb foods.
Drink Water, Not Soda
While soda is a nice treat from time to time, it can wreak havoc on those living with diabetes. If you have diabetes and drink soda, your body digests the sugar in the soda quickly, resulting in rapid blood sugar spikes. Choose zero-sugar alternatives or stick to water.
Eat More Fiber
Fiber-rich foods like vegetables, fruit, legumes, and whole grains can be your best friend when you have diabetes. Fiber can help slow down sugar absorption and carb digestion. As a result, blood sugar levels don’t rise as quickly as they might with high-sugar, processed foods. Women should aim for 25 grams of fiber daily, while men should aim for 35.
Manage Your Stress Levels
As challenging as it can sometimes be to manage your stress levels, it can be necessary for managing your blood sugar levels. Our bodies secrete cortisol and glucagon when we’re stressed. These hormones can sometimes cause our blood sugar levels to rise. Many stress-reducing techniques are worth trying, like exercise, mindfulness meditation, and even arts and crafts.
Managing your blood sugar levels as someone with diabetes isn’t always easy. There may be times when you struggle to get them under control. However, you may see positive results by using a blood glucose meter, exercising, managing your stress levels, and adjusting your food intake. Now might be the right time to explore some of the tips above.
