Eight Expert Tips for Lowering Your Blood Sugar

High blood sugar, also called hyperglycemia, is common in people with diabetes. It happens when your pancreas doesn't make enough insulin or when your body doesn't respond well to insulin. Managing your blood sugar is really important to prevent complications related to diabetes. We talked to Dr. Sonya Khan, who specializes in hormone disorders, about ways to lower your blood sugar. Here are the tips she shared.

Identifying Your Type for Better Health

If you have diabetes and your blood sugar is high, it's crucial to know which type of diabetes you have.

Type 1 diabetes occurs when your pancreas doesn't produce insulin. It requires insulin through injections or an insulin pump. Without enough insulin, it can lead to a serious condition called diabetic ketoacidosis.

With Type 2 diabetes, which is more common, you can often manage high blood sugar with changes to your diet, exercise, and sometimes medications.

Drinking More Water

Staying hydrated is important for managing your blood sugar, or blood glucose.

"Water helps your kidneys remove extra sugar through urine," explains Dr. Khan. "So, the more hydrated you are, the more urine you produce, which helps flush out sugar from your body."

Choosing water over sugary drinks like soda or juice is important because they can raise your blood sugar levels.

Checking the Carb Intake

While Dr. Khan notes there's no solid proof that specific foods can lower blood sugar, she stresses the importance of a balanced diet. This includes enough carbohydrates, healthy fats, and lean proteins to help keep your blood sugar levels steady.

"It's best to get your daily carbs from complex sources like whole grains, lentils, and beans," advises Dr. Khan. "These foods have fiber that slows down digestion. Try to limit foods like white bread, potatoes, and pasta."

Being mindful of your carbs is crucial because your body turns them into sugar.

Stay Active

Exercise is great for your health and can help lower your blood sugar levels.

It's recommended you do at least 150 minutes of moderate exercise or 75 minutes of more intense exercise each week. You can break this up into shorter sessions throughout the week. Also, aim for strength training exercises at least twice a week.

"When you exercise, your muscles use glucose for energy," says Dr. Khan.

Prevent High Blood Sugar

Preventing high blood sugar is better than dealing with it once it happens, according to Dr. Khan.

She explains that eating well and staying active can help you manage your blood sugar better. Some medications, like steroids, can raise blood sugar levels. If you're prescribed these, it's important to talk to your healthcare team about whether you need to monitor your blood sugar more closely or take additional medications to control it.

Regular Blood Sugar Checks Matter

Regularly monitoring your blood sugar levels is a critical aspect of diabetes management, and consulting with your healthcare provider can assist in establishing an appropriate monitoring schedule.

According to Dr. Khan, consistent monitoring plays a pivotal role in detecting elevated blood sugar levels early, enabling timely and effective management strategies. This proactive approach allows you to gain valuable insights into your blood sugar trends over time, empowering you and your healthcare team to make informed decisions regarding your treatment plan.

By adhering to a regular blood sugar monitoring routine, you can optimize your ability to maintain stable blood sugar levels and mitigate the risks associated with fluctuating glucose levels. This proactive approach not only enhances your overall health but also fosters a proactive approach to managing diabetes effectively. Emphasizing the importance of consistent monitoring helps ensure that you are equipped with the necessary information to adjust your treatment as needed, promoting long-term health and well-being.

Manage Stress

Managing stress is a crucial aspect of supporting your efforts in controlling blood sugar levels. Dr. Khan advises integrating various stress management techniques into your daily regimen. These practices, such as deep breathing exercises, mindfulness meditation, or engaging in yoga sessions, are beneficial for reducing stress levels. By lowering stress, you can positively impact your blood sugar levels, contributing to overall better health and well-being. Taking proactive steps to manage stress not only supports your physical health but also enhances your ability to maintain stable blood sugar levels over time. Integrating these relaxation techniques into your routine can empower you to effectively manage the challenges associated with diabetes and promote a balanced lifestyle.

Get Enough Sleep

Getting a good night's sleep is also important for managing your blood sugar levels. Dr. Khan points out that not getting enough sleep can make your body more resistant to insulin, which can raise your blood sugar over time. Making sure you get enough rest supports your overall health and complements other changes you're making to manage your blood sugar.

In conclusion, effectively managing your blood sugar involves several steps, including watching what you eat, staying active, taking your medications as prescribed, managing stress, and checking your blood sugar regularly. Dr. Khan's advice emphasizes the importance of personalized care and making proactive lifestyle choices to achieve the best control of your blood sugar levels. By incorporating these strategies into your daily life, you can improve your overall well-being and reduce the risks associated with high blood sugar levels.